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E A T U R E
W I N T E R 2 0 1 3
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H E A L T H Y
C O M M U N I T Y
A
re you tired of meal re-runs? You know what they are: e
quick and easy-to-prepare meal that everyone will eat—even
though you’re all really tired of the “same old, same old.”
“You might try a few ideas to help turn those meal ‘reruns’ into real winners that your
family will love,” Kim Chism, RD, LD, with DCH Regional Medical Center,
said. “It doesn’t hurt that some of these food ideas really lend themselves to
nourishing and wholesome updates, without the extra burden on the wallet.”
YOU MIGHT TRY:
Bagged or canned roasted nuts.
If you have nuts le over from your
holiday baking or received them as a gi , try adding some nuts to yogurts
and fruits, along with cinnamon or another spice for a sweet, savory crunch.
e nuts also are a heart-healthy protein and fat source.
Whole-grain pasta.
“You can remake your favorite pasta dishes by using whole-
grain pasta,” Chism suggested. “A wide variety of whole-grain noodles are available in
grocery stores.”
Many varieties of pasta are made with ours using whole grains, such as buckwheat,
brown rice, corn and spelt. “ ese pastas can be used to make heart-healthy, ber-rich
pasta dishes with distinctive avors and nutrients,” Chism said. “If you’re a wellness-
minded pasta ‘junkie,’ these pastas may be just the answer.”
For a start, consider spelt or brown rice pasta. Spelt is a close relative of wheat but
yields noodles with a deeper avor. It combines well with olives, feta cheese and toma-
toes for a Mediterranean-inspired dish. is niacin-rich ancient grain can help with
heart health by lowering total and LDL (bad) cholesterol.
Brown rice pasta is made from ground whole brown rice. It’s lighter in color
than many whole-wheat varieties, mild in flavor and has a smooth, firm texture. It
generally can be found in the gluten-free section of grocery stores or health food
stores.
Herb paste.
If you don’t use all of your fresh herbs in a timely manner, you might try
the more economical herb pastes. “Herb pastes are usually located in the refrigerator
case of the produce section in a tube, and they come in a variety of selections, includ-
ing basil, lemongrass, cilantro, oregano and dill,” Chism said. “A little goes a long way,
and the shelf life is great compared to packaged herbs.”
Canned baked beans, pork and beans, or other beans.
“Baked beans now come
in a variety of avors,” Chism said. “ ey are hearty, inexpensive, and a great source
of ber, protein and antioxidants. ese beans have been a family staple for years, and
most of us probably have some cans in our pantry right now.”
Chism suggests trying the following recipes the next time you come across canned
beans in your pantry:
EASY BEAN QUESADILLAS
On one half of a tortilla or atbread, place the following mixture, heated and slightly
mashed: a few tablespoons of canned black beans or baked beans (rinsed and drained),
a dash of cumin, a drizzle of olive oil, low-sodium soy sauce to taste, and yellow
mustard. Once heated through, sprinkle low-fat mozzarella or your favorite cheese
and fold over the tortilla or atbread. Heat thoroughly, turning once, until bread is
browned. Enjoy as a snack or meal with salsa and a fresh salad.
SOLUTIONS
FOR MEAL
AND
SNACK RERUNS
PORK AND BEAN SALAD
-ounce can pork and
beans, drained
½
cup chopped tomato
½
cup chopped celery
¼
cup chopped green pepper
tablespoons mayonnaise
tablespoons chopped onion
Combine all ingredients in a small bowl. Cover and refrigerate for two hours. Refrig-
erate le overs.
FRESH OR FROZEN FRUIT
Spread light cream cheese over a our tortilla, and top it with fresh or frozen (thawed)
fruit, roll up, and slice.
FROZEN GRAPE DESSERT
Wash and dry thoroughly one pound of seedless black grapes. (Concord grapes work
great, and you might want to try other grapes, too.) Remove the grapes from cluster,
and place in a resealable freezer bag. Freeze overnight. Process the grapes until the
mixture begins to resemble smooth ice cream. Scrape down mixture as needed while
processing. When texture is right, scoop fruit into serving bowls and garnish with
your choice of toppings, such as fresh grapes, toasted pecans or light whipped topping.
SHARE YOUR SUCCESS!
“We’d like to know how these tips for planning di erent
family meals and snacks worked for you,” Chism said. “Feel free to contact us in Clini-
cal Nutrition at the Regional Medical Center with your comments, ideas or
suggestions.”
You can send an email to
ClinicalNutrition@dchsystem.com
or call
-
-
to share your ideas and success stories
.
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