Maryland's Health Matters - Upper Chesapeake - Spring 2013 - (Page 8)

beans to pasta with lemon juice, prosciutto, roasted asparagus, chopped parsley and Parmesan cheese. YOU LIKE: ORANGES TRY: CLEMENTINES Why: “Oranges can sometimes be hard to peel and the juice may run on your hands and get messy,” says Gans, who reaches instead for a clementine when she’s ready for a citrus fix on the run. The smallersized fruit is easier to peel but retains the orange’s high levels of vitamin C, potassium, folate and fiber. 8 Maryland’s HealtH Matters Suggested servings: The fruit is delicious eaten out of hand but also could be sectioned and added to a baby spinach salad topped with cranberries, feta cheese and walnuts. YOU LIKE: CARROTS TRY: BEETS Why: Golden and red beets are low in calories but high in fiber, manganese and folate, and their amino acid profile may help the body extract a more complete protein from the meats and fish you’re already serving. Suggested servings: Think beyond boiling—Gans’ preferred method of preparation is oven roasting, drizzled with olive oil and sprinkled with fresh herbs. (Try this also with asparagus, carrots, or even cauliflower and broccoli.) “It adds a sweet, intense flavor without leaching the vitamins and minerals,” she says. YOU LIKE: LETTUCE TRY: DARK GREENS Why: Iceberg and romaine can’t hold a nutritional candle to kale, spinach and collard greens, which can offer up to 354 percent of the daily value of vitamin A and more than 1,000 percent of the daily value for vitamin K. They’re also rich in minerals such as calcium, manganese and

Table of Contents for the Digital Edition of Maryland's Health Matters - Upper Chesapeake - Spring 2013

Maryland's Health Matters - Upper Chesapeake - Spring 2013
Contents
A Healthy Start
Like This? Try That!
The Breath of Life
At a Glance
Physician Update
News and Events

Maryland's Health Matters - Upper Chesapeake - Spring 2013