Tag: healthy eating

Sauteed Baby Spinach & Garlic Recipe

August 27, 2025

Sauteed Baby Spinach & Garlic Recipe

INGREDIENTS

  • 10 -12ounces Baby Spinach well cleaned and dried
  • 4 -5 garlic cloves sliced thin
  • 1 -2 tablespoons olive oil
  • kosher salt
  • fresh grated nutmeg (optional)

DIRECTIONS

  • Heat oil In a large lidded sauce pan over a medium heat.
  • Add garlic and toss or stir until it just starts to turn color.
  • Remove from heat and immediately add spinach.
  • Toss with a set of tongs to coat the spinach with oil/garlic.
  • Salt to taste. Some prefer it with just a bit of fresh grated nutmeg.
  • Cover and let sit for a couple minutes. Toss again and serve.
  • It should be slightly warm to retain its crunch.

Recipe Source: Food.com

Benefits of Portobello Mushrooms: Nutrition & Preparation

April 28, 2025
Portobello Mushrooms

Portobello Mushrooms

What Are Portobello Mushrooms?

Portobello mushrooms, are large, fully grown cremini or baby bella mushrooms. They have a brown or beige cap that averages about 6 inches in diameter. Flavor and consistency is earthy, meaty and somewhat nutty. Portobello mushrooms are commonly served grilled, broiled, stuffed, and as a meat substitute in sandwiches and burgers. Mushrooms are in the fungi family.

Portobello Mushroom Nutrition

Portobello mushrooms are low in calories and contain no fat. Their Glycemic Index falls between 10 to 15. They are a very good source of B Vitamins, Phosphorus, Selenium, Copper and Potassium. They also contain polysaccharides, polyphenols, and carotenoids, which may have anti-inflammatory, antioxidant, and anticancer properties.

How To Prepare Portobello Mushrooms

  • Grilled
  • Marinated in herbs and vinegar and then grill or sauté.
  • Sliced into strips and then stir fried or saute.
  • Stuffed
  • Roasted
  • Added to chile
  • Baked
  • Gravy
  • Pizza

Healthy Pasta Dish with Swiss Chard and Tomatoes

April 15, 2025

Pasta With Swiss Chard Recipe

INGREDIENTS

  • 8 ounces Penne, Rotelle, Rigatoni, or Gomiti (elbows) cooked and drained
  • 1/4 cup pasta cooking water
  • 1 tablespoons olive oil
  • 1/2 chopped onion
  • 1 clove garlic, finely chopped or thinly sliced
  • 1 pound Swiss chard, washed, stems removed and coarsely chopped
  • 1/2 cup red or white wine or chicken stock
  • 1 cup crushed red tomatoes
  • 1 tablespoon toasted pine nuts (optional)
  • Salt and pepper
  • 1 teaspoon red pepper flakes

INSTRUCTIONS

  • In a large skillet heat the oil and stir in the onion.
  • Cook for 2 minutes and stir in the garlic.
  • Add the chopped Swiss chard and toss to coat.
  • Pour in the wine or stock and stir to coat.
  • When the chard begins to wilt, stir in the tomatoes, red pepper flakes and pine nuts.
  • Bring to a simmer and stir in the reserved pasta cooking water.
  • Remember: Do Not over cook the chard. It is ready to serve just after it has wilted.
  • Add the cooked pasta and toss to coat. Serve immediately.

Yield: 2 Servings

Recipe Source: FoodNetwork.com

Why Green Beans are Essential for a Healthy Diet

March 3, 2025
Steamed Green Beans In A Red Bowl

Steamed Green Beans

What Are Green Beans?

Technically green beans are classified as a fruit. They fit the scientific definition of a fruit since they are pods containing seeds. But as far as the dinner table goes, we use them as a vegetable side dish for lunch or dinner. Preparation includes steaming, sautéing, eating raw or cooking in water.

The Health Benefits of Green Beans

  • They contain folate and potassium, nutrients that promote heart health.
  • They contain soluble fiber that helps to lower LDL cholesterol.
  • They contain Vitamin K, an important nutrient for healthy bones.
  • They contain Vitamin C, Vitamin K, Folate, Iron and Potassium.
  • They help to control hunger due to the high soluble fiber content.
  • They are low glycemic with a glycemic index of 30.
  • They are low in calories. One cup contains 31 calories.
  • The Vitamin K content helps to improve bone health.