Download Recipes FREE May 2012 Broccoli and Potato Frittata

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Recipes
FREE
NUTRITION INFORMATION per Serving
Calories: 169
Fat: 9 g
Carbohydrates: 12 g
Fiber: 2 g
Kitchen tip!
Cholesterol: 217 mg
Wrap the skillet
Sodium: 344 mg
Protein: 10 g
handle in foil if
your skillet is not
ovenproof.
Monica Amburn, RD, LD
BI-LO Corporate
Registered Dietitian
Take One
May 2012
Very Vanilla Fruit Salad
Perfect for brunch, dessert, snack time, or a
potluck dinner!
Broccoli and Potato Frittata
Makes 6 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
thrive! tip!
Leave the potatoes
INGREDIENTS
unpeeled for extra
vitamins & fiber!
• 1 1/2 cups cubed potatoes
• 2 cups coarsely chopped broccoli florets
• 1 tablespoon olive oil
• 1/2 cup coarsely chopped onion
• 1 teaspoon McCormick® Oregano Leaves
• 1 teaspoon McCormick® Rosemary Leaves,
finely crushed
• 1 teaspoon McCormick® Thyme Leaves
• 3/4 teaspoon Sea Salt from McCormick® Sea Salt
Grinder, divided
• 1/4 teaspoon McCormick® Black Pepper, Ground
• 6 eggs
• 1/4 cup 1% milk
• 3 medium plum tomatoes, thinly sliced
• 1/4 cup grated Parmesan or Asiago cheese
DIRECTIONS
1. Bring water to boil in medium saucepan. Add
potatoes; cook 7 minutes or just until tender. Add
broccoli; cook 1 minute longer. Drain well. Set aside.
2. Heat oil in large ovenproof nonstick skillet on medium
heat. Add onion; cook and stir 5 minutes or until
softened. Stir in potatoes and broccoli. Reduce heat
to medium-low.
3. Mix oregano, rosemary, thyme, 1/2 teaspoon of the
sea salt and pepper in medium bowl. Add eggs and
milk; beat with wire whisk until well blended. Pour
mixture into skillet. Cook without stirring 5 minutes
or until eggs are just set on bottom. Arrange sliced
tomatoes on top of egg mixture. Sprinkle with cheese
and remaining 1/4 teaspoon sea salt.
4. Broil 4 to 5 minutes until eggs are set and cheese is
lightly browned.
Recipes courtesy of McCormick®
Makes 10 (1/2-cup) servings
Prep Time: 15 minutes
Refrigerate Time: 1 hour
Ingredients
• 2 cups strawberries, halved
• 1 cup blueberries
• 1 cup fresh or canned pineapple chunks
• 1 cup cantaloupe chunks
• 2 kiwis, peeled and sliced
• 1/4 cup confectioners' sugar
• 2 teaspoons McCormick® Pure Vanilla Extract
Directions
1. Mix fruit, confectioners' sugar and vanilla in large bowl.
Cover.
2. Refrigerate 1 hour or until ready to serve.
NUTRITION INFORMATION per Serving
Calories: 56
Fat: 0 g
thrive! tip!
Make it a Raspberry
Carbohydrates: 13 g
Fruit Salad: Prepare
Fiber: 2 g
as directed, but
use McCormick®
Cholesterol: 0 mg
Raspberry Extract in
Sodium: 4 mg
place of the vanilla.
Protein: 1 g
So what’s the big deal about “gluten-free”?
We all know that gluten-free foods are HOT right now – even some celebrities have been quoted as
supporters of this seemingly trendy diet. However, it is important to realize why some people MUST
avoid gluten for their health’s sake. To learn more, read on to see my top 5 gluten-related “frequently
asked questions”, along with answers.
1. What is gluten?
Gluten is the term used to describe a type of protein found
in wheat, barley and rye grains. In baked goods, gluten is
the protein that gives rise and texture to many of our favorite breads, muffins and cakes. It is also found in many other
foods like crackers, cereals, seasoning mixes, batters and
even beer.
5. How do you know if you have celiac disease?
Symptoms of celiac disease may include gas, bloating, diarrhea
2. Why are some people intolerant of gluten?
and unintentional weight loss, but may also include depression,
In general, gluten is one of the toughest proteins for hu- infertility or a skin rash known as dermatitis herpetiformis. And
mans to digest. But in most healthy adults the body does surprisingly, some people with the disease do not experience
not react negatively to gluten. However there are people symptoms until later in life. Even without symptoms, people with
who are considered to be “gluten intolerant” and there are medically diagnosed celiac disease must follow a gluten free diet
some people who have celiac disease, and in both cases to prevent further health consequences.
neither group should eat gluten-containing foods.
In order to be diagnosed with true celiac disease you must con3. What is gluten intolerance?
tinue to eat foods containing gluten and you must be tested by a
It is possible to be gluten intolerant but not have celiac dis- gastroenterologist, a doctor who specializes in intestinal health.
ease. Many people with this condition may have intestinal Several blood tests may be performed to test for markers of
symptoms such as gas, bloating and diarrhea when eating the disease but the “gold standard” test is an intestinal biopsy,
a diet that contains gluten. When they remove gluten from where a small piece of tissue is taken from the small intestine
their diet, the symptoms go away. However, it is important and examined for damage. This testing process should be very
that people with these symptoms seek medical attention thorough and always performed by a board-certified physician
and receive proper testing to determine the true cause of for the most reliable results.
symptoms BEFORE trying a gluten free diet.
May is National Celiac Awareness Month. For more information
on celiac disease, check out www.celiac.nih.gov.
4. What is celiac disease?
Put simply, celiac disease is a disease that is passed through
family genes that causes the body to attack itself when And to easily find glutenfoods containing gluten are eaten. This attack happens free foods at BI-LO, look for
mostly in the small intestine. If left untreated, this can lead
our Gluten-Free Nutritional
to malabsorption, severe nutrient deficiencies and other
Tag on hundreds of items
complications.
Gluten
throughout the store!
Free
Printed on 10% Recycled Paper.
Ask Monica
Dinner in a Flash with Rotisserie Chicken
Question:
I am pregnant with my first child, and I want to make sure that I eat a healthy diet. What food should I choose
during my pregnancy? And should I avoid anything?
Answer:
First of all, congratulations! And yes, you definitely have specific nutrient needs during pregnancy that require you
to eat more of certain foods, and less of others. To better help you, I’ve put together a general guide that shows
you which foods to choose, and which to avoid. (See article below.) I hope this helps!
In The
BI-LO Deli
Monica
Do you have a health or nutrition question? Email Monica at [email protected] for an answer. Your question may be
featured in the next newsletter!
You can also follow Monica on Twitter (@MonicaAmburnRD) and facebook (facebook.com/bilosdietitian). More thrive!
articles are available at bi-lo.com/thrive too!
Rotisserie chicken doesn’t have to be just a
main entrée item at meals – it can be your
secret weapon for lots of tasty and healthy
recipes! And since BI-LO’s Lip Lickin’ Rotisserie
Chicken is cooked and ready when you buy it,
you save time in the kitchen. Here are 3 dinner
ideas using rotisserie chicken that are ready in
30 minutes or less.
Chicken Caesar Salad
Remove skin from chicken and slice off meat from
breast strips. Slice removed meat into 1 inch
sections. In a large bowl, toss a bagged Caesar
salad mix with reduced fat Caesar salad dressing.
Divide salad onto plates and top with chicken strips,
a few croutons, and a sprinkle of parmesan cheese.
Nutrition for a Healthy Pregnancy
3. Lean meats such as chicken, turkey, eggs, beans and some
types of seafood to boost your body with iron and protein.
Seafood is a great source of protein, B vitamins and omega-3
fatty acids that our bodies need, but is often feared by pregnant
women because of potential mercury exposure. However studies
show many types of seafood are safe for pregnant women to eat,
up to twice a week, without harmful effects. These safe seafood
choices include: shrimp, crab, salmon, pollock, catfish, cod and
tilapia. Canned light tuna is also considered safe, up to twice a
week. However, make sure to cook all fresh and frozen seafood
thoroughly before consuming.
Foods to Avoid
If you are a mom-to-be, good nutrition habits are very
important to your baby’s health as well as your own! Here
are some tips on smart foods to choose, and certain foods to
avoid during this special time.
Foods to Choose
Pulled Barbecue Chicken Sandwich
Simply remove skin from rotisserie chicken and
slice off meat from breast sections. Shred chicken
with fork. Toss shredded chicken with barbecue
sauce in a skillet on medium for 5-10 minutes.
Place shredded barbecue chicken on a whole
grain bun and top with lettuce or cole slaw made
with reduced fat dressing. Serve with baby carrots
and celery for a crunchy, satisfying meal.
Chicken Tacos
Remove skin, and slice chicken into strips or shred.
Add chicken to sauté pan and add 1 cup of salsa
along with a pinch of chili powder and black pepper,
and cook on medium-low for 5-10 minutes. Then
layer taco base (whole grain soft tortillas or hard
corn taco shells) with chicken, lettuce, onions and
tomatoes. Add diced avocado if desired and serve.
1. Foods rich in calcium and vitamin D, like lowfat milk,
yogurt, reduced fat cheese, and fortified orange juice.
Pregnant adult women need at least 1,000 mg of calcium
and 600 IU of vitamin D daily.
Both calcium and vitamin D from foods are very important for
your own bone and teeth health, as well as for your growing
baby. Calcium is also needed for healthy circulatory and nervous
systems, as well as proper muscle functioning.
2. Fruits and vegetables to provide important vitamins,
minerals and fiber. Aim for 5 servings of vegetables daily.
Leafy green vegetables like spinach are a good source of folic
acid, an important B vitamin that helps prevent serious birth
defects in growing babies. Try to fill one half of your plate with
vegetables and fruits at most meals to ensure you are getting
more of the nutrients you need.
1. Avoid seafood high in mercury.
Swordfish, mackerel, tilefish and shark contain high amounts of
mercury and should be avoided during pregnancy. But since other
choices of seafood are lower in mercury (see Foods to Choose),
and contain omega-3 fatty acids along with other important
nutrients, seafood altogether shouldn’t be avoided.
2. Avoid cold deli meats and undercooked meats.
When cooking meats such as beef, pork and chicken at home,
make sure to cook them until they are well-done. If the juices run
clear and there is no pink inside, the meat is well done. Also, do
not eat hot dogs, luncheon meats, or deli meats, unless they are
reheated until steaming hot. Undercooked meats and processed
meats might contain listeria, a type of bacteria, which could be
harmful to you and your baby.
3. Avoid unpasteurized foods.
Unpasteurized foods may also contain the harmful bacteria,
listeria. Do not eat soft cheeses such as feta, brie, blue cheese,
and Mexican-style cheeses such as queso fresco unless they have
labels that state they are pasteurized products. Do not drink
unpasteurized milk or juices either.
For more information on which foods to avoid during
pregnancy, check out www.cdc.gov/ncbddd/pregnancy