Whole-Wheat Sausage Stuffing

Whole Wheat Sausage Stuffing
(Makes 4 1/2 cups of stuffing)

• 1/2 pound lean bulk sausage
• 1/2 cup green pepper, chopped
• 1/2 cup onion, chopped
• 1 cup chicken broth
• 1 teaspoon salt
• 1/2 teaspoon sage
• 1/2 teaspoon rosemary, crushed
• 1/2 teaspoon thyme
• 1/2 teaspoon pepper
• 4 cups whole-wheat bread crumbs

Place sausage in large skillet, cook over moderate heat, stirring frequently until browned. Careful not to overcook.

Add green pepper and onion, continue cooking, stirring frequently until vegetables are just tender. Stir in chicken broth and seasonings, bring to boil. Remove from heat.

Add bread crumbs to hot liquid, stir just until all moisture is absorbed. Cover, let stand 5 minutes.

Serve in with baked acorn squash or use as stuffing for poultry (turkey, capon or roasting chicken).

Recipe from The Saturday Evening Post Fiber & Bran Better Health Cookbook, © The Saturday Evening Post Society. All rights reserved.

12 Foods That Are Part of a Healthy Lifestyle

Some of your favorite foods can help you stay young and healthy. Preventive nutrients in the following ingredients can lower your blood pressure and decrease your risk of heart attack and diabetes. Ellie Krieger, registered dietician and host of Food Network’s Healthy Appetite, shares two full-flavored, rejuvenating recipes.

1. Monounsaturated fats in olive oil are associated with lower rates of heart disease and colon cancer, and reduced risk of diabetes and osteoporosis.

2. Quercetin in onions is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps prevent cancer.

3. Rich in carotenoids, carrots may help lower cholesterol, regulate blood sugar levels, and protect against coronary heart disease and certain cancers.

4. An excellent source of potassium and manganese, zucchini provides your body with vitamins C, B1, and B6.

5. Several population studies associate an increased intake of garlic with a reduced risk of cancers, including stomach, colon, esophagus, pancreas, and breast.

6. Processing makes the cancer-fighting compounds in tomato paste more available to your body because heat breaks down the plant’s cell walls.

7. The type of soluble, cholesterol-lowering fiber found in chickpeas is not only heart-healthy, but helps stabilize blood sugars—particularly important for people living with diabetes.

8. Fresh basil boasts a healthy dose of blood-clotting vitamin K, and its oils and extracts are said to possess antibacterial and antioxidant properties.

9. Omega-3 fatty acids found in salmon promote heart, skin, and joint health. A study in the British Journal of Ophthalmology suggests omega-3s could also protect against age-related macular degeneration (AMD).

10. Data from a study published in Diabetes Care reported that a dietary pattern incorporating more low-fat dairy products may lower the risk of type 2 diabetes in middle-aged or older women.

11. According to a USDA Human Nutrition Research Center on Aging in Boston report, blueberries may improve motor skills and reverse the short-term memory loss that comes with aging.

12. A limited study at the University of Memphis Exercise and Sports Nutrition Laboratory found honey to be one of the most effective forms of carbohydrate gels to ingest prior to exercise, also functioning well in post-workout recuperation.

Salmon with Chickpea Ragu

(Makes 4 servings)

• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 large carrot, peeled and diced
• 1 large zucchini, diced
• 2 cloves garlic, minced
• 2 tablespoons tomato paste
• 4 cups low-sodium chicken broth
• 1 (15.5-ounce) can low-sodium chickpeas, drained and rinsed
• 1 cup basil leaves, sliced into ribbons, plus more for garnish
• ½ teaspoon salt (optional)
• ½ teaspoon freshly ground black pepper
• 4 (6-ounce) skinless salmon fillets

Heat oil in large skillet over medium-high heat. Add onion and cook until soft, about 3 minutes. Add carrot, zucchini, and garlic and cook, stirring, until carrots are firm-tender, about 4 to 5 minutes. Add tomato paste and stir. Add chicken broth and chickpeas and bring to boil. Reduce heat to low and cook, covered, until liquid thickens, about 10 minutes. Remove skillet from heat, add 1 cup basil and ¼ teaspoon each of salt and pepper. Stir and cover to keep warm.

To cook salmon: preheat broiler. Season with remaining salt and pepper. Broil fillets for 8 to 10 minutes per inch thickness, turning once. Serve with 1 ½ cups chickpea ragu in shallow bowl. Garnish with basil.

Per serving: 1 salmon fillet and 1 1/2 cups chickpea ragu

calories: 460

fat: 17 g (saturated: 2.5 g; monounsaturated: 7 g; polyunsaturated: 5 g)

protein: 46 g

carbohydrate: 30 g

fiber: 6 g

cholesterol: 95 mg

sodium: 550 mg

Ellie’s Blueberry Blast Smoothie

(Makes 1 smoothie)

• ½ cup nonfat milk
• ½ cup plain nonfat yogurt
• 1 cup frozen unsweetened blueberries
• 1 teaspoon honey

Put all ingredients into blender and process until smooth.

Per serving: 1 smoothie
calories: 195
fat: 1 g (saturated: 0 g; monounsaturated: 0 g; polyunsaturated: 0 g)
protein: 10g
carbohydrate: 40 g
fiber: 4 g
cholesterol: 5 mg
sodium: 134 mg

Spice Things Up!

Krieger says spices such as turmeric (found in curry) and ginger provide anti-inflammatory effects—an observation especially important for anyone suffering from rheumatoid arthritis or inflammation-related ailments.

Spinach and Turnip Soup

Spinach and Turnip Soup
(Makes 6 servings)

• 1 ½ pounds fresh white turnips, peeled, cut into thin slices
• 3 tablespoons margarine
• 1 ¼ teaspoons sugar
• 4 cups tightly packed fresh turnip greens and fresh spinach or tightly packed fresh spinach
• 4 cups Chicken Broth (see recipe)
• 3 tablespoons uncooked Cream of Wheat
• 1 ½ cups warm skim milk

Slowly cook turnips in 2 tablespoons margarine and 1 teaspoon sugar, over low heat until tender about 10 minutes. Set aside.

While turnips are cooking, clean greens and spinach. Drain and pat dry with towels. Melt 1 tablespoon margarine in large skillet, enamel or Teflon. When margarine begins to bubble, add greens and spinach. Toss with wooden spoons. Add remaining 1/4 teaspoon sugar and salt, if desired. Cook until greens are limp and tender about 3 to 4 minutes.

Place cooked turnips, spinach, and greens in blender. Add 1 cup Chicken Broth and purée. Pour puréed mixture into 5 or 6-quart saucepan. Add remaining Chicken Broth. Sprinkle in Cream of Wheat and simmer 5 minutes, stirring occasionally. Add milk. Taste for seasoning. Heat thoroughly.

Per Serving: 1 ½-2 cups
Calories: 144
Fat: 6.2 gm
Cholesterol: 3 mg
Sodium: 376 mg
Carbohydrate: 16.3 gm
Protein: 5.4 gm

Recipe from The Saturday Evening Post Antioxidant Cookbook, © The Saturday Evening Post Society. All rights reserved.