Vitality - Summer 2012 - (Page 13)

VEGETABLES “Vegetables have so many different beneﬁts. Use a variety and just go with whatever you have on hand,” Miller says. HEALTHY FATS “Nuts and seeds are full of healthy fats that can help reduce your risk of heart disease,” Miller says. DRESSING Homemade dressing is “less expensive and signiﬁcantly lower in sodium,” Miller says. Use a 3:1 or 2:1 ratio of oil to acid. CUBANSTYLE SALAD RECIPE Build an antioxidant-rich lunch with satisfying black beans. Makes 1 (2-cup) serving. INGREDIENTS 1 ⁄2 c. no-salt-added canned black beans 1 ⁄2 c. chopped tomato 1 ⁄4 c. diced avocado 1 scallion, chopped 1 tsp. minced Serrano chile 1 tsp. minced cilantro 1 c. torn Romaine lettuce 21⁄2 Tbsp. vegetable juice 2 tsp. lime juice 1 tsp. canola oil 1 ⁄8 tsp. each: salt, pepper, ground cumin INSTRUCTIONS 1. Combine ingredients through lettuce in bowl. 2. Whisk remaining ingredients in a small bowl. 3. Pour over salad; toss well. NUTRITION INFORMATION 255 calories; 10 g fat; 10 g protein; 33.5 g carbohydrates; 390 mg sodium; and 13.5 g dietary ﬁber. S U M M E R 2 0 1 2 | 13 GIVE IT A TRY! CARROTS Famous for their eyesight-boosting beneﬁts. NUTS Replace croutons with almonds, walnuts or pistachios. OILS Try canola, olive or walnut oil. BROCCOLI. Full of cancerﬁghting nutrients. CHEESE Feta and goat are lower in calories. Pick strong ﬂavors so you can use less. HERBS Mix in a bit of fresh or dried parsley, basil or cilantro. TOMATOES. Pair with high-iron foods to boost iron absorption. SEEDS Pumpkin, sesame and sunﬂower seeds pack a lot of ﬂavor. SPICES Enhance ﬂavor with black pepper, smoked paprika or ground mustard. ASPARAGUS. A good source of folate. AVOCADO Adds creaminess that’s full of hearthealthy fats. ACIDS Citrus juices and vinegars—balsamic, champagne or rice—add tang.

Table of Contents for the Digital Edition of Vitality - Summer 2012

Vitality - Summer 2012
Contents
‘Not a Hitch in Her Giddy-Up’
Health Beat
Circle of Influence
Words of Inspiration
Heart Smart
Q+A
Going the Extra Miles
Support Groups Calendar

Vitality - Summer 2012