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Recipe: Baked Spinach and Pea Risotto
Serves 4
Ingredients
2 tablespoons unsalted butter
1 shallot, chopped
black pepper
1/2 cup dry white wine
3 cups low-sodium vegetable or chicken broth
1 cup Arborio rice
1 cup frozen peas
4 ounces flat-leaf spinach, roughly chopped (about 2 cups)
1/4 cup grated Parmesan (1 ounce), plus more for serving
Directions
Heat oven to 425° F. Heat the butter in a medium Dutch oven or ovenproof pot over medium-high heat. Add the shallot, and ¼ teaspoon pepper and cook, stirring often, until soft, 3 to 5 minutes. Add the wine and cook, stirring, until almost evaporated, 2 to 3 minutes. Add the broth and rice and bring to a boil.
Cover the pot and transfer to the oven. Cook until the rice is tender and creamy, 20 to 25 minutes.
Add the peas, spinach, Parmesan and ¼ teaspoon pepper to the pot and stir to combine. If the risotto is too thick, stir in up to ¼ cup hot water. Sprinkle with additional Parmesan before serving.
Nutrition Information:
Calories 309, Fat 8g, Sat Fat 5g, Cholesterol 20mg, Sodium 774mg, Protein 10g, Carbohydrate 48g, Sugar 4g, Fiber 5g
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Be Nice...
Share SNaC Bytes
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Hello !
Did you know that on an average day, Americans age 15 and older:
- Spend 67 minutes eating and drinking as a "primary" or main activity
- Spend 23.5 minutes eating and 63 minutes drinking beverages (except plain water) while doing something such as watching television, driving, or working?
These interesting facts are from a recent USDA report titled How Much Time Do Americans Spend on Food? This report uses data from the 2006-08 ERS Eating & Health Module of the American Time Use Survey to present an overview of Americans' eating and other food-related time use patterns. Areas covered include grocery shopping and meal preparation, as well as children's use patterns in relation to school meals. It's pretty interesting; check it out.
Have a healthy week!
-Debra
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Stretch it Out
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 If you have lower back pain, you are not alone. Sixty to ninety percent of American adults suffer from back pain at some point in their lives. While stretching is proven to relieve symptoms of low back pain, new research indicates that yoga can provide similar benefits.
In this study 228 adults, with moderate back pain, in six cities in western Washington state were randomly assigned to three different groups. One group took 12 weekly, 75-minute classes of yoga, while the second group took 12 weekly, 75-minutes classes that consisted of stretching exercises. The third group was given a comprehensive self-care book called The Back Pain Helpbook. The class participants received instructional videos and were encouraged to practice at home for 20 minutes a day between their weekly classes.
The participants had their back-related function and pain symptoms assessed by an impartial technician at six weeks, twelve weeks and six months. The participants in the yoga and stretching classes were linked to better back-related function and diminished symptoms from chronic low back pain compared to the group that received the self-care book.
Both the yoga and stretching classes emphasized the torso and legs. The type of yoga used in the trial, called viniyoga, adapts the principles of yoga for each individual and physical condition, with modifications for people with physical limitations. The yoga classes also used breathing exercises, with a deep relaxation at the end. The stretching classes used 15 different stretching exercises, including stretches of the hamstrings and hip flexors and rotators. Each was held for a minute and repeated once, for a total of 52 minutes of stretching. Strengthening exercises were also included.
Bottom Line: Stretching and yoga can be a great medicine-free way to alleviate back pain. Be sure that when starting a yoga or stretching program that you start slowly and that your instructor can modify postures for any physical limitations you may have.
Source:
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Salt and Stomach Cancer
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 We all know that limiting our sodium intake is important for controlling our blood pressure. Now new research has given us another reason to pass on the salt. In a recent study published in the journal, Clinical Nutrition, researchers explain that those who report habitual "high" and "moderately high" salt intake have a 68% and 41% greater risk of developing gastric cancer when compared to those who report a "low" intake.
To obtain these results, researchers pooled data from seven studies. All the studies categorized "high," "moderate high" and "low" differently, but the USDA recommended sodium intake can be used as an estimate. A low sodium diet is below 1500mg/day and the maximum recommendation is 2300mg/day; anything higher is considered high.
Bottom Line: We all need sodium, but not in the amounts many of us are consuming. Make a conscious effort to look at your diet and see where you can reduce your sodium consumption. Many processed and canned foods such as frozen dinners and luncheon meats are high in sodium, and you may discover surprising sources of sodium in pancake mix and bread.
Source:
Clinical Nutrition
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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, the 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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