Nutrition Class

Thank you so much Bridget for teaching us this class.  You had a lot of great ideas on how to incorporate healthy foods into our diet.
Nutrition Quiz

True or False? (answer key at the bottom of post)
1. Butter and margarine have about the same amount of calories.
2. Popeye was right: Spinach builds strong muscles.
3. Canned or frozen fruits and vegetables contain fewer nutrients than the fresh fruits and vegetables.
4. A cup of white rice and a cup of brown rice both have about 200 calories.
5. A rich, fudgy brownie, before bedtime, is more fattening than the same brownie eaten at lunchtime.
6. An apple has the same amount of fiber as the equivalent amount of apple juice.
7. One cup of cottage cheese is just as good of a source of calcium as a cup of milk.
8. Soy milk is an inferior source of calcium as compared to cow’s milk.
9. Brown eggs have a higher concentration of nutrients compared to white eggs.
10. Flax seed has been shown to lower total cholesterol, LDL cholesterol, and my reduce blood triglycerides, and blood pressure. It also is a source of fiber and aids in digestion.

Recipe's

Oven Roasted Vegetables

2 red potatoes, cut into 1” cubes
1 sweet potato, cut into 1” cubes
20 baby carrots
½ red onion
1 TB olive oil
1 tsp. salt
2 handfuls of green beans
Preheat oven to 400°. Combine prepared vegetables in bowl (leave out the green beans). Pour olive oil over vegetables and stir until all are coated. Stir in salt. Spread the vegetables onto a jelly roll pan (baking sheet with raised sides) in one layer. Bake for 20 minutes. Remove from oven and stir in green beans. Add a little more oil if the vegetables seem to be sticking to the pan, stir and spread the vegetables out again. Bake for 40 more minutes (stirring halfway) or until desired tenderness is reached.

Tomato Feta Quinoa Pilaf
1 TB olive oil
¼ cup finely chopped shallots (about 2)
3 cloves of garlic, minced
1 cup quinoa
1 ½ cups broth – vegetable or chicken
1/4 tsp salt
1/8 tsp cayenne pepper
1 TB fresh parsley
1 tsp chopped fresh thyme
¾ cup grape tomatoes, quartered
1/3 cup feta cheese, crumbled (if Eating Clean use low fat)
1 TB chopped basil
1 TB lemon juice
1. Heat a saucepan over medium-high heat. Add oil to pan and when warm add in the shallots. Cook for two minutes and add garlic. Cook until fragrant, around 30 seconds. Add rinsed quinoa and sauté for two minutes. Add broth, salt and cayenne pepper. Bring to a boil. Cover and allow to simmer for 15 to 18 minutes or until all liquid is absorbed. Remove from heat and allow to sit covered for five minutes.
2. Stir in parsley, thyme, basil, lemon juice, tomatoes and feta. Enjoy! This recipe also works well the next day turned into a cold salad.

Spinach and Fruit Smoothie
1 cup apple juice
4 cups fresh spinach
½ - 1 banana
3 cups frozen fruit and/or fresh fruit
1 TB ground flax
Add apple juice and then spinach to blender. Blend until smooth. Add banana and blend til smooth. Add frozen fruit and blend again until smooth. Add flax and blend to incorporate.  Pour into a glass and enjoy!
When I make this I use 2 different fruit blends from Costco for my 3 cups total of frozen fruit. I use 2 cups of the Kirkland brand berry blend (marionberries, raspberries, and blueberries) and 1 cup of the Wawona brand Spectrum fruit blend.
Nutritional Information (without added flax):
450 calories
~18 g fiber
1 Tbs ground flax adds:
35 calories
~2 g fiber
If you were to split this smoothie in half you would each get about 240 calories and 10 grams of fiber! As well as 1 serving of vegetables and over 2 servings of fruit!

Bulgur Chickpea Salad

1 cup bulgur
2 cups boiling water
1/4 cup olive oil / vegetable oil
1/2 cup fresh lemon juice
salt to taste
ground black pepper to taste
1 cup chopped green onions
1 (15 ounce) can garbanzo beans, drained
1/2 cup chopped fresh parsley
½ peeled, chopped cucumber
1 cup grated carrots
1. In a heatproof bowl, pour boiling water over bulgur. Let stand 1 hour at room temperature.
2. In a small bowl, beat together oil, lemon juice, salt, and pepper. Pour over bulgur; and mix with a fork.
3. Place bulgur in the bottom of a nice glass serving bowl. Layer vegetables and garbanzo beans in this order on top of the bulgur: green onions, garbanzo beans, parsley, cucumber and carrots on top. Cover, and refrigerate. Toss salad before serving.

Answer's to quiz
1. T
2. F
3. F
4. T
5. F
6. F
7. F
8. T
9. F
10. T