Wednesday, August 27, 2008
Start with an Appetizer
Research shows that if you eat a low-calorie appetizer before a meal, you will eat FEWER total calories during the meal. Start your meals with a broth-based soup or a green salad without a large amount of cheese, croutons, or dressing.
Monday, August 25, 2008
T-Shirt Winners
Congratulations to
Donna Cummings
Sharon Fischer
Molly Fox
Nichole Krafve
Linda Payton
Sandy Meyer
Carol Smith
Marilyn Smith
Pat Wagner
Carrie Weatherholt
Donna Cummings
Sharon Fischer
Molly Fox
Nichole Krafve
Linda Payton
Sandy Meyer
Carol Smith
Marilyn Smith
Pat Wagner
Carrie Weatherholt
Thursday, August 21, 2008
Cheesy Sausage Casserole
Cheesy Sausage Casserole
Ingredients
2-2.5 cups egg substitute
1 cup cottage cheese (low-fat or regular)
1/4 cup milk (skim or 2%)
1 teaspoon dried oregano leaves
1/4 teaspoon garlic powder
1/4 teaspoon salt (optional, the sausage is salty enough)
1/4 teaspoon pepper
1 package (10oz) frozen chopped spinach, thawed and well drained (important step)
1 1/2 cups (6oz) shredded cheddar cheese or mozzarella cheese
6 Breakfast Morningstar Farms veggie breakfast sausage patties, thawed and crumbled
1/2 cup sliced green onions
(8 cherry tomatoes and 8 fresh parsley springs optional)
Directions:
In a large bowl beat together eggs, cottage cheese, milk oregano, garlic powder, salt and pepper.
Squeeze excess moister out of spinach. Stir spinach, cheddar cheese, patties and onions into egg mixture. Pour into 13x9 2-inch baking dish coated with cooking spray.
Bake at 325 for 35-40 minutes. Let stand for 10 minutes before serving.
Cut into 8 squares to serve. Garnish with cherry tomatoes and parsley, if desired.
Each square:
170 calories
4 grams fat
1.5 grams saturated fat
5mg cholesterol
690 mg sodium
8 g Total carbohydrates
2 g fiber
3 g sugar
22 g protein
35% vit A
15% vit C
15% calcium
15% iron
Ingredients
2-2.5 cups egg substitute
1 cup cottage cheese (low-fat or regular)
1/4 cup milk (skim or 2%)
1 teaspoon dried oregano leaves
1/4 teaspoon garlic powder
1/4 teaspoon salt (optional, the sausage is salty enough)
1/4 teaspoon pepper
1 package (10oz) frozen chopped spinach, thawed and well drained (important step)
1 1/2 cups (6oz) shredded cheddar cheese or mozzarella cheese
6 Breakfast Morningstar Farms veggie breakfast sausage patties, thawed and crumbled
1/2 cup sliced green onions
(8 cherry tomatoes and 8 fresh parsley springs optional)
Directions:
In a large bowl beat together eggs, cottage cheese, milk oregano, garlic powder, salt and pepper.
Squeeze excess moister out of spinach. Stir spinach, cheddar cheese, patties and onions into egg mixture. Pour into 13x9 2-inch baking dish coated with cooking spray.
Bake at 325 for 35-40 minutes. Let stand for 10 minutes before serving.
Cut into 8 squares to serve. Garnish with cherry tomatoes and parsley, if desired.
Each square:
170 calories
4 grams fat
1.5 grams saturated fat
5mg cholesterol
690 mg sodium
8 g Total carbohydrates
2 g fiber
3 g sugar
22 g protein
35% vit A
15% vit C
15% calcium
15% iron
Tuesday, August 19, 2008
Tuesday, August 12, 2008
Eating Out- Nutrient Rich Food Coalition
Eating Out
Whether you're at the drive-through window, the office cafeteria or a fine dining restaurant, you can eat the nutrient-rich way. It's easy to do when you make the following choices..
At the Fast Food Place...
Entrée salads with grilled chicken and low-calorie dressing.
Bean burritos or grilled steak tacos with lots of lettuce and tomato.
Baked potatoes topped with broccoli or chili and a sprinkling of shredded cheese.
Yogurt parfaits made with strawberries and blueberries.
Low-fat or fat-free regular or flavored milk or 100% orange juice.
In the Office Cafeteria...
Oatmeal, shredded wheat or raisin bran cereal.
Whole grain bagel or English muffin with peanut butter or a slice of low-fat cheese.
Omelet filled with tomatoes, mushrooms and spinach (or any veggie) paired with toast.
Lean roast beef, ham or turkey sandwich piled high with veggies on whole-grain bread.
A salad bar creation of dark greens and other colorful veggies, avocado slices, sunflower seeds and fruit. Top with low-fat dressing.
When Dining Out...
Salads made with deep greens such as spinach, arugula and romaine lettuce.
Lean entrees such as beef sirloin, pork tenderloin, skinless turkey breast, fish or seafood. Ask for sauces on the side.
Baked potatoes topped with salsa or grilled veggies.
Stir fries loaded with broccoli, carrots, cabbage and peppers plus lean beef, lean pork, skinless chicken breast or tofu.
Dishes made with brown rice, wild rice or whole wheat pasta.
Eating on the Go
It's easy to eat the nutrient-rich way — even when you're in a time crunch. Try these ideas the next time hunger strikes when you're on the go.
Fast Snacks on the Home Front
Whole grain cereal mixed into fruit-flavored low-fat yogurt.
Lean roast beef, ham or turkey rolled up in a whole wheat tortilla plus a handful of cherry tomatoes.
A scoop of low-fat or fat-free cottage cheese with sliced strawberries or cantaloupe cubes. "Trail mix" made with bite-size shredded wheat squares, sunflower seeds and dried blueberries — or custom-create a mix with your own favorite ingredients).-->
100% orange juice in a single-serve container.
Potatoes sliced into French fry shapes and baked at 450 degrees for 25 minutes (turn once). Serve with salsa.
Quick Picks from the Vending Machine or Convenience Store
Protein-packed beef jerky.
Packages of baby carrots, broccoli florets or celery sticks.
Mozzarella cheese sticks.
Cereal bars or nutrition bars.
Low-fat or fat-free regular or flavored milks.
Make-it-through-the-Day Desk Drawer Stashes
Instant oatmeal packets in flavors such as cinnamon, apple, banana and blueberry.
Vegetable, bean, split pea or lentil soups in heat-and-serve cans or instant dry soup cups.
Small packs or cans of water-packed tuna and small cans of veggies (don't forget the can opener).
Light microwave popcorn. Bonus: Popcorn is a whole-grain food.
Raisins, dried apricots and single-serve shelf-stable containers of peaches or pears packed in water or juice. Produced by the Nutrient Rich Foods Coalition
© 2006, Cattlemen's Beef Board and National Cattlemen's Beef Association.
-->
Whether you're at the drive-through window, the office cafeteria or a fine dining restaurant, you can eat the nutrient-rich way. It's easy to do when you make the following choices..
At the Fast Food Place...
Entrée salads with grilled chicken and low-calorie dressing.
Bean burritos or grilled steak tacos with lots of lettuce and tomato.
Baked potatoes topped with broccoli or chili and a sprinkling of shredded cheese.
Yogurt parfaits made with strawberries and blueberries.
Low-fat or fat-free regular or flavored milk or 100% orange juice.
In the Office Cafeteria...
Oatmeal, shredded wheat or raisin bran cereal.
Whole grain bagel or English muffin with peanut butter or a slice of low-fat cheese.
Omelet filled with tomatoes, mushrooms and spinach (or any veggie) paired with toast.
Lean roast beef, ham or turkey sandwich piled high with veggies on whole-grain bread.
A salad bar creation of dark greens and other colorful veggies, avocado slices, sunflower seeds and fruit. Top with low-fat dressing.
When Dining Out...
Salads made with deep greens such as spinach, arugula and romaine lettuce.
Lean entrees such as beef sirloin, pork tenderloin, skinless turkey breast, fish or seafood. Ask for sauces on the side.
Baked potatoes topped with salsa or grilled veggies.
Stir fries loaded with broccoli, carrots, cabbage and peppers plus lean beef, lean pork, skinless chicken breast or tofu.
Dishes made with brown rice, wild rice or whole wheat pasta.
Eating on the Go
It's easy to eat the nutrient-rich way — even when you're in a time crunch. Try these ideas the next time hunger strikes when you're on the go.
Fast Snacks on the Home Front
Whole grain cereal mixed into fruit-flavored low-fat yogurt.
Lean roast beef, ham or turkey rolled up in a whole wheat tortilla plus a handful of cherry tomatoes.
A scoop of low-fat or fat-free cottage cheese with sliced strawberries or cantaloupe cubes. "Trail mix" made with bite-size shredded wheat squares, sunflower seeds and dried blueberries — or custom-create a mix with your own favorite ingredients).-->
100% orange juice in a single-serve container.
Potatoes sliced into French fry shapes and baked at 450 degrees for 25 minutes (turn once). Serve with salsa.
Quick Picks from the Vending Machine or Convenience Store
Protein-packed beef jerky.
Packages of baby carrots, broccoli florets or celery sticks.
Mozzarella cheese sticks.
Cereal bars or nutrition bars.
Low-fat or fat-free regular or flavored milks.
Make-it-through-the-Day Desk Drawer Stashes
Instant oatmeal packets in flavors such as cinnamon, apple, banana and blueberry.
Vegetable, bean, split pea or lentil soups in heat-and-serve cans or instant dry soup cups.
Small packs or cans of water-packed tuna and small cans of veggies (don't forget the can opener).
Light microwave popcorn. Bonus: Popcorn is a whole-grain food.
Raisins, dried apricots and single-serve shelf-stable containers of peaches or pears packed in water or juice. Produced by the Nutrient Rich Foods Coalition
© 2006, Cattlemen's Beef Board and National Cattlemen's Beef Association.
-->
Dinner Ideas
Dinner Ideas
We created the following dinner ideas you can use as a basis for your own nutrient-rich meals. Combined with a healthy breakfast and lunch, they can help you meet the dietary guidelines set out by the USDA at MyPyramid.gov.
300-400 Calories
Good-for-You Grill: Marinate 3 ounces salmon in orange juice. Grill with 1/2 cup baby red potatoes, 1/2 cup onions and 6 asparagus spears tossed with 1 teaspoon olive oil. Serve with a crusty whole grain roll.
Palate-Pleasing Primavera: Sauté 2 teaspoons garlic in 1 tablespoon olive oil. Toss in 1/2 cup chopped tomatoes, 1/2 cup broccoli, 1/2 cup asparagus, 1/2 cup mushrooms and 2 tablespoons shredded carrots. Cook until the vegetables are tender. Mix with 1 cup cooked penne pasta and top with 2 tablespoons Parmesan cheese.
400-500 Calories
Very Veggie Pizza: Spread a 3-ounce whole grain pizza crust with 1/2 cup marinara sauce. Layer with thin slices of the following: 1/2 cup roasted potatoes, 1/2 cup red onions and 1/2 cup green and red peppers. Top with 1/2 cup shredded reduced-fat mozzarella cheese. Bake according to crust package directions.
Family Favorite: Top 1 cup cooked whole wheat pasta with 3 ounces cooked ground skinless turkey breast or 90-95% lean ground beef mixed with 1/2 cup Italian-style tomato sauce. Serve with 1 cup spinach salad tossed with 1 tablespoon low-fat Italian dressing.
Tip: To find your calorie needs based on your age, gender and activity level, go to MyPyramid.gov.Produced by the Nutrient Rich Foods Coalition
-->
We created the following dinner ideas you can use as a basis for your own nutrient-rich meals. Combined with a healthy breakfast and lunch, they can help you meet the dietary guidelines set out by the USDA at MyPyramid.gov.
300-400 Calories
Good-for-You Grill: Marinate 3 ounces salmon in orange juice. Grill with 1/2 cup baby red potatoes, 1/2 cup onions and 6 asparagus spears tossed with 1 teaspoon olive oil. Serve with a crusty whole grain roll.
Palate-Pleasing Primavera: Sauté 2 teaspoons garlic in 1 tablespoon olive oil. Toss in 1/2 cup chopped tomatoes, 1/2 cup broccoli, 1/2 cup asparagus, 1/2 cup mushrooms and 2 tablespoons shredded carrots. Cook until the vegetables are tender. Mix with 1 cup cooked penne pasta and top with 2 tablespoons Parmesan cheese.
400-500 Calories
Very Veggie Pizza: Spread a 3-ounce whole grain pizza crust with 1/2 cup marinara sauce. Layer with thin slices of the following: 1/2 cup roasted potatoes, 1/2 cup red onions and 1/2 cup green and red peppers. Top with 1/2 cup shredded reduced-fat mozzarella cheese. Bake according to crust package directions.
Family Favorite: Top 1 cup cooked whole wheat pasta with 3 ounces cooked ground skinless turkey breast or 90-95% lean ground beef mixed with 1/2 cup Italian-style tomato sauce. Serve with 1 cup spinach salad tossed with 1 tablespoon low-fat Italian dressing.
Tip: To find your calorie needs based on your age, gender and activity level, go to MyPyramid.gov.Produced by the Nutrient Rich Foods Coalition
-->
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