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Nutrition & Good Eating

Eat Seasonally and Spring into Action!

As you look around and see the flowers blooming and hear the birds singing you know that spring is around the corner.  It’s a perfect time to look at what is in season and try to incorporate fresh, wholesome foods into your diet, and maybe try out a few new recipes. 
 
 
What are the Spring Seasonal Foods you should be looking for at the farmer’s market or in your local grocery store?
 
 
Apricots, artichokes, asparagus, grapefruit, green onions, leeks, lemons, lettuce, maple syrup, mint, mushrooms, parsley, radishes, rhubarb, spinach, spring onions, strawberries, wild greens.
 
 
Here are some recipes to help you get started:
 
 
 
Couscous with Tomatoes and Asparagus: 
    1 ¾ c. vegetable stock or water 
    2 c. whole wheat couscous 
    4-6 T. molasses 
    ½ c. pecans, chopped
    4 medium tomatoes
    16 oz. asparagus
    Balsamic vinegar
    Cracked Pepper
 
Bring the vegetable stock to a boil, then turn off the heat, stir in the couscous, cover and let sit for 10 min.  In a separate saucepan, heat the molasses; then add the apricots, pecans, and molasses to the couscous, and fluff gently with a fork.
 
Preheat the oven to 450 and broil the tomatoes by cutting the core out and placing them upright in a casserole dish, season with pepper and drizzle balsamic vinegar into the core.  Bake for 20 minutes or until skins are peeling away and tomatoes are softening.
 
Snap the woody ends from the asparagus and place the asparagus in a skillet on high heat with pepper, cook for 4-6 minutes or until shoots begin to brown slightly.
 
To serve – place couscous on a plate, top with a broiled tomato and place asparagus around the couscous.  Serves 3-4 people.
(Adapted from the Engine 2 Diet)
 
 
Mushroom Stroganoff
    1 large yellow onion, chopped
    8 oz. cremini or other wild mushrooms, sliced
    8 oz. white mushrooms, sliced
    4 cloves garlic, minced
    4 T. whole wheat flour
    3 T. balsamic vinegar
    ½ c. milk or milk substitute
    Thyme to taste
    16 oz. cooked whole wheat fettuccini noodles
 
Cook the onion in a nonstick skillet on high heat for 3 minutes, add the sliced mushrooms and garlic and cook until mushrooms begin to release their own juices.  Sprinkle the flour over the mushrooms and stir with a whisk or wooden spoon until evenly dissolved.  Add the vinegar and milk, stirring continuously until the sauce thickens.  Add thyme.  Serve warm over cooked noodles.
(Adapted from the Engine 2 Diet)
 
Sliced Strawberries and Chocolate Sauce
    1 t. cornstarch
    ½ c. water
    3 T. maple syrup
    2 T. cocoa powder
    1 t. vanilla
    2 c. sliced strawberries
 
Mix the cornstarch with a small amount of water until there are no lumps, then whisk in remaining water, syrup and cocoa.  Cook in a heavy saucepan over low heat, stirring continuously until sauce thickens.  Remove from the heat and stir in the vanilla.  Drizzle the sauce over the strawberries.
(Adapted from the Engine 2 Diet)
 
For more information or to set up a free 10 Minute consultation:
Carena Lowenthal, MS, RD, CDN
www.carenalowenthal.com
            917-882-5033      
carena@carenalowenthal.com
 

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