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No. 2046 February 25th, 2008 |
STRATEGIC SNACKING TEMPTS PALATE, BOOSTS ENERGY INTAKE
Between-meal munching can be a sound diet strategy for many seniors who, unlike younger people, have trouble eating enough to meet nutrient and energy needs.
In 2007 researchers at Auburn University and the U.S. Department of Agriculture studied the eating habits of 2,000 people age 65 and older. Those who seldom ate between meals fell far short on energy intake, averaging 1,450 calories per day. While added carbohydrates and fat accounted for much of the difference. Snackers also got more protein than people who didn't eat between meals.
Advancing age, poor health and loss of sensitivity to tastes and aromas can make eating less enjoyable. For many older adults, snacking may offer an easier way to boost calorie and nutrient intake than trying to eat more at meals. To maximize the benefit, emphasize healthy, nutrient-dense snacks such as hard cooked eggs, nuts, yogurt, cheese, whole grains and fruits and vegetables. Source: Consumer Reports on Health, March 2008.
SALT FREE CHOICES
Since I love the flavor of dill, I was attracted to McCormick's Salt-Free It's a Dilly Seasoning. It's good on meats, poultry, vegetables or for more ideas check McCormick's website.
I can't deny that I like table salt as a flavor enhancer but I also recognize the need to limit sodium intake. That's why I don't have a problem using Nu-Salt, available at Chief and Ray's. It's actually potassium chloride instead of sodium chloride and although it has a slightly "bitety" taste, I use it knowing it's a simple way to reduce sodium intake.
OTHER PRODUCT NEWS
When I share new product information with you, they are items I have actually tried and liked. New from Bob Evans is Bob Evans Express. The package contains 8 fully cooked sausage patties that take less than a minute to heat in the microwave. I happened to buy them when they were $1.00 per package or 10 for 10. The package said to use or freeze by March 9th so when I brought them home I stored them in the freezer. Since I'm into 1-serving cooking, the patties are in 2 pouches with 4 patties in each and I can take out 2 patties without breaking the seal on the other two. The only negative is that the sausage includes monosodium glutamate.
Another favorite of mine is black raspberries. I used to be able to buy black raspberries in the summertime. When we were a family of 6 persons, I froze black raspberries to make pies during the winter months. So when I had an opportunity to buy Dickinson's Pure Seedless Black Raspberry Preserves I bought! Dickinson also makes Pumpkin Butter. I am more interested in spreads like these because my LLD (bad cholesterol) needs to be lowered and a good spread is an acceptable replacement for butter. For me, anyway, the problem with light diet spreads is that they contain water and toast turns limp when spread with it. I'd rather skip the spread altogether and eat toast with good quality preserves. When we're faced with elevated LLD most of us know what we have to do. In addition to taking a pill to help lower it I'm trying to modify my diet without making drastic changes. Stay tuned. I'll let you know how this is working for me 6 months from now when I have blood work done again. Fortunately, my good cholesterol is excellent.
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IMPOSSIBLE PIES STILL IMPOSSIBLY GOOD!
I've said many times that there wasn't a Betty Crocker Impossible Pie that I didn't like. One of the best is Impossibly Easy Lasagna Pie. Most take ingredients that we have on hand. This one makes 8 servings at 265 calories per serving. However, it still won't be too high in calories if cut into 6 servings.
IMPOSSIBLY EASY LASAGNA PIE
- 1/3 cup ricotta cheese or small curd creamed cottage cheese
- 3 tablespoons grated Parmesan cheese
- 1 pound lean ground chuck or steak
- 1 cup shredded mozzarella cheese (4 ounces)
- 1/2 cup spaghetti sauce
- 1/2 teaspoon salt
- 1/2 cup Original Bisquick mix
- 1 cup milk
- 2 eggs
Additional spaghetti sauce, heated, if desired Heat oven to 400F. Spray 9-inch pie plate with non-stick spray. Spread ricotta cheese in pie plate; sprinkle with Parmesan cheese. Cook ground chuck or steak until brown; drain. Stir in 1/2 cup mozzarella cheese, 1/2 cup spaghetti sauce and salt; spoon evenly over cheeses. Whisk Bisquick mix, milk and eggs until blended. Pour into pie plate. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake 1 to 2 minutes longer or until melted. Cool 5 minutes. Serve with additional spaghetti sauce. Do-Ahead Tip: Brown and freeze portions of ground beef ahead of time for this recipe. Just defrost browned meat in your microwave and you're ready to go.
Source: Betty Crocker recipe.
IMPOSSIBLY EASY CHICKEN BROCCOLI PIE
- 1 10-ounce package frozen chopped broccoli, thawed and well drained
- 1 1/2 cups shredded sharp Cheddar cheese (reduced fat kind if available)
- 1 cup cut-up cooked chicken
- 1/2 cup chopped onion
- 1/2 cup Original Bisquick mix
- 1 cup milk
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 eggs
Heat oven to 400F. Spray pie plate with non-stick spray. Sprinkle broccoli, 1 cup of the cheese. The chicken and onion in Pie plate. Whisk together Bisquick mix, milk, salt, pepper and eggs until blended. Pour into pie plate. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake 1 to 2 minutes longer or just until cheese melts. Cool 5 minutes. Recipe makes 7 servings, 220 calories each.
Source: Betty Crocker recipe. |
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