Dietitian Contact

Lisa Eierman
715-232-3599
Price Commons 160

Roasted Asparagus Recipe

asparagus

 8 servings
 Serving Size: 6 spears 
Asparagus, a member of the lily family, is a great source of folate, iron and potassium. It also is high in vitamins A and C.

Ingredients:
1 pound thin asparagus spears
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/4 to 1 teaspoon freshly ground pepper, or to taste


Directions:
1. Preheat oven to 425F 
2. Clean and trim asparagus. Peel the ends if the spears are thick.
3. Drizzle a roasting pan with the olive oil and lay the asparagus evenly in the pan. Turn to coast with the oil. Season with salt and pepper.
4. 
Roast the asparagus for approximately 20 minutes, or until the stalks are tender yet crisp. Remove from the pan and transfer to a serving dish

 

Anna's Salmon Cakes Recipe

salmon 

2 servings
Serving Size: 2 patties 

Ingredients:
1 7.5-ounce can salmon, skin removed
¼ cup plain, dry bread crumbs
½ cup finely chopped red onion
2 tablespoons chopped fresh dill, or 1 teaspoon dried
1 egg, lightly beaten
1 tablespoon reduced-fat mayonnaise
2 teaspoons horseradish
Vegetable oil cooking spray
Directions:
1.Mix all the ingredients except the cooking spray in a medium-size bowl.
2.Form into 4 equal-size patties.
3.Coat a medium nonstick pan with the cooking spray; heat over medium heat.
4.Cook the salmon cakes on both sides until golden brown.

Chili sauce may be used instead of horseradish. This is an easy and inexpensive way to reel
in omega-3s, fish fat with anti-inflammatory properties that also may help fight heart disease. 
Recipes from www.eatright.org/recipes 

 

 


 

Monthly Feature - April 2016


Healthy Fats to Add to Your Meals

 

Did you know that some fats are actually healthy choices? Monounsaturated and polyunsaturated fats are “healthy” fats, while saturated and trans fats are considered “unhealthy”. 
The American Heart Association recommends that you eat foods with healthy fats instead of foods that contain unhealthy fats.  Unhealthy
fats are usually solid at room temperature and include saturated fats like butter and lard, and foods with trans fats in them such as
shortening, commercial baked goods, and some fried foods. Trans fats are created when a fat is hydrogenated to create a more solid fat.
Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL).   Food manufacturers are working to eliminate trans fats in
foods, but be sure to read Nutrition Facts labels to eliminate trans fats in the foods you buy.
Also, check the Nutrition Facts for saturated fats.  With the elimination of trans fats in foods, some food products may become higher
in saturated fat.  Saturated fats can raise blood cholesterol levels.  Try to keep the amount of saturated fat to 10% or less of your
daily calories.  Meats and full-fat dairy foods are sources of saturated fat in the diet.   Choose protein foods like fish, lean poultry
and vegetarian proteins like tofu, beans, nuts and seeds which are lower in saturated fats.  And choose low-fat or non-fat dairy products
like low-fat cheese, yogurt and skim milk.
Healthy fats can help raise good cholesterol (HDL) levels in your blood.  People whose diets are rich in healthy fats have lower rates of
heart disease and diabetes.  Healthy fats are usually liquid at room temperature.
Monounsaturated fats are found in olive and canola oils and avocados, peanut butter, and many nuts and seeds.  Polyunsaturated fats are
found in fish, walnuts, soybean and safflower oils and tofu.
To increase the healthy fats that you eat, choose oil more often for cooking rather than using butter or shortening.  When you have a salad,
choose olive oil (and vinegar) for salad dressing and add olives and sunflower seeds as toppings. Add a handful of nuts as a snack or choose
a trail mix with nuts and dried fruits.  For lunch - add a slice of avocado to a veggie sandwich or have the old standby – a peanut butter
and jelly sandwich.
Choosing more fish in your diet is another way to add healthy fats.  Fish, including tuna, salmon, trout, sardines and mackerel are rich in
omega-3 fatty acids.  Omega-3 fatty acids are heart healthy oils that we need to take in in our diets because our bodies don’t make them.
The American Heart Association and the Dietary Guidelines 2015 recommend that we eat 2 servings of fish each week.  A serving is considered
3.5 ounces of cooked fish or ¾ cup of flaked fish.
Keep in mind that all types of fat, whether healthy or unhealthy contain 9 calories per gram of weight.  So watch your portion sizes – have
just a handful of nuts as a snack and use one tablespoon of olive oil on a salad to keep your calories in line.  And aim for keeping healthy
fats to no more than 35% of your total daily calories!