Winter 2023 Recipes!
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
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!
Try these easy Recipe Substitutions to make your meals even healthier!
… Instead of whole Eggs (2 Whites per Whole Egg)
Low-Fat Cottage Cheese
… Instead of Ricotta Cheese
3 Tbsp. Cocoa Powder + 1 Tbsp. Canola Oil… Instead of 1 ounce of Chocolate
Low Fat Milk
Fat-Free Milk or Soy Milk… Instead of Whole Milk
… Instead of Butter/Oil For Baked Goods
100% Whole Wheat Pasta
100% Whole Wheat/Grain Pasta, Bread & Crackers… Instead of White Pasta, Bread & Crackers…
… Instead of Mashed Potatoes
Low Fat Cream Cheese
Or Low-fat Ricotta Cheese… Instead of Cream Cheese
Low-Fat/Fat-Free Evaporated Milk… Instead of Cream
… Instead of White Rice
Low Fat Sour Cream
… Instead of Mayonnaise
Low Fat Yogurt
Low-Fat/Fat-Free Regular OR Greek Yogurts… Instead of Sour Cream
Canadian Bacon OR Turkey Bacon… Instead of Bacon
… Instead of Ground Beef
Garlic Powder, and dried/fresh herbs… Instead of Salt
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!
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.
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.
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 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.