Nutritional Boost 

Winter 2023 Recipes!

Savory Beef Stew with Veggies

Savory Beef Stew with Veggies

8 (1 cup servings) | Calories per serving: 300

1.5 lb. beef (Sirloin or Round Roast), cut into 1 inch chunks

1 cup potatoes, cubed

1/2 onion, chopped

4 carrots, chopped

1 can diced tomatoes

1 cup green peas

1 box (32 oz.) low sodium beef broth

1 cup red wine

2 tsp. canola oil

1 cup water

1/4 tsp. black pepper

1 bay leaf

1 tsp. thyme

Cook beef, onions and canola oil until browned.

Add the rest of the ingredients, reduce heat to medium-low and cover/simmer for 1 hour, or until the beef is tender. Enjoy!

Zesty Carrot & Ginger Soup

Zesty Carrot & Ginger Soup

8 (1 Cup Servings)| Calories per serving: 250

2 cups carrots, chopped

1 ½ tsp. ginger, grated

1 clove garlic, chopped

1/2 onion, chopped

1 box (32 oz.) low sodium vegetable broth

2 tsp. olive oil

1 cup water

1/4 tsp. black pepper

Cook garlic, olive oil, and carrots until browned. Add rest of ingredients and let simmer for about 20 minutes.

Let soup cool for a few minutes. Add soup to blender under smooth & creamy. Enjoy!

 

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Information on our Nutritional Boost page is written by Kristen Giullani, RD, LDN, CLC, North Suburban WIC Senior Nutritionist.

Try these easy Recipe Substitutions to make your meals even healthier!

Egg Whites

Egg Whites

… Instead of whole Eggs (2 Whites per Whole Egg)

Low-Fat Cottage Cheese

Low-Fat Cottage Cheese

… Instead of Ricotta Cheese

Cocoa Powder

Cocoa Powder

3 Tbsp. Cocoa Powder + 1 Tbsp. Canola Oil… Instead of 1 ounce of Chocolate

Low Fat Milk

Low Fat Milk

Fat-Free Milk or Soy Milk… Instead of Whole Milk

Applesauce

Applesauce

… Instead of Butter/Oil For Baked Goods

100% Whole Wheat Pasta

100% Whole Wheat Pasta

100% Whole Wheat/Grain Pasta, Bread & Crackers… Instead of White Pasta, Bread & Crackers…

Mashed Cauliflower

Mashed Cauliflower

… Instead of Mashed Potatoes

Low Fat Cream Cheese

Low Fat Cream Cheese

Or Low-fat Ricotta CheeseInstead of Cream Cheese

Evaporated Milk

Evaporated Milk

Low-Fat/Fat-Free Evaporated Milk… Instead of Cream

Brown Rice

Brown Rice

Instead of White Rice

 

Low Fat Sour Cream

Low Fat Sour Cream

… Instead of Mayonnaise

Low Fat Yogurt

Low Fat Yogurt

Low-Fat/Fat-Free Regular OR Greek Yogurts… Instead of Sour Cream

Turkey Bacon

Turkey Bacon

Canadian Bacon OR Turkey Bacon… Instead of Bacon

Ground Turkey

Ground Turkey

… Instead of Ground Beef

Citrus Juices

Citrus Juices

Garlic Powder, and dried/fresh herbs… Instead of Salt

Pureed Fresh Fruit

Pureed Fresh Fruit

Instead of… Maple Syrup

The 7 Major Elements of Nutrition

There are 7 main classes of nutrients that are used by your body and required to perform vital tasks such as breathing, digestion, physical activity, circulation and more. Keep reading to find out what they are, and what they do to help our bodies function properly everyday!

Carbohydrates

These are sugars that provide energy! (1 gram has 4 calories) like white/brown sugar, honey, white grain products and can be more complex such as a whole grain food product which will help sustain your blood sugar levels longer. Carbohydrates are the main source of energy for both your brain and muscles.

 

Fiber

Dietary fiber comes in two forms, soluble which is found in foods like apples and oatmeal, and insoluble which are found in foods like whole wheat and brown rice. Soluble fiber helps to remove harmful cholesterol from our bodies, while insoluble fiber helps regulate blood sugar levels in the body and also helps us with digestion/preventing constipation.

Protein

Our bodies use proteins (both from plant sources such as bean, nuts and tofu & animal sources such as dairy, chicken and fish) mainly to repair and build body tissues. Protein is vital to produce the hormones, enzymes and other chemical components that help our bodies to function properly everyday! It also provides a source of energy to the body as it has 4 calories per gram of protein. Lastly, protein is used also to make up our bones, skin/hair, muscles, and blood in the body so it is necessary for us to have an adequate supply of this nutrient for overall health.

Fats

Fats have many functions in our bodies. They serve as a “back up” source of energy if the body’s main source of fuel (carbohydrates) is not available. They also assist the body with the absorption of some Vitamins such as Vitamins A, D, E, & K so that we can process these nutrients and use them effectively for different roles in the body. Fats also serve to provide our bodies with insulation and help to regulate our temperature (keep us warm)!

There are many types of fats, some which are healthier than others… In general you want to look for foods that have “mono or polyunsaturated” fats like olive oils, canola oils, avocados and nuts and try to limit or avoid “saturated and trans” fats like full fat dairy products, red meat, margarine and bacon.

Water

Water is essential for many of our bodily functions to work properly! Like fats, it helps to regulate our body temperature, and also protects our organs and tissues. Water also keeps our eyes, nose and mouth tissues moisturized and helps to provide lubrication for our joints. Other important functions of water include helping to carry both oxygen and nutrients to our cells, helping to digest certain Vitamins such as the B Vitamins and Vitamin C and very importantly to aid in removing waste from our bodies through urine and stool.

Vitamins & Minerals

These nutrients are essential for your body to be able to develop and function properly. Some even interact together to enhance certain functions such as Vitamin C helping the body to absorb iron from plants more effectively. For example if you had a plant based source of iron for breakfast such as a fortified cereal, having a piece of fruit with the cereal will help you absorb more of the iron due to the Vitamin C that fruit contains. Vitamins and Minerals also function to promote heart and blood health such as B Vitamins, and Vitamins C & K, prevent anemia in the blood from Iron sources, build bones and teeth with Calcium, and Vitamins D & K, support immunity with Vitamins C & E, skin health with Vitamins A, C and Zinc, support vision with Vitamin A, energy production with the B Vitamins and lastly to support fertility and reproductive health with Zinc.