FRESH RASPBERRY SUMMER SALAD

Are you enjoying these warm and sunny summer days? What better way to celebrate these summer days than a handful of fresh raspberries. Raspberry season is here and you may grow them in your garden or plan to purchase some soon at your local farmer’s market, food coop or grocery store. If you grow your own raspberries, the berries are ready for harvest when they are turn a shade of deep red and come off the vine very  easily. When purchasing raspberries at the grocery store, food coop or farmer’s market, select berries that are plump as well as a deep red color with attached green caps at the top end. Avoid berries that are moldy or bruised in appearance whenever possible.  Sort out moldy, damaged or bruised berries, rinse well with cold water, dry with a paper towel and store in a covered bowl in your refrigerator. Try to use fresh berries within 2-3 days or freeze them, storing them in a dated freezer bag.

Fresh Raspberry Summer Salad

Raspberries are a healthy, tasty snack with an excellent nutritional profile. One cup of fresh raspberries contains 60 calories, 12 grams of carbohydrate,  5 grams of fiber as well as 54% the Daily Value (DV) of Vitamin C, 41%, 41% of the DV for  the mineral Manganese and 8% of the DV of Vitamin K.  Raspberries are an excellent source of antioxidant compounds which  which may play a role in prevention of cancer, inflammation and neuro-degenerative diseases.  Raspberries have a very high ORAC value (oxygen radical absorbance  capacity) as well and this why this fruit is ranked very high for its possible role in prevention of cancer in the body.

FRESH RASPBERRY SUMMER SALAD
Author: 
Recipe type: fruit salad
Prep time: 
Total time: 
Serves: 7 servings
 
Ingredients
  • 1 cup fresh raspberries
  • 1 cup fresh or canned and drained unsweetened pineapple
  • 1 cup peeled and sliced kiwi fruit
  • 1 cup sliced red or green grapes
  • 1 cup drained canned unsweetened mandarin oranges
  • ½ cup chopped walnuts or pecans
Instructions
  1. Combine all of the ingredients in a large salad bowl and toss gently. Refrigerate until serving time. Serve in your favorite individual salad bowls or salad plates.
Notes
One serving (3/4 cup) provides 58% of the Daily Value for Vitamin C for an adult.

This food blog is not intended to provide medical advice. Please consult your health care provider for individual medical advice.
Nutrition Information
Serving size: ¾ cup Calories: 126 Fat: 6 grams Unsaturated fat: 5 grams Trans fat: 0 grams Carbohydrates: 18 grams Sodium: 3 mg Fiber: 1.5 grams Protein: 2 grams Cholesterol: 0 mg

Raspberries are also a tasty ingredient in jams, pies, vegetable and fruit salads. The fruit salad that this food blog is featuring today includes raspberries as well as other fruits and heart healthy walnuts or pecans give this salad a crunchy texture as well.

BOUNTIFUL BERRY SPINACH SALAD

Ahhh, spring has sprung! The grass is green, the lilacs and tulips are blooming and all is well with the world!  With all this sunshine and warm weather, I am in the mood to prepare and enjoy more salads. It’s no secret that I love spinach and strawberries so I thought that I would like to use them in this salad creation. I decided to throw in some other tasty and wholesome ingredients such as water chestnuts, raisins, mandarin oranges, walnuts and chicken breast to make the perfect salad. I didn’t want to spoil all this goodness with bottled dressing so I made up an easy, yet healthy from scratch dressing with three basic ingredients, honey, water and apple cider vinegar. This salad can be served with a meal or as a light lunch. Pair this salad with a glass of sparkling white grape juice or a sweet, fruity white wine such as Moscato.

Bountiful Berry and Spinach Salad

This easy to prepare salad is an excellent source of vitamin C due to the strawberries and mandarin oranges. It provides 78% of the RDI for vitamin C. Vitamin C is important for wound healing and aids our immune system as well. The spinach in our salad is an excellent source of Vitamin A and iron. One serving of the salad provides 45% of the RDI for Vitamin A and 8% of the RDI for iron. The raisins and spinach are both good sources of dietary iron. Vitamin A is a fat soluble vitamin and is important for good vision, immune function, reproduction and cellular communication. Iron is a mineral found in every cell of the body It assists our red blood cells in carrying oxygen to all of our organs. An iron deficiency causes anemia to develop. Pregnant women,  and women of child bearing ages who are still menstrating require more iron in their diet than men and post menopausal women. Infants andchildren are also in need of an iron rich diet. This salad is an excellent source of potassium as well  A potassium rich diet is important for blood pressure control and as part of a heart healthy diet. Walnuts in the salad provide additional protein, fiber and Vitamin E and give our salad a crunchy taste. Walnuts also taste great and are a rich source of heart healthy monounsaturated fats and an excellent source of heart beneficial omega 3 fatty acids.The salad is also an excellent source of protein and fiber, both of which will keep you feeling full much longer after you eat. The Bountiful Berry spinach  Salad also provides 10% of the RDI for magnesium. Magnesium is a mineral which protects our nerves and causes our muscles to properly contract and relax, including the muscles in our heart and cardiovascular system. The mineral is also important in the building process of protein and  in the production and transport of energy in our bodies.

Spring  is also the time of the year that my husband and I begin planning our garden. We will be planting some spinach and strawberries in our garden again this year. We also planted raspberries in our yard two years ago so I am hoping to harvest some this year since I love eating them fresh from the garden or as an addition to yogurt, salads, desserts and muffins.  Happy spring to all and Bon Appetit!

 

Bountiful Berry and Spinach Salad

 

 

BOUNTIFUL BERRY SPINACH SALAD
Author: 
Prep time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 3 cups fresh baby spinach
  • ¼ cup water chestnuts
  • 3 TB chopped walnuts
  • ¼ cup raisins
  • 1½ cup fresh sliced strawberries or raspberries
  • 6 TB mandarin oranges, drained
  • 6 oz cooked sliced chicken breast
Instructions
  1. Combine all ingredients in a salad bowl and toss together lightly. Divide mixture and place in four salad bowls or on a salad plate. Rather than mixing ingredients together in a bowl, you may also assemble each salad individually on the salad plates or bowls.
  2. SALAD DRESSING RECIPE; Combine ¾ cup each honey, apple cider vinegar and water in a blender. Blend until smooth. Add dressing to salad and serve immediately. Makes 2½ cups dressing. Serving Size: 2 TB = 42 Calories, 0 grams Fat, 1 mg Sodium, 12 grams carbohydrate
  3. To make a carbohydrate and sugar free dressing, substitute 16 packets Stevia in place of the honey. Add seasonings as desired to the dressing.
Notes
Nutritional information for the salad is listed without the addition of the dressing. Nutritional information for the salad dressing is listed by the salad dressing recipe.

Information in this food and nutrition blog is not intended for medical advice. Please contact your personal health care professional for individual medical advice.
Nutrition Information
Serving size: ¼ recipe Calories: 165 Fat: 5.5 grams Trans fat: 0 grams Carbohydrates: 19 grams Sodium: 46 mg Fiber: 3 grams Protein: 12 grams Cholesterol: 26 mg

LENTIL CHOWDER

Brrr! It’s been chilly up here in the Minnesota north land and a cup of hot soup  can really warm you up in a hurry!  Our windchill was a frigid 40 below zero recently and  this soup not only tastes good but has nutritional benefits for the body as well. I will be sharing my recipe for lentil soup today. This soup has been a staple in our home for many years since it so convenient to make in a crock pot in the morning and you can come home from work (or play) and enjoy it.

Lentils are believed to have originated in Asia, having been consumed since historic times. Lentil seeds dating back thousands of years have been found in archaeological sites in the middle east. Lentils have been mentioned in the old testament of the  Bible both as a food that Jacob traded to Esau for his birthright and were used as part of a bread that the Jewish people prepared during their Babylonian captivity.

Lentils are a small but nutritionally mighty member of the legume family. They are an excellent source of fiber, protein, folic acid, magnesium, iron, zinc, thiamine and Vitamin B6.  Lentils are also very inexpensive since they cost under $2.00 per pound so they provide a budget friendly option for those with  limited incomes. Compared to other types of dried beans, lentils are relatively quick and easy to prepare. There is no need to presoak them overnight so they can be placed in your crock pot with your other ingredients and you can turn on the crock pot and go about your business for the day. Before placing the lentils in your crockpot, place the beans in a strainer, sieve or colander and rinse with cold water since there may occasionally be small rocks or other particles that you want to remove before cooking them. I have also recently spiced up the soup a little more and began adding a small amount of ground turmeric since this spice has so many health benefits as well. The cumin also adds some extra zing! I rarely add salt when I am cooking so I like to add spices such as garlic powder and onion powder instead of garlic and onion salt to keep the sodium content of my recipes lower, yet add the extra flavor that we enjoy. The recipe calls for turkey breakfast sausage which is very lean but be aware that it is higher in sodium content. If you would rather not receive the extra sodium from the turkey sausage, you can easily swap this out of your recipe and add ground turkey instead of the sausage. We have also enjoyed the recipe without adding any meat so this would be great for vegetarian or vegan diets and those practicing  meatless Mondays. Pair the lentil chowder with a green salad as well as fresh fruit sliced into your favorite flavor of Greek yogurt and you have a complete meal. Enjoy and stay warm!

 

 

 

 

LENTIL CHOWDER
Author: 
Recipe type: soup
Prep time: 
Cook time: 
Total time: 
Serves: 10 servings
 
Ingredients
  • 2 cups of dry lentils (one pound bag)
  • 28 oz can of diced tomatoes (you may substitute the low sodium version, if desired)
  • 1 pound turkey breakfast sausage, browned and drained (I use Jennie-O brand)
  • 16 oz bag of frozen California brand or stir fry vegetables (or 4 cups fresh chopped vegetables)
  • 28 oz water
  • 1 medium onion, chopped
  • 1 clove of minced garlic or 2 tsp garlic powder
  • 2 tsp cumin
  • ½ tsp pepper
  • 1 tsp onion powder
  • 1 TB Italian seasoning
  • ½ tsp ground turmeric
Instructions
  1. Add all of the ingredients to a large crock pot. Stir to combine.Cook on the high setting of your crock pot for 4-5 hours or until the lentils are tender to taste.
Notes
Recipe was calculated using Spark People Recipe Calculator.

The information in this blog is not intended to provide medical advice. Please contact your personal health care provider for further recommdations for adjustment into your personal eating plan.
Nutrition Information
Serving size: 1/10 recipe Calories: 192 Fat: 3 grams Saturated fat: 0.8 grams Trans fat: 0 grams Carbohydrates: 20 grams Sodium: 347 mg Fiber: 15 grams Protein: 22 grams Cholesterol: 30 mg

CRANBERRY ALMOND WILD RICE CASSEROLE

It is hard to believe that Thanksgiving is just a few days away. Thanksgiving hostesses are planning their menus and checking their grocery lists twice. It is time to put the extra leaf in the dining room table and iron our best tablecloth. We are also hunting in the back of our closet to find our fall centerpiece and the cute little turkey candles. I was reminiscing about my childhood Thanksgiving dinners since my sister and I helped my mom prepare for the big day. We usually invited my grandfather and  grandmother as well as my great uncle and aunt from my mom’s side of the family over to enjoy dinner with us. We feasted on roast turkey with all the trimmings which also included mashed potatoes with gravy, stuffing, frozen cranberry salad, green bean casserole and of course pumpkin pie with real whip cream from our small town creamery. Next, all the men and boys would watch the football game while the women and girls would laugh and chat as we we washed and dried the dishes. We didn’t have a dishwasher in those days but we never even missed it.

CRANBERRY ALMOND WILD RICE CASSEROLE
Author: 
Recipe type: side or main dish
Cook time: 
Total time: 
Serves: 11 servings
 
Ingredients
  • 8 oz uncooked wild rice, rinsed or 1½ cups rice if purchased in bulk
  • 8 oz fresh mushrooms, sliced
  • 15 oz can of no salt added chicken broth, or broth saved from roasted chicken or turkey
  • ⅓ cup slivered almonds
  • ⅓ cup dried cranberries or dried cherries
  • 2 TB Promise soft tub margarine
Instructions
  1. Rinse your wild rice in a small colander. Toast the almonds in your skillet over medium heat, stirring frequently until evenly toasted. Set aside. Place the toasted almonds and chicken broth in a glass covered pyrex-type dish. Melt the soft tub margarine (or butter if you prefer) in a skillet. Add the mushrooms and saute. Remove the mushrooms with a slotted spoon and add to the chicken broth. Add the wild rice to the remaining margarine in the skillet just until all of the liquid is absorbed, about 1-2 minutes. Place the broth, almonds and mushroom mixture in a well oiled (or spray with non-stick spray) casserole dish. Add wild rice and stir until well combined. Cover the casserole dish and bake at 300-degrees for 45-60 minutes.. All of the liquid should be absorbed. Remove the casserole dish from the oven . Carefully remove the cover to let the steam escape. Add the dried cranberries or cherries and gently stir in. Place the cover on again and let sit until the casserole is cooled off and the dried fruit is moist. Serve immediately.
Notes
I modified the above recipe and added 1 cup finely chopped celery to the recipe also. If you use the celery in the recipe, saute it with the mushrooms. If you are not on a sodium restricted diet, consider adding ½ tsp of salt to the recipe and fold in just before baking. The sodium content of each ½ cup serving would then increase to 133 mg of sodium per serving. The recipe is also very good if you add 2 TB of turkey broth (from your roasted turkey) to the wild rice at the table.
Nutritional information for the recipe was calculated using http://nutritiondata.self,com/facts/recipe
Nutrition Information
Serving size: ½ cup cooked Calories: 144 Fat: 5 grams Saturated fat: 0 grams Trans fat: 0 grams Carbohydrates: 20 grams Sodium: 33 mg Fiber: 2 grams Protein: 6 grams Cholesterol: 0 mg

My husband and I usually spend Thanksgiving with my mother in law Greta.  My favorite food is always the wild rice side dish that she prepares. She shared her recipe with me over the phone. She doesn’t have the recipe written down since it is in her head. First of all, she cooks up her wild rice on her stove, preparing about eight servings according to the wild rice package instructions. Next, she will saute approximately 1  cup each chopped onions, celery and fresh mushrooms in butter until well cooked.  She then adds 2 TB of soy sauce to the sauteed vegetables and stirs this in. The last step of the recipe is to place your cooked wild rice and sauteed vegetable mixture in your serving dish and toss together lightly and serve immediately. Now this is a wild rice recipe to die for! The picture below shows Greta and I relaxing on our garden patio last summer.

Greta and Becky relaxing on the garden patio

Enjoy your time together with your family members and friends this Thanksgiving and be sure to thank God for your many blessings. We can be thankful that we live in a nation  in which we have the freedom to vote for our leaders and may choose to worship in the religion of our choose. Many people in other countries do not take these same privileges for granted. The United States is also the bread basket of the world and although some people in our country do not take good meals and easy access to food for granted, the majority of us have been blessed to have enough for ourselves and our family to eat. We also have great organizations such as the Salvation Army and food pantries to help those in need.

Wild rice is a very nutritious food. It is a very good source of dietary fiber, protein, magnesium and phosphorous.  One quarter cup of uncooked wild rice  contains 170 calories, 0.5 grams of fat, 0 grams of saturated fat, trans fat, cholesterol and sodium, 35 grams of carbohydrate and 2 grams of fiber.  It is very filling due to its fiber content and  can be used in soups, casseroles, stuffing and side dishes. It is a very popular food at Thanksgiving and Christmas dinners here in Minnesota but is actually very good any time of the year. This grain’s use  dates back as far as 12000 years ago. It has been a staple of Native American diets for centuries.  Minnesotans have also enjoyed this healthy food for more than  150 years.  I was searching for just the right wild rice recipe to feature in my Thanksgiving blog and came across the above recipe for Cranberry (or Cherry) Wild Rice on the Moose Lake Wild Rice website. This recipe is from Terri Worrath, one of the owners of the Moose Lake Wild Rice Company. I spoke to their website designer on the telephone and was granted permission to share this recipe in my blog. This company sells wild rice that is 100% naturally grown  in the clear lakes and rivers of northern Minnesota and Canada. According to their web site, this is real wild rice or what many people refer to as organic wild rice. It has not been genetically modified. The website includes interesting information about wild rice and its harvest, recipes, how to purchase their wild rice and a preparation guide for wild rice. The website is info@mooselakewildrice.com . The company is located at 35653 Johnson Road, Deer Lake, MN 56636. Their telephone number is (218) 246-2159.

Wild rice is grown and harvested mainly in the great lakes states of Minnesota, Wisconsin and Michigan. Maine and Canada also grow and harvest wild rice. Wild rice is still harvested by hand by many Native Americans and farmers using their canoes and wooden paddles to bring in the harvest here in Minnesota. Other farmers with many acres of wild rice harvest it using specially adapted combines View the very interesting process of harvesting wild rice by clicking on the links provided below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mashed Sweet Potatoes Minnesota Syle

Sweet potatoes originate from the morning glory family. They have a deep orange colored flesh and are shaped similar to a potato or sometimes are long and tapered at both ends. These vegetables are a nutritional champion due to the fact that they are packed with nutrients such as beta-carotene, potassium, and Vitamin B6. They are also a great source of fiber. Sweet potatoes also have a lower glycemic index, meaning that their carbohydrates are released more slowly in the bloodstream preventing a spike in blood sugar levels. My favorite asset of the sweet potato is its wonderful sweet taste. I love to bake them or pop them into my microwave for a quick side dish. I decided to mash them just like potatoes recently and loved this easy method of preparation and great taste. I have prepared the recipe without the brown sugar with just butter and pepper added for flavor. They taste delicious that way but I especially like the taste when I add either the brown sugar or maple syrup to add a sweeter flavor. My husband Jim likes the recipe version with the maple syrup added the best!

Sweet potatoes can also be roasted with other vegetables such as fresh carrots, broccoli, peppers, cauliflower or parsnips. Spray a baking dish with non-stick spray. Add bite sized pieces of these types of vegetables, drizzle with a small amount of olive or canola oil and add  herbs and spices such as cracked pepper or one of your favorite varieties of Mrs. Dash spice blend. Roast in a 425- degree oven for 50-60 minutes or until the vegetables are fork tender. Sweet potatoes are also good in soups, homemade sweet potato fries or pies. Sweet potato pie is a favorite dessert in many southern states. The sweet potato fries can be easily prepared by first peeling your sweet potatoes and slicing them lengthwise into the shape of a french fry. Pour a small amount of olive or canola oil into a small bowl. Dip your fries into the oil. Season with salt, pepper or Mrs. Dash spice blend. Place the fries on a cookie sheet and bake in a preheated 425-degree oven for 25 minutes. Serve immediately.

 

Mashed Sweet Potatoes Minnesota Style

Autumn Menu of Sweet and Sour Pork Loin Chops, Mashed Sweet Potatoes Minnesota Style, Autumn Salad and Fall Fruit Fiesta

 

Mashed Sweet Potatoes
Author: 
Recipe type: Side Dish
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • four small or 3 large sweet potatoes or one medium sized butternut squash
  • 2 tsp butter or soft tub margarine
  • Optional Ingredients: 1 TB brown sugar or maple syrup
  • 3 TB chopped walnuts
Instructions
  1. Peel four small or 3 large sweet potatoes. Slice squash or sweet potatoes into 2 inch pieces. Place in a microwave safe container. Add ⅓ cup of water. Microwave for 6-9 minutes on high
  2. setting. (The time will vary dependent upon the wattage of your microwave.) Test sweet potatoes with a fork to ensure tenderness. Mash with a fork or potato masher to a soft consistency similar to mashed sweet potatoes Add 2 tsp butter or soft tub margarine. Add chopped walnuts and stir in until well combined. If desired, add the brown sugar or maple syrup and combine well before serving. Season with a dash of pepper.
Notes
If you decide to add the brown sugar or maple syrup, the nutritional content of the recipe per serving would be: 119 calories, 19 grams carbohydrate. all other nutritional content is the same. Count as 1 carb choice with or without the addition of brown sugar. The Splenda brown sugar substitute may also be used in place of brown sugar.
Nutrition Information
Serving size: ¾ cup Calories: 141 Fat: 7 grams Saturated fat: 1.5 grams Trans fat: 0 grams Carbohydrates: 15 Sodium: 30 mg Fiber: 3 grams Protein: 2 grams Cholesterol: 3 mg

 

My niece Maria, fellow food blogger

I would like to dedicate my my very first and second food and nutrition blog posts to my niece Maria who authors a food and nutrition blog concerning clean eating and Paleo diet friendly recipes called Maria Makes Muffins which I love to read. Her recipes are very healthy and delicious also!  Maria assisted me in designing my first blog post and taught me how to blog on Word Press. I would also like to dedicate this blog to the late Jo Anna Lund. Jo Anna authored the Healthy Exchanges recipe newsletter and many cookbooks over the years. She was a native of De Witt, Iowa and always said that her recipes were for “common folk”.  If the ingredients for her recipes could not be found in her small town grocery store, they would not appear in her newsletter. Her recipes were designed for people who were controlling their weight and others on special dietary restrictions such as carbohydrate controlled for diabetes, cholesterol restricted etc. She had a consultant registered dietitian calculate the exchanges, carb choices and other nutritional information.  Jo Anna became very successful and hosted a weekly radio show in De Witt and was featured in  national publications such as The New York times, People and Forbes.  Jo Anna offered health professionals a free subscription to her newsletters. I frequently shared the recipes from the newsletters and cookbooks with my patients when I was employed as an out-patient dietitian. Jo Anna passed away at age 61 in 2006 from invasive breast cancer. She has gone to her heavenly home now, but she is not forgotten!

 

the late JoAnna Lund, Healthy Exchanges Newsletter and cookbook author

The above photograph was featured in the Quad City Times in 2006.

FALL FIESTA FRUIT PARFAIT

 

Enjoying the Autumn splendor by Fountain Lake

FALL FIESTA FRUIT PARFAIT
Author: 
Recipe type: Dessert or salad
Prep time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 2 small apples chopped and seeded
  • 2 cups red or green grapes
  • 2 kiwi peeled and sliced
  • 1 ½ cups chopped fresh or canned unsweetened pineapple, drained
  • ½ cup chopped nuts (walnuts sliced almonds or pecans are good)
  • TOPPING:
  • 6 TB Reddi Whip spray topping or 6 TB vanilla, nonfat yogurt, regular or no sugar added
  • 6 tsp ground flaxseed
Instructions
  1. Combine the fruit and toss gently and refrigerate until serving time. At serving time, place fruit into an individual salad bowl or parfait glass. Top each serving with either 1
  2. TB of vanilla non-fat (and sugar free if desired) or 1 TB Reddi Whip. Sprinkle1 tsp .ground flaxseed over the topping. Garnish by adding one maraschino cherry on top of each parfait if desired..If you are a Milk Free Diet, substitute either soy or almond milk yogurt in place of the regular yogurt or Reddi Whip topping.
  3. Makes 6 servings:
  4. NUTRITIONAL INFORMATION PER SERVING: 137 calories, 3 grams fat, 1 gram protein, 22 grams carbohydrate, 5 mg sodium, 0 mg cholesterol, fat, saturated fat and trans fat, 3 grams fiber, 1.5 carbohydrate choices
Nutrition Information
Serving size: ⅙ recipe Calories: 137 Fat: 3 grams Saturated fat: 0 grams Trans fat: 0 grams Carbohydrates: 22 grams Sodium: 5 mg Fiber: 3 grams Protein: 1 gram Cholesterol: 0 mg

 

Fall Fiesta Fruit Parfait

 

The Fall Fiesta Fruit Parfait completes my Awesome Autumn Menu. It is the perfect tasty, light and nutritious dessert. You certainly won’t feel guilty after eating this dessert!

We grow two of the fall fruits featured in the parfait above here in Minnesota. Many varieties of apples are available in apple orchards in our state during the fall months. Visiting an apple orchard and purchasing apples just picked off the tree is a favorite fall weekend activity here in Minnesota. The old welsh proverb “an apple a day will keep the doctor away” is so true. Apples are an excellent source of fiber and are rich in antioxidants and their peelings contain the flavoinoid Quercetin.  Quercetin can help reduce oxidation and inflammation of neurons according to studies conducted at the at the University of Quebec.  Researchers ar Cornell University conducted a study, published in the Journal of Food Science, which found evidence to suggest that apples may help protect neuron cells against oxidative stress-induced neurotoxicity which could reduce the risk of developing disorders such as Alzheimer’s Disease. Apples may also reduce the incidence of thrombotic strokes, diabetes, heart disease and breast cancer according to other medical research studies that were conducted. Apples are also very tasty as a snack and are good in recipes for cakes, muffins, fruit crisps and pies. One cup of chopped apples contains 65 calories, 17 grams of carbohydrate, 1 gram of protein, 0 grams fat, and 3 grams of fiber. Try to include approximately 25 grams of dietary fiber per day.

Different varieties of grapes are grown in Minnesota. We have several wineries here in southern Minnesota which process the grapes that they grow into wine. Red grapes contain resveratrol, which is a polyphenol antioxidant which provides anti-inflammatory and antiestrogenic properties. Resveratrol may also activate the enzymes of the liver that rid our bodies of unwanted chemical compounds according to the American Cancer Society. Resveratrol thus may play a role in preventing cancer as well as heart disease according to medical research studies that have taken place in recent years. One cup of grapes contains 104 calories, 27  grams of carbohydrates, 1 gram fiber, 0 grams fat and 1 gram of protein. Grapes are a great snack or addition to fruit salads and other salads such as chopped chicken or turkey breast  combined with mayonnaise, water chestnuts, chopped green peppers and slivered almonds.

Friday, November 14 was World Diabetes Day and many educational programs for people with diabetes were offered by health professionals around the nation and world. The Fall Fruit Fiesta Parfait contains 22 grams of carbohydrate per serving and can be adjusted into a carbohydrate controlled meal plan for diabetes. It counts as 1 1/2 carbohydrate choices per serving. If you have further questions concerning adjustment of this recipe or my other recipes featured in the Awesome Autumn Menu, please contact your physician, certified diabetes educator or registered dietitian who prescribed your diabetes meal plan for you. I do not intend to provide medical advice in this food and nutrition blog but would like to offer suggestions for healthy foods and nutritious recipes that you can prepare for your meals and snacks.

The Fall Fruit Fiesta Parfait is topped with 1 tsp of ground flaxseed to offer a crunchy flavor. Ground flaxseed can be added to foods such as dry or cooked cereals, smoothies, yogurt, salads, pancakes and waffles. You can also add it to baked goods such as quick breads, muffins and cakes. Ground flaxseed is a good source of fiber, lignins and Omega-3 fatty acid. The antioxidant lignins bind with circulating substances that can promote unchecked cell growth, so they may actually help prevent some types of cancer. Flaxseeds contain 75 more times of lignins than most other plant foods. Two tablespooons of ground flaxseed contain 2400 mg of Omega-3 fatty acids, 60 calories, 4.5 grams fat,  0.5 grams saturated fat,  3.4 grams of polyunsaturated fat, 1 gram of monounsaturated fat, 0 grams of trans fats, 0 mg cholesterol,  4 grams of carbohydrate, 4 grams of dietary fiber ( 3 grams insoluble fiber, 1 gram soluble fiber) and 3 grams of protein. Research studies suggest that Omega-3 fatty acids are protective against heart disease and can help harmful levels of LDL , the “bad” cholesterol drop, while the HDL or ” good” cholesterol remains the same. Flaxseed is a good source of soluble fiber also, which is thought to  offer protection against heart disease as well.

 

Awesome Autumn Menu

The awesome autumn menu includes Sweet and sour Pork Loin Chops, Mashed Sweet Potatoes Minnesota Style, Autumn Salad and Fall Fruit Fiesta Parfait. I had so much fun preparing for this meal. I found a favorite pretty tablecloth with strawberries, which are my favorite fruit. I had packed the tablecloth away in a drawer and had not used it in years. I also used some china table settings, fostoria salad plates and fostoria parfait glasses that had belonged to my grandmother. Of course, I had them displayed in my china cabinet, but I had to dust them off and wash them before setting the table. It is funny how we put away our good china and favorite tableware for “good” and end up using them twice a year. We need to celebrate our favorite treasures more and use them more frequently. It is amazing how much better a good meal tastes when it is served on the good china and with an attractively set table. It is fun and my husband enjoyed the dining experience much more as well! If you don’t get out to a restaurant for your weekly date night with your husband or romance interest, prepare a delicious meal together, get out the good china, turn on your favorite romantic music, light the candles and enjoy a glass of red wine or sparkling grape juice with your meal.  Bon Appetit!

 

 

Autumn Salad

This recipe for Autumn Salad is a great addition to many types of meals such as special dinners  or can accompany a bowl of soup or sandwich at lunch time. You can also make a main dish out of it by adding protein such as chicken or turkey breast. Vegans can simply add chopped tofu for a healthy meal. Vegetarians who consume dairy products may find that crumbled blue cheese adds a special touch to their salad. The Autumn Salad would also be a very flavorful and seasonal side dish at your Thanksgiving meal. I decided to pair the salad with my Autumn Menu of Sweet and Sour Pork Chops, Mashed Sweet Potatoes Minnesota Style and Fall Fruit Fiesta. The recipe for the pork loin chops appeared in my blog on 11-11-14 and the sweet potatoes in my blog on 11-12-14.  The recipe for Fall Fruit Fiesta will appear in my upcoming blog on 11-15-14. November is National Diabetes Month and Friday. November 14 is World Diabetes Day. The autumn salad can  be adjusted into a carbohydrate controlled meal plan for diabetes. In fact, the entire Awesome Autumn Menu is very carbohydrate controlled and diabetes diet friendly as long as you adjust each recipe accordingly into your physician, certified diabetes educator or registered dietitian prescribed meal plan. If you have diabetes and decide to prepare the entire Awesome Autumn Menu and serve for your meal, the entire meal counts as 4 1/2 carbohydrate choices if you use the portion size listed on each of the recipes. If you have further questions concerning adjustment into your meal plan, please contact your physician, certified diabetes educator or registered dietitian for further information and medical advice concerning this. This blog is not intended to provide medical advice but rather to help you enjoy nutritious food in moderation.

 

 

Autumn Salad

 

Autumn Salad
Author: 
Recipe type: Salad
Prep time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 4 cups raw spinach
  • 6 TB dried cranberries
  • 2 cups chopped and seeded apples
  • 6 TB chopped avocado
  • 6 TBchopped walnuts
  • DRESSING
  • ⅓ cup each water, apple cider or red wine vinegar
  • 3 TB extra virgin olive oil
  • 1 TB sugar or 2 packets Stevia sugar substitute
  • ⅛ tsp garlic powder
  • 1 TB Italian Seasoning
  • ⅛ tsp pepper
  • 1 tsp Thyme
Instructions
  1. Place 6 salad bowls or plates on your preparation area. The salad will be layered on the salad plates or bowls. Divide the spinach among the 6 salad plate or bowls. Place spinach on the plates. Next add 1 TB of the chopped avocados on top of the spinach. Add the next layer of chopped apples to the plates. Sprinkle 1 TB of dried cranberries on each salad. Top the salad with 1 TB of chopped walnuts per salad.
  2. Place ingredients for salad dressing in a jar. Add the lid to the jar and shake the jar until well until all the ingredients are well blended. Add 2 Tb of salad dressing to each salad.
  3. If desired you may add all of the salad dressing ingredients in a salad bowl and toss the salad. Add dressing and toss the salad again until well combined.
Notes
The nutritional information of the recipe was calculated using Splenda as the sweetener in the recipe.If you use sugar, the nutrition content per serving would change as follows: 176 calories, 29 grams carbohydrates.The salad counts as 2 carbohydrate choices.
Nutrition Information
Serving size: ⅙ of recipe Calories: 166 Fat: 11 grams Saturated fat: 1 gram Trans fat: 0 grams Carbohydrates: 27 Sodium: 24 mg Fiber: 5 grams Protein: 1 gram Cholesterol: 0 mg

The salad is not only delicious but contains many “super foods” that pack a big nutritional punch! I will discuss three of the ingredients of the salad in this blog, spinach, cranberries and walnuts.

Bright, vibrant spinach leaves are very eye appealing and an excellent source of antioxidants which fight off the ” bad guy” free radicals. Antioxidants protect your body from the damaging effects of oxidation. Oxidation is a natural process that occurs in nature. As oxygen interacts with the cells of any type, an apple slice or the cells lining an internal organ such as your lungs, oxidation occurs. The apple slice becomes brown in color when exposed to oxygen.When these free radicals begin to attack your body, they can eventually injure the cells, damaging the DNA, which creates the sequence for diseases such as cancer to occur.  Fruits and vegetables are an excellent source of antioxidants.

Spinach is also a good source of fiber, Vitamin K, Vitamin A, folate, magnesium, iron, copper, potassium, Vitamin B6 and Vitamin C. When purchasing spinach, choose deep green leaves and stems with no sign of yellowing. The leaves should appear fresh and tender and not be wilted or bruised. Do not wash spinach before storing in your refrigerator since exposure to water encourages spoilage. Place the spinach in a covered glass or plastic container or plastic storage bag. It will keep fresh for about 5 days. Check the expiration date on your spinach when you purchase it in the grocery store and purchase the freshest spinach possible.

I grew spinach in my garden last summer and I picked it almost daily until spinach season was over. It was one of the first vegetables that I harvested out of my garden.

spinach plants grown in my garden last summer

Long before the colonists arrived in America, the American Indians were using cranberries. The Native Americans were using cranberries not only for a food, but also as a dye as well as for medicinal purposes. It was often used as a poultice to heal wounds. I remember learning that the Indians introduced cranberries to the pilgrims in elementary school. The pilgrims served cranberries among other foods at their first Thanksgiving meal.

Cranberries are a good source of Vitamin C, antioxidants and fiber. Cranberries were taken along as a staple on sea voyages for sailors to consume to help prevent scurvy. We have probably all heard that cranberry juice and cranberries can help prevent bladder infections. Cranberries contain proanthocyandins,  also called tannins which prevent bacteria, including the E coli bacteria from adhering to the urinary tract. Cranberries also contain the flavonoid Quercetin which has anti-inflammatory properties. Cranberries are also rich in pectin. This is the reason why they quickly cook up into a sauce. Cranberries are also very low in calories and carbohydrate content in their natural state. My salad recipe contains dried cranberries which are a good source of fiber and nutrition. Dried cranberries are much higher in calorie and carbohydrate content than fresh cranberries so don’t eat them by the handful if you are trying to limit your calorie and carbohydrate intake. Dried cranberries can be added in small amounts to fruit and vegetable salads and are good in snack mix, cookie, quick bread and  muffin recipes.  My recipe above just calls for 1 tablespoon of dried cranberries per salad to keep the calorie and carbohydrate content of the salad lower.

Last but not least, walnuts are an excellent source of fiber, copper, manganese, biotin, Vitamin E, antioxidants as well as omega-3 fatty acid.  Omega-3 fatty acids are very heart healthy and can help prevent incidence of heart attacks and blood clots.  Recent studies indicate that walnuts may also provide a number of neuro protective compounds which can  enhance cognitive and motor function in aging persons. They are also thought to increase reasoning abilities in young adults. Walnuts are a source of heart healthy fat and due to their high fat content, the calorie content is higher per serving. Again, if you are trying to control your calorie intake, don’t eat several handfuls each day. If you are watching your weight, limit walnuts to a two tablespoon serving. Walnuts make a great addition to snack mixes, salads, banana and other quick breads, cookies and muffins.

Autumn Menu is served on my kitchen table in my cozy country kitchen.

Autumn Salad

 

Sweet and Sour Pork Loin Chops Featured in Awesome Autumn Menu

Autumn is my favorite season although it doesn’t last very long up here in Minnesota.  The leaves are turning beautiful shades of red, yellow and orange and there is a chill in the air.

Autumn is a great time of the year to prepare hot foods such as soup, apple crisp or baked apples, muffins and casseroles.  My husband and I love to sip on hot apple cider as we sit outside in our warm sweatshirts on our front porch.  In fact, most of the leaves have fallen from the trees now but there are still a few brilliant colors to admire in our neighborhood.

My husband Jim sipping apple cider on our front porch with our dog

I was listening to my favorite song recently and was singing along when I received an inspired idea for a new way to prepare lean pork loin chops in my crock pot. I grabbed a pen and paper and wrote down the few simple ingredients as they popped into my mind. I prepared the marinate recipe and taste tested it. It was very tasty and a new recipe was created again that day!  This recipe is quick and easy to prepare and great for women or men working outside the home who want a quick main meal to make in their crock pot and enjoy later. It is also great for the person who simply wants to enjoy a healthy main dish without a lot of effort or preparation time!

My husband affectionately refers to me as “Honeydew”. Perhaps this is because I leave him so many “honey do” lists of projects and chores that I would like him to complete around the house! The name Honeydews Kitchen for my blog was inspired by my love for cooking in my country kitchen and my nickname Honeydew.

I was out enjoying the beautiful autumn splendor along Mississippi River in northeastern Iowa two weekends ago.  I walked down closer to the riverfront intending to get a great picture of the scenery and accidentally stepped off a concrete landing and tumbled down spraining my ankle and breaking my heel. Below is a view of the hiking trails at Pike’s Peak State Park. I enjoyed a nice hike and breathtaking views before my unfortunate fall.  I am now in a splint and may need to have a cast put on my foot next week. Since I will be laid up for awhile and winter weather is quickly approaching us in Minnesota, this is a good time for me to take up a hobby such as blogging. I am very excited since this is my very first blog and I want to share my passion of writing and healthy living with my readers. I do have a small non-motorized scooter to rest my right knee on and elevate my foot while I propel myself with my left foot so I can get around quite nicely with this!  It even has handlebars and a brake.  Look out, here I come on my scooter!.

Awesome View at Pike’s Peak State Park, Mc Gregor, IA.

Due to this current situation with my foot, I am definitely planning to prepare quick and easy, yet nutritious meals. The crock pot really comes in handy at a time like this!  I served the following meal recently and it was a hit with my husband!   I am featuring the recipe for the Sweet and Sour Pork Loin Chops today and will include the recipes for the rest of my autumn menu in later blog posts this week.

Autumn Menu

Sweet and Sour Pork Loin Chops
Mashed Sweet Potatoes
Autumn Salad
Fall Fruit Fiesta

SWEET AND SOUR LOIN CHOPS

Sweet and Sour Pork Loin Chops
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • four 4 oz pork loin chops
  • Marinate Recipe:
  • 2 TB Apple Cider Vinegar
  • ½ cup Brown Sugar or 12 packets Stevia or ½ cup Splenda brown sugar substitute
  • 2 TB Soy Sauce, Reduced Sodium version
  • 1 cup of unsweetened Pineapple Juice
Instructions
  1. Combine marinate ingredients in a small bowl and whisk together. Place pork loin chops in your crockpot. Season each chop with a dash of cumin Add marinate, Turn the crockpot on the high setting and cook for 2 ½ to 3 hours.
  2. Recipe Variation: If you would like to bake the recipe instead of using your crock pot, place chops in a baking dish, season and pour the marinate over your chops Cover your baking dish.. Bake at 350 degrees for one hour. You may substitute skinless chicken breasts in place of pork chops.
  3. Cut each breast in half so that it is a three ounce portion. If you want to use a larger portion of chicken or pork, your crock pot cooking time and baking time will be longer.
  4. If you choose or need to restrict sugar or refined carbohydrates in your diet, substitute Stevia or Splenda brown sugar substitute in place of brown sugar. You may also add 1 tsp of maple flavoring extract if desired.
Nutrition Information
Serving size: 1 Chop with 1 TB Marinate Calories: 127 Fat: 3.5 grams Saturated fat: 1 gram Trans fat: 0 grams Carbohydrates: 7 grams Sodium: 60 mg Fiber: 0 mg Protein: 17 grams Cholesterol: 37 mg

 

NOTE: The above recipe counts as 1/2 carb choices.  If you use the Stevia or Splenda brown sugar substitute in place of the brown sugar, the carbohydrate content would be 2 grams per serving and count as a free food using 1 TB marinate with your pork chop .The calorie content per serving would be 101 calories.

 

The above recipe nutritional information for the recipe was calculated using the following link  http://nutritiondata.self.com/facts/recipe

Brown rice can be either substituted for the sweet potatoes in the menu above or you can add brown rice to the menu. I prepare my brown rice in my rice cooker and this is so quick and easy. The marinate for the Sweet and Sour Pork Loin Chops is a very tasty when served on the brown rice and this way, the marinade won’t go to waste.

Brown rice is a whole grain food as well as a good source of fiber, iron and B-vitamins. If you are adjusting brown rice into a carbohydrate controlled meal plan for diabetes, 1/3 cup counts as 1 carbohydrate choice. People with diabetes or others who need to limit sugars and concentrated carbohydrates in their diet may choose to substitute the Stevia or Splenda brown sugar substitute in the recipe for the Sweet and Sour Pork Loin Chops.