Sound Bites - Make the Most of What You Eat

By Sandra Meyerowitz, M.P.H., R.D., L.D.

It is easy to get into a rut with your eating habits, especially during the winter months. Take charge now and sort through your usual eating routine. Include these powerhouse foods regularly, and you can be certain you will be getting lots of good nutrients.

I have listed many sound bites, but there are many more. Think brightly colored fruits and vegetables, whole grains that remain unprocessed, nuts and seeds and fish. You will be including vitamins A, B, C, E and K, omega-3 fatty acids, magnesium, potassium, calcium, iron, fiber and lots of phytochemicals and antioxidants to ward off diseases. Although berries are not in season yet, a frozen version will do just fine in recipes and still contain the nutrients you want. Make it easy for yourself to eat better by keeping these sound bites in your kitchen. Preparing them does not have to be labor-intensive. Most of them can be eaten raw or cooked by themselves.

• Broccoli
• Sweet potatoes
• Blueberries
• Almonds
• Walnuts
• Strawberries
• Soy
• Sunflower Seeds
• Quinoa
• Salmon
• Tuna
• Bell Peppers
• Carrots
• Mangoes
• Cantaloupe
• Flaxseed
• Peaches
• Butternut Squash
• Oats
• Rye
• Cranberries

BROCCOLI SLAW

Nutritional analysis: 207 calories, 3g protein, 19g carbohydrate, 14g fat, 1.5g saturated fat, 59mg sodium, 3g fiber

Preparation time: 10 minutes. Serves: 8.

Instructions:

• 1 12-oz. package broccoli slaw
• 3 green onions, chopped
• 1/2 cup slivered almonds
• 1/2 cup dry roasted sunflower seeds
• 1 cup dried cranberries
• 1 package ramen noodles (original)
• 1/4 cup red or white wine vinegar
• 1/4 cup extra virgin olive oil

Mix first five ingredients together. Crumble noodles by hand and add to mix. Mix last two ingredients together in shaker bottle. Pour over 30 minutes before serving.

Shopping List:

• Broccoli slaw
• Green onion
• Slivered almonds
• Sunflower seeds
• Dried cranberries
• Ramen noodles
• Red or white wine vinegar
• Olive oil  

Nutritional analysis: 259 calories, 7g protein, 35g carbohydrate, 11g fat, 19mg sodium, 3g fiber

Preparation and cook time: 20 minutes. Serves: 6-8.

Instructions:

• 1/2 cup carrots, diced
• 1/2 cup green onion, diced
• 1/4 cup red bell pepper
• 2 cups quinoa, dry
• 4 cups water
• 1/4 cup olive oil
• 2 cloves garlic, crushed

Cook quinoa in water, as you would rice. Sauté chopped vegetables and garlic in oil until cooked, but still crisp. Add vegetables to quinoa and mix.

Shopping List:

• Carrots
• Green onion
• Red bell pepper
• Quinoa
• Olive oil
• Garlic  

Nutritional Analysis: 334 calories, 35g protein, 22g carbohydrate, 11g fat, 2g saturated fat, 474mg sodium, < 1g fiber

Preparation and cook time: 20 minutes (+ 1-3 hours marinade time). Serves: 4.

Instructions:

• 1/3 cup apple juice
• 1/3 cup maple syrup
• 3 tablespoons low-sodium soy sauce
• 2 teaspoons onions, finely chopped
• 2 garlic cloves, minced
• 4 6-ounce salmon filets

Combine first five ingredients. Remove 1/2 cup of marinade and set aside for basting. Marinate salmon in remaining marinade for 1-3 hours. Drain and discard marinade. Broil or grill salmon, basting frequently with reserved marinade.

Shopping List:

• Apple juice
• Maple syrup
• Low-sodium soy sauce
• Onion
• Garlic
• Salmon

Banana Blueberry Muffins

Nutritional analysis: 109 calories, 4g protein, 24g carbohydrate, .5g fat, 88mg sodium, 3g fiber.

Preparation time: 15 minutes. Bake time : 16 minutes.

Instructions:

• 2 cups whole-wheat flour
• 1/3 cup brown sugar
• 1/2 teaspoon ground cinnamon
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 1/2 cups mashed banana
• 4 egg whites
• 1 teaspoon vanilla extract
• 1 cup fresh blueberries

Preheat oven to 350°. Lightly grease a 12-cup muffin pan. In a large bowl, mix the whole-wheat flour, brown sugar, cinnamon, baking powder and baking soda. In a separate bowl, mix the bananas, egg whites and vanilla extract. Mix the banana mixture into the flour mixture until smooth. Fold in the blueberries. Spoon the batter into the prepared muffin pan. Bake 16 minutes or until toothpick inserted comes out clean.

Shopping List:

• Whole-wheat flour
• Brown sugar
• Cinnamon
• Baking powder
• Baking soda
• Bananas
• Eggs
• Vanilla extract
• Blueberries

Sandra Meyerowitz, M.P.H., R.D., L.D. is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention and sports nutrition. She can be reached at (502) 339-9202.