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Recipe: Turkey and Cranberry Stew
Ingredients
2 teaspoons canola oil
1 medium onion, chopped
1 large carrot, cut into bite-size pieces
1 rib celery, cut into thin slices
1 parsnip, peeled and cut into bite-size pieces (optional)
1 medium sweet potato or yam, peeled and cut in half, then into bite-size pieces
1 bay leaf
1 teaspoon dried thyme
2 cups non-fat, reduced-sodium turkey or chicken stock, divided
1 sweet, juicy apple, peeled, cored and cut into bite-size pieces
1 cup frozen (and defrosted) cranberries or canned whole cranberries, rinsed and drained
3 cups diced cooked turkey
Directions
Salt and freshly ground black pepper, to taste*
In a deep pan or skillet, heat the oil over MEDIUM-HIGH heat.
Sauté the onion until it softens, about 4 minutes. Add the carrot, celery, parsnip (if using) and sweet potato.
Lower heat to MEDIUM and, stirring frequently, sauté until the vegetables become lightly browned. Add the bay leaf, thyme and 1 cup of stock.
Lower heat to a simmer and cook until the vegetables are almost tender, about 10 minutes or less.
Stir in the apple and cranberries, if using the frozen kind. If the mixture seems dry, add enough additional stock to cook the fruit.
Gently simmer until the apple has softened and the cranberries are tender, about 5 minutes. If using canned cranberries, add them after the apple has softened, along with the turkey.
Heat through for a few more minutes, until the turkey is hot. Season to taste with salt and pepper.
Serve as is or over cooked brown rice or whole-grain pasta, if desired.
Nutritional Information
Calories: 207 Carbohydrates: 18g Total Fat: 5.2g Cholesterol: 53mg Saturated Fat: 1.3g Dietary Fiber: 4g % of Calories from Fat: 23% Sodium*: 231mg Protein: 22g
Makes 6 servings.
*information does not include salt and pepper to taste.
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Hello !
I hope you had a great day with friends and family yesterday. Thanksgiving is of course when we give thanks, but did you know it was recently named "Family Health History Day" by the US Surgeon General?
Knowing your family history and genetic risk factors is an important step in preventing illness and disability. If you haven't already, check out this My Family Health Portrait
tool. It is a one-stop reference for storing family health information, and it's free.
Wishing you a happy and healthy holiday to you and yours.
-Debra
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Feed Your Teen Fiber
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 Teens are notorious for eating poorly. From pizza to milkshakes, junior and high schoolers traditionally make poor dietary choices that are often high in fat. However, new research from Michigan State University shows that a diet high in fiber -- but not necessarily one low in saturated fat or cholesterol -- is tied to a lower risk of heart disease and type-2 diabetes in teenagers.
Researchers reviewed data collected as part of the National Health and Nutrition Examination Survey done from 1999-2002. They analyzed the diets of more than 2,100 boys and girls ages 12 to 19, looking at whether the teens had three or more conditions that make up metabolic syndrome-- a collection of risk factors including high blood pressure and a large waistline. When the researchers tabulated fiber intake, they found that there were three times more teens with metabolic syndrome in the lowest fiber intake group compared to the highest fiber intake group. This means that as fiber intake increases, the risk for metabolic syndrome decreases. Surprisingly, there was no significant difference in whether a teen had metabolic syndrome based on saturated fat or cholesterol intake.
These data are important because the health choices a teen makes can stay with her for her entire life. Due to low intakes of fruits, vegetables, whole grains and beans, the total dietary fiber intake in teens is about 13 grams per day, well below the recommendation of 26 grams and 38 grams for female and male adolescents, respectively. With the high availability of processed foods today, it is possible for teens to eat a diet that is low in saturated fat and cholesterol but is also far too low in fiber and nutrient-rich, plant-based foods. Recent national data indicates up to 30 percent of teens' dietary intake comes from beverages and sugar-rich snacks -no fiber there for sure.
Bottom Line: The results of this study do not mean that limiting saturated fat and cholesterol intake is not important! Helping your teen choose high-fiber foods such as whole grains, fruits and vegetables will not only help her develop healthful habits but these high-fiber, nutrient-dense foods are also packed with heart healthy vitamins, minerals and phytochemicals that can positively affect her health.
Source: Dietary Fiber and Nutrient Density Are Inversely Associated with the Metabolic Syndrome in US Adolescents. Journal of the American Dietetic Association, 2011; 111 (11): 1688 DOI: 10.1016/j.jada.2011.08.008
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Mo' Money, Mo' Fast Food
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It's a popular theory that low-income families (which, according to the US Department of Education means an income of $33,525 per year for a family of four) eat more fast food. Fast food is quick, tasty and very often, cheap. However, new research is poking holes in this theory; a national study of dining out and income shows that fast-food dining becomes more common as earnings increase from low to middle incomes (according to the US Census Bureau, the average income in 2009 was $49,777). So although there is a correlation between obesity and low income, it cannot all be blamed on McDonalds and Burger King.
Researchers at UC Davis Center for Healthcare Policy and Research used data from the 1994 to 1996 Continuing Survey of Food Intakes by Individuals and the accompanying Diet and Health Knowledge Survey, which is the most recent information available on this topic, to compare income to dining habits. The nationally representative sample of nearly 5,000 people in the U.S. included data about food consumption patterns (including restaurant visits) over two nonconsecutive days, which was compared with demographic variables such as household income, race, gender, age and education.
The researchers found that eating at full-service restaurants, which involve a range of food choices and sit-down service, followed an expected pattern: as income rose, visits increased. What was surprising was that as income rose from low to middle, fast-food dining also rose. The correlation stopped at an income level of $60,000 as those who make that much money visit fast-food restaurants less frequently.
Bottom Line: Hitting the grocery store (or farmers' market) once each week can take fewer minutes, and be easier on your wallet, than regular trips through the drive through.
Source: Are Meals at Full-Service and Fast-Food Restaurants 'Normal' or 'Inferior'? Population Health Management, 2011
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| About Sensible Nutrition |
How is YOUR metabolism?
Ever wonder if your metabolism is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment. About Sensible Nutrition Sensible Nutrition is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com. SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals! Gift Certificates are available! Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations. Contact us at www.sensiblenutrition.com or 781-741-5483. |
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