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Tag Archive | "fiber"

July is national blueberry month


July is almost over, but it’s not too late to enjoy some fat, juicy, delicious blueberries for national blueberry month! Did you know that over 18,000 acres of blueberries are grown in Michigan, the largest blueberry-producing state in the U.S.? Michigan grows more than 20 varieties. They are a favorite at farmer’s markets, and in regular grocery stores, too.

Blueberries are considered a super food. They are the fruit that is highest in antioxidants, and are an excellent source of Vitamin C and fiber. They are also a good source of Vitamin A and iron.

Eat fresh blueberries within a week after purchasing. Store berries in the refrigerator in a covered container. Do not wash until ready to eat. For long-term storage, place completely dry berries on a cookie sheet in the freezer. Once frozen, transfer to a plastic freezer bag or container.
Below is a recipe for those watching their sugars and carbs. You can have your blueberry cheesecake and eat it too!

Blueberry cheesecake for carb counters

From the U.S. highbush blueberry council

Ingredients

2 tablespoons dry breadcrumbs*

3 packages (8 ounces each) cream cheese

2 eggs

2 tablespoons milk

2⁄3 cup granulated non-nutritive sweetener

1 tablespoon vanilla extract

Sour Cream Topping, recipe follows

Blueberry Sauce (recipe follows)

Instructions

Preheat oven to 375°F

Spray bottom and side of a 9-inch pie plate with vegetable cooking spray

Sprinkle with breadcrumbs and tilt to cover evenly

In a large bowl, with an electric mixer, beat cream cheese, eggs, milk, granulated sweetener and vanilla until smooth

Carefully pour into crumb-coated pie plate

Smooth top

Bake until set in the center, 18 to 20 minutes

Cool 10 minutes

When pie is set, spread the Sour Cream Topping over the top

Bake 7 minutes longer

Cool to room temperature on a wire rack

Chill until cold

Serve with Blueberry Sauce

Sour Cream Topping

In a small bowl, stir 1 cup sour cream, ¼ cup granulated non-nutritive sweetener and ½ teaspoon vanilla extract

Blueberry Sauce

In a medium-size saucepan, over medium heat, stir 2 cups fresh or frozen blueberries with 2 tablespoons granulated non-nutritive sweetener and 1 tablespoon each lemon juice and water until berries are soft, about 5 minutes

Chill

Quick notes

Per portion (including 1-½ tablespoons blueberry sauce): 413 calories; 13 g carbohydrate; 36 g total fat (22 g saturated fat); 1 g fiber

* Note: Breadcrumbs are optional If made without breadcrumbs, subtract 1 gram carbohydrate per portion

Number of servings (yield): 8

Posted in Bloomin' Summer, RecipesComments Off

Cook and bake your way to healthier eating this season


(ARA) – The arrival of the cooler weather means different things to many different people – football season, the vibrant colors of the changing leaves, hot chocolate, snuggly sweaters and a vast array of festive flavors that reinvigorate cooking and baking routines.
Surprisingly, these seasonal comfort foods don’t have to wreak havoc on your waistline. Many of this season’s hottest flavors are naturally low in calories, and even offer essential vitamins, minerals and fiber to help you take small steps towards healthier eating while enjoying the foods you love.
“Many Americans face the challenges of eating healthy all year, but maintaining motivation during the winter months is particularly hard,” says Hope Warshaw, registered dietitian and author of “Diabetes Meal Planning Made Easy,” published by the American Diabetes Association. “My clients are always asking about simple ways to stay on track. I recommend making small changes to existing routines – such as cooking and baking with a fiber-enhanced product like SPLENDA No Calorie Sweetener Granulated with Fiber -  as an easy way to watch your daily fiber intake add up, gram-by-gram.”
Warshaw also recommends taking smart shortcuts, wherever possible, and incorporating high-nutrient ingredients into your favorite seasonal dishes. With the right knowledge, cooking and baking with a little boost of fiber has never been easier.
Pumpkin
As the ‘star’ in many holiday baked goods such as pies, muffins, breads and more, pumpkin is definitely one of the season’s most delicious and nutritious flavors. Give your favorite pumpkin recipe a fiber boost by ditching the sugar and baking with SPLENDA with Fiber, Granulated, a no-calorie sweetener for foods and beverages with three grams of fiber per tablespoon. “With this product, you get a two-for-one bonus—more fiber with less added sugars,” says Warshaw.
Beans
Nothing signals the arrival of sweater-season like a bowl of chili that warms you from the inside out. Give your chili a fiber makeover by opting for kidney and black beans and tossing in some fiber-rich Swiss chard. Cut calories by skipping the meat or using lean turkey and give your dish an added twist by adding butternut squash and lightly garnishing with pine nuts. The end result: a dish that will keep you full and satisfied all day.
Apples
“An apple a day keeps the doctor away.” This saying has never rung more true – the apple and its skin are among nature’s fruits that are highest in fiber. Skip the season’s candy apples that line grocery store shelves and go for some homemade baked apples instead. Cut down on added sugars by baking your cored apples in a blend of cinnamon, nutmeg, raisins and all-natural apple juice. Who said satisfying your sweet tooth couldn’t be healthy?
Cranberries
Great as a salad-topper, in trail and snack mixes, or simply enjoyed on their own, dried fruits can be sweet and natural treats with health benefits. Rich in antioxidants, dried cranberries are a great source of vitamins and fiber. Pair the festive cranberry with the fiber-rich almond for a simple snack that will double as brain food and help you stay full and focused in between meals.
Sweet potatoes
A classic in seasonal casseroles, pies and soups, sweet potatoes are on the top of the list when it comes to great-tasting and versatile fiber-rich vegetables. Slice up and drizzle with olive oil and kosher salt to serve mouthwatering, homemade French fries, or bake in a low-fat casserole to enjoy an easy and delicious treat with some serious health benefits.

Posted in HealthComments Off


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