December 2011
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness support.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Easy Solutions:
Roasting Veggies this Fall
If you are a reluctant veggie eater then please listen up! A simple cooking method called, oven roasting, is here to change your mind. 
For me, it was about 6 years ago that I first tasted homemade, roasted vegetables, and I will forever be grateful that I did.What I like about them is colors, flavors, sweetness, ease and variety. What I dislike is, well, nothing.
Here’s how: Turn on the oven to 425 degrees.Wash and cut up some veggies such as butternut squash, red skinned potatoes, onions, sweet peppers of all colors, zucchini, sweet potatoes and broccoli into bite-size chunks. I usually mix 3 kinds together, but 1 or 2 works great, too. Toss all the veggies into a big bowl and add about 1 tablespoon of olive oil, a pinch of salt, a pinch of black pepper and a large pinch of fresh or dried herbs. My favorite herb to add is rosemary but basil, thyme and mint are yummy, too. Stir up veggies + herbs with a big spoon. Scatter onto a baking pan and pop into the oven. Turn once after 10 minutes for even cooking. Remove pan from the oven after 15-20 minutes. Veggies are done when tender if poked with a fork, but not mushy.
Now, that’s what I call delicious and nutritious!
Read more of Cindy’s blogs here!
Seasonal Choice: Sweet Potatoes
Did you know that North Carolina is the #1 producer of sweet potatoes in the country? That’s definitely a source of pride for sweet potato farmers and all of us who enjoy their amazing flavor and great nutrition. With only 100 calories in a baked medium sweet potato (5 inches long, 2 inches diameter, 115 grams), they are a super smart choice for everyone’s grocery cart. Sweet potatoes are one of the top food sources of vitamin A in America with more than 400% of the recommended daily value for an adult. Because vitamin A is fat soluble, do add a light drizzle of olive oil or small pat of butter to your sweet potato to ensure good absorption into the body. Sweet potatoes are available every month of the year from local areas of North Carolina and they can help solve everyone’s balanced meal challenges. Sweet potatoes even work for breakfast along with a scrambled egg and piece of fruit! Look here for more ideas and recipes using NC sweet potatoes.
Easy Recipe For Everyone:
Apple & Sweet Potato Muffins
This is a moist and tasty muffin that’s packed with good nutrition!
Kids can help by washing the apple, mashing the sweet potatoes, measuring ingredients, cracking the eggs and stirring the batter, with supervision.
Makes 12 muffins (or about 24 mini muffins)
3/4 cup Oat bran, dry
3/4 cup Whole wheat flour
1/2 cup Sugar, white granulated
1/2 tablespoon Cinnamon, ground
1 teaspoon Baking powder
1 teaspoon Baking soda
1 medium Apple, washed, cored, seeded and chopped up
1/2 cup Raisins
1 cup Sweet potatoes, cooked and mashed
2 large Eggs
2 tablespoons Olive oil, light tasting, or canola oil
1/2 cup Plain yogurt, nonfat
- Preheat conventional oven to 350 degrees.
- Add all dry ingredients, oat bran + flour + sugar + cinnamon + baking powder + baking soda, to a medium mixing bowl. Stir up. Then, add chopped apple and raisins. Stir again. Put aside.
- In a large mixing bowl, combine all other ingredients, mashed sweet potatoes + eggs + oil + yogurt. Stir well.
- Add dry ingredients to the wet ingredients in the large bowl. Stir until everything is moist. Do not over mix.
- Lightly spray the muffin pan(s) with vegetable oil cooking spray.
- Using a soup spoon, fill the muffin pans about halfway full.
- Place into the oven and bake for 20-25 minutes.
Nutrition per serving: 160 calories; 4 gm protein; 3 gm fiber; 160 mg sodium; 90% Daily Value vitamin A
Money Saving Tip: Buy the store brand for flour, sugar, cinnamon, baking powder, baking soda, raisins, eggs, olive oil/canola oil and yogurt.
Time Saving Tip: Use canned sweet potatoes instead of cooking them from fresh.
Cooking Tip: Try using mixed dried fruit bits in place of the raisins in this recipe.
Copyright 2010 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Handy Resources & Fun Holiday Gift Idea:
How many cookbooks do you own? How many do you use? If you’ve lost track of your cookbook collection or never seem to have time to flip through the pages for a quick and satisfying recipe, then maybe it’s time for a change. Market Basket Nutrition now offers you 4 e-books that are designed to help families and singles put a balanced meal on the table in less time, with less hassle and with flavor and good nutrition at the core. Take a look at these 3 very affordable and easy-to-use e-books that can solve your kitchen dilemma on relaxing weekends and busy weeknights. They make great holiday gifts, too!
Tasty Menus – Menu ideas for busy singles and families that concentrate on variety and simplicity
Tasty Vegetarian Menus – Menu ideas for those leading a vegetarian lifestyle – variety and simplicity
Tasty Recipes – Variety recipes that use easy ingredients and result in wow flavors and nutrition
Tasty Sides – Side recipes that help you build a balanced plate with plenty of flavor and good nutrition
Happy Holidays to All! From my kitchen to yours, I wish everyone a meaningful holiday season full of peace, joy, nutritious food choices and fun physical activity! –Cindy