AbsoluteCARE Nutrition Department’s Recipe of the Month – December 2015

Smashed Potatoes

(For a less spicy version, decrease the amount of Horseradish)

Makes: 4 Servings (1/2 cup per serving)

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

1 pound (about 4 medium) red or Yukon gold potatoes

½ cup fat-free half-and-half

1 T fresh parsley or 1 t dried, crumbled

1 T finely chopped rosemary or 1 t dried, crushed

2 t horseradish

1 medium garlic clove, minced

1/8 t pepper

½ t salt

DIRECTIONS

Put the potatoes in a medium saucepan. Fill the pan with water to cover the potatoes by 1 inch. Bring to a boil over high heat. Reduce the heat and simmer, partially covered, for about 30 minutes, or until the potatoes are tender when pierced with the tip of a sharp knife. Drain, leaving the potatoes in the pan.

Add the remaining ingredients. Mash coarsely or to the desired texture with a potato masher.

NUTRITION INFORMATION (for each serving)

Calories: 100

Fat:  0 grams

Saturated fat:  0 grams

Polyunsaturated fat:  0 grams

Monounsaturated fat:  0 grams

Cholesterol:  0 milligrams

Total Carbohydrates:  25 grams

Fiber:  3 grams

Sodium:  329 milligrams

Protein:  5 grams

Source: No-Fad Diet. American Heart Association. 2005. Smashed potatoes with aromatic herbs. Page 364.

 

June Events at AbsoluteCARE

We have many events planned for June at AbsoluteCARE. Please plan to join us for some educational classes & events!! RSVP by emailing social@AbsoluteCAREHealth.com or by calling the appropriate contact person listed below. We can’t wait to see you soon!

3^rd Mindful Eating 11:00am-1:00pm Contact: Alene or Julia

4^th Walking Group 4:00pm Contact: Julia

9^th Diabetes & Nutrition 8:30am-12:00pm Contact: Alene or Julia

11^th Walking Group 4:00pm Contact: Julia

17^th Healthy Happy Hour 11:00am-12:00pm Contact: Alene or Julia

18^th Walking Group 4:00pm Contact: Julia

19^th Crafting Class – Father’s Day: Make Your Own Tie 2:00pm Contact: Freda

24^th Lunch & Learn – Topic TBA 12-1:00pm Contact: Freda

25^th Walking Group 4:00pm Contact: Julia

Contacts:

Freda: 404-231-4431 ext 132              

Alene: 404-231-4431 ext 122            

Julia: 404-231-4431 ext 161

AbsoluteCARE Nutrition Department’s Recipe of the Month – May 2015

Chicken Tostada Salad is our Nutrition Team’s May Recipe of the Month – Yum! It was featured in our May Healthy Cooking Class as well. For more information on attending a future cooking class, please email social@absolutecarehealth.com

Enjoy this healthy & delicious recipe!

CHICKEN TOSTADA SALAD

Makes: 4 Servings

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

2 boneless, skinless chicken breast halves (6-8 oz. each)

Pepper, to taste

4 corn tortillas (6 inch)

1 T extra-virgin olive oil

¾ cup grated Monterey Jack cheese

½ small red onion, finely diced

½ t chili powder

1 garlic clove, minced

¼ cup water

1 T plus 1 t fresh lime juice

½ head romaine lettuce, shredded

1 tomato, seeded and chopped

1 avocado, halved lengthwise, pitted, peeled, and diced

Fresh cilantro, for serving

DIRECTIONS

1. Preheat oven to 400°F. Place chicken in a medium pot. Add water to cover, and bring to a boil. Cover and reduce to a bar simmer; cook 5 minutes. Remove pan from heat and let chicken stand, covered, until cooked through, 12-14 minutes. Remove chicken from liquid. When cool enough to handle, shred into bite size pieces.

2. Meanwhile, lightly brush both sides of tortillas with a total of 2 t oil and place in a single layer on a rimmed baking sheet. Bake until golden and crisp, rotating sheet halfway through, about 10 minutes. Divide cheese evenly among tortillas and bake until cheese is bubbling, about 3 minutes. Remove from oven.

3. In a large skillet, heat remaining teaspoon oil over medium-high. Add half the onion and cook until softened, about 3 minutes. Add chili powder and garlic and cook, stirring, until fragrant, about 30 seconds. Add chicken and the water and season with pepper. Cook, stirring frequently, until chicken is warmed through and water is almost evaporated, about 2 minutes. Stir in 1 teaspoon lime juice and remove from heat.

4. In a large bowl, combine lettuce and remaining tablespoon lime juice; season with pepper. Toss well to coat and divide among tortillas; top each with chicken mixture, tomato, avocado, remaining onion, and cilantro.

NUTRITION INFORMATION (for each serving)

Calories: 326

Fat:  17.5 grams

Saturated fat:  4.8 grams

Total Carbohydrates:  19.6 grams

Fiber:  6 grams

Protein:  24.3 grams

Source: “Everyday Food Light.” Martha Stewart Living Omnimedia, Inc. 2011. Page 142.

Diabetes & Nutrition Class Offered

Are you diabetic? Are you aware of the significant impact nutrition has in diabetes? If you have diabetes and you have never taken a nutrition class, or if it has been more than two years since you’ve taken a nutrition class, please plan to attend this course!

The diabetes & nutrition class is offered at our office (2140 Peachtree Road, Suite 232, Atlanta, GA 30309) on the second Tuesday of each month. It is organized & taught by our registered dietitians. The class is free, however, registration is required.

Email social@absolutecarehealth.com for more information and to RSVP!  Thank you!

https://www.facebook.com/events/1415332705439671/

Following the Mediterranean Diet Reduces Heart Disease Risk

A study published in The New England Journal of Medicine on February 25, 2013, demonstrated that adhering to a Mediterranean diet supplemented with either olive oil or nuts reduces the risk of a major cardiovascular event, such as a heart attack or stroke, by 30%. The traditional Mediterranean Diet is high in olive oil, fruits, nuts, vegetables, and whole grains; a moderate intake of fish and poultry; a low intake of dairy products, red meat, processed meat, and sweets; and wine in moderation consumed with meals.

·         The study took place in Spain and followed over 7,000 participants for almost 5 years

·         57% of participants were female.

·         Ages of participants ranged from 55 – 80 years.

·         The participants either had Type 2 Diabetes or at least three major risk factors such as obesity or high blood pressure.

·         Participants were randomly assigned to one of the following groups:

1.      Mediterranean diet supplemented with olive oil,

2.      Mediterranean diet supplemented with nuts (walnuts, hazelnuts, and almonds), or

3.      Control group, who were recommended a low-fat diet.

·         All groups met with dietitians throughout the study.

·         Other smaller studies have also demonstrated the beneficial effects of the Mediterranean diet, but this study has validated those benefits on a much larger scale.

IF YOU ARE INTERESTED IN DISCUSSING THIS IN MORE DETAIL OR LEARNING ABOUT OTHER NUTRITION INFORMATION, PLEASE CALL TO MAKE AN APPOINTMENT WITH ONE OF ABSOLUTECARE’S DIETITIANS.