|
Recipe: Baked Ziti with Zucchini, Chickpeas and Olives
Ingredients
8 oz. ziti, rigatoni, or penne pasta
1/2 lb. zucchini, coarsely chopped (2 cups)
1 1/2 cups cooked chickpeas, or
1 15-oz. can chickpeas, rinsed and drained
1 14.5-oz. can diced tomatoes with basil, garlic, and oregano, juices included
1 cup tomato purée
1/4 cup chopped kalamata olives, divided
1 Tbs. olive oil
1 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
2 Tbs. Italian-seasoned breadcrumbs
Directions
1. Preheat oven to 350°F. Coat 11- x 7-inch baking dish with cooking spray. Set aside.
2. Cook ziti according to package directions for al dente in large pot of boiling salted water. Drain, rinse under cold water, and drain again. Return ziti to pot, and set aside.
3. Meanwhile, combine zucchini, chickpeas, tomatoes and juices, tomato purée, 2 Tbs. olives, oil, tomato paste, and garlic in large saucepan. Bring to a boil. Reduce heat to medium-low, and simmer 5 minutes, or until sauce begins to thicken, stirring occasionally. Stir zucchini mixture into ziti, and season with salt and pepper, if desired.
4. Transfer ziti mixture to prepared baking dish. Sprinkle with breadcrumbs and remaining 2 Tbs. olives. Bake 20 to 25 minutes, or until pasta is heated through and breadcrumbs are golden brown.
Nutritional Information per 1-cup serving:
Calories 299, Protein 11g , Total Fat 5g , Saturated Fat 1g , Carbs 53g , Cholesterol 0mg , Sodium 742mg , Fiber 6g , Sugar 11g
Source
|
|
Be Nice...
Share SNaC Bytes
| 
|
|
|
Hello !
Have you ever tried products made with Quorn? Several readers and clients have asked about this. Quorn is a meat alternative that is high in protein and fiber. It's made from mycoprotein, a member of the fungi family and products are often shaped into chicken-like patties, nuggets or cutlets.
This food product is growing in popularity; however, a certain percentage of people who consume Quorn experience allergic reactions including nausea, vomiting and diarrhea, as well as more serious, life-threatening anaphylactic reactions, such as difficulty breathing and hives. Some Quorn consumers have required emergency medical attention or hospitalization.
For several years, the Center for Science in the Public Interest urged the Food and Drug Administration to take Quorn off the market, or at the very least, require prominent warning labels indicating that the product causes these reactions in some people. If you have eaten Quorn and experienced an adverse reaction, check out this website for information on reporting your case.
Have a healthy week!
-Debra
|
|
Cookies for Breakfast?
|
 When you think of breakfast foods, what comes to mind? Eggs, oatmeal, toast and cereal are often popular choices, but what about cookies and other sweets? Well, that's what a new report from Environmental Working Group (EWG), a non-profit that "uses power of public information to protect public health and the environment" is claiming. They say that most children who eat cereal are eating cookies for breakfast. Well, maybe not cookies per se, but cereals with enough sugar in them to be counted as a dessert.
The EWG reviewed 84 popular cereal brands and found that many of these cereals contain excessive amounts of sugar. Here is list of the worst offenders. As a reference, keep in mind that a Twinkie has 18 grams of sugar and three Chips Ahoy! Cookies contain 11 grams of sugar. These are all 1 cup servings: - Post Golden Crisp contains 22g of sugar
- Kellogg's Honey Smacks contains 20 g of sugar
- Kellogg's Froot Loops Marshmallow contains 16g of sugar
- Quaker Oats Cap'n Crunch Original contains 16g of sugar
- Kellogg's Smorz contains 13g of sugar
- Kellogg's Apple Jacks contains 12g of sugar
- Cap'n Crunch's Crunch Berries contains 16g of sugar
- Froot Loops Original contains 12g of sugar
While cereal is fast and simple, eating these cereals with their low fiber and high sugar content will merely provide a crash and burn almost immediately after eating. Sugar is a simple carbohydrate that the body can digest (and store as fat) very quickly.
Here is a list of EGW best cereals:
*Ambrosial Granola
*Go Raw
*Grandy Oats
*Kaia Foods
*Laughing Giraffe
*Lydia's Organic
*Nature's Path Organics
My favorites... Barbara's brand Puffins and Shredded Spoonfuls and Trader Joes'Joe's-O's. They are moderate in sugar and high in fiber. Plus. kids eat them!
Bottom Line: Instead of starting your kids' day with dessert, start with a real breakfast that will provide more than just empty calories. Try one of the hearty cereals listed above (watch the serving size) or peanut butter or an egg on a whole wheat English muffin. These foods are sure to keep you and your children feeling fuller longer and provide a lot more nutrients, vitamins and minerals. A good rule of thumb is cereal with at least 3 grams of fiber per serving and fewer than 5 grams of sugar per serving.
Source: Check out the report at: EWG
|
|
Too Much Sitting and Too Much Salt- A Recipe for Forgetfulness
| |
 Being inactive and eating too much sodium may actually promote cognitive decline, according to researchers at Ryerson University. They followed 1,262 healthy men and women (ages 64-87) for three years. At the start of the study, all participants had their diets, activity level and cognitive ability assessed; these analyses were repeated annually for the duration of the study. At the end of three years the researchers found that those with the highest sodium intake and most sedentary lifestyles were most likely to show cognitive decline. Interestingly, those who were sedentary and had the lowest sodium intake showed no cognitive decline.
In this study, a high-sodium diet was defined by an intake of 3,090 mg of sodium per day which is more than double the USDA recommendation of 1500mg of sodium per day for this population of older adults. Interestingly it was still lower than the 3400 mg of sodium the average American consumes every day, mostly from processed foods.
Bottom Line: We've long known the positive effects of a diet low in sodium; low blood pressure being the most well-known. Now there is more evidence that eating a diet that is less processed and therefore less likely to be high in sodium is best. Use a phone app like LoseIt!, or another online resource to track your dietary intake and see where you stand with your sodium intake. And of course, keep moving!
Source: Sodium intake and physical activity impact cognitive maintenance in older adults: the NuAge Study. Neurobiology of Aging, 2011; DOI: 10.1016/j.neurobiolaging.2011.07.004
|
|
| 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. |
|
|
|
|
