Vim & Vigor - Summer 2011 - Parrish Medical Center - (Page 26)

Open Mouths, OPEN MINDS There’s no guarantee that every new food you try will please your palate, but that shouldn’t be an excu se to stop sampling, says registered dietitian and Ame rican Dietetic Association spokeswoman KIDNEY BEANS TRY: YOU LIKE: Keri Gans . “Whe n my client s say, ‘I don’t like brussels sprouts,’ I ask them , ‘Well , when’s the last time you tried them ?’ ” Gans says. “You r taste s chan ge as we grow older, and often it’s just a matt er of findi ng the right way you enjoy a food prep ared.” (Gan s steam s bruss els sprouts, then keep s them chilled in the refrigerator for a quick one-bite snack . Her husband, however, remains resol utely again st them .) A good way to gradually acclimate to a new fruit or vegetable is to include it in a salad or soup, where its flavor mixes with others. Instead of servi ng up a side of noth ing but parsn ips, for exam ple, Gans suggests adding them to the carrots and potatoes that accompany your next roast . GARBANZO BEANS TRY: ORANGES CLEMENTINES YOU LIKE: WHY: Their versatility has made garbanzo beans, also known as chickpeas, the world’s most widely consumed legume. They’re high in folate, iron and protein, making them a wise choice for a vegetarian entrée, and their high fiber content promotes bowel regularity. To save on prep time, Gans suggests buying low-salt canned beans, then doublerinsing (to remove any sodium added as a preservative or extra flavoring). SUGGESTED SERVINGS: Grind into hummus with garlic, olive oil and lemon juice, then use as a dip for crudités or substitute for mayonnaise when making egg or tuna salad. Or add the whole beans to pasta with lemon juice, prosciutto, roasted asparagus, chopped parsley and Parmesan cheese. 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 smaller-sized fruit is easier to peel but retains the orange’s high levels of vitamin C, potassium, folate and fiber. 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 BEETS TRY: 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. 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. ONLINE Summer is prime time to find fresh local produce at farmers markets. Find the hours and locations of ones near you at apps.ams.usda.gov/ farmersmarkets. Find Fresh Food Fast! SUGGESTED SERVINGS: PHOTOGRAPHY BY DREAMSTIME 26 Vim & Vigor · SUM M ER 2 011 http://apps.ams.usda.gov/farmersmarkets http://apps.ams.usda.gov/farmersmarkets

Table of Contents for the Digital Edition of Vim & Vigor - Summer 2011 - Parrish Medical Center

Vim & Vigor - Summer 2011 - Parrish Medical Center
Contents
Tasty Tips
Opening Thoughts
Community Calendar
What’s New?
Navigating the Healthcare Waters
Girl Talk
Say What?
Action Plan
Like This? Try That!
On the Cover
A Day in the Life of Your Heart
Unexpected Heroes
Get in Gear
A Real Lifesaver
Extras, Extras
Community Health
Thriving With Diabetes
Foundation Focus
Ask the Expert

Vim & Vigor - Summer 2011 - Parrish Medical Center

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