Category: Healthy Recipes

The Many Forms of Yogurt

August 31st, 2015 by Paula Gallagher

yogurt2Yogurt is one of the world’s oldest foods, likely created by accident when lukewarm milk hooked up with bacteria and fermentation occurred. The process of yogurt making hasn’t changed much over the centuries, but increasingly, we’re appreciating yogurt not only for great taste and adaptability in the kitchen but also for its abundant health perks.

Yogurt is brimming with live active cultures, beneficial bacteria that boost immune and digestive health. Along with plenty of bone-building calcium, vitamin B12, potassium, zinc, and protein to help build and repair muscles, yogurt can be considered a superfood.

There are many types of yogurt on the market, but you want to steer clear of added sugars, colors and additives. Stick to plain and add your own personal touches. Here are some of the many forms of yogurt that are available. There is something for everyone. Continue reading “The Many Forms of Yogurt”

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Nutrition Rx: Portable Food for the Whole Family

August 25th, 2015 by Neal Barnard, MD, FACC

vegetable-wrapsAs we fit in last-minute travel excursions and summer day trips, it’s easy to stray from the healthful choices we’ve made all summer. The good news is that eating healthfully – in the air, on the road, or at the beach – is now easier than ever.

Here are five tips for packing portable food that provides stable energy and an abundance of nutrients.

1. Colorful Vegetable Wraps

All you’ll need to make your favorite wraps is a handful of ingredients: whole wheat tortillas, low-fat hummus, and your favorite vegetables. Try grated carrots, fresh spinach leaves, and radishes or bean sprouts for an extra crunch. Wrap up and take on a family or poolside picnic, include with fresh fruit for a healthful lunch, or keep on hand for a grab-and-go meal. Continue reading “Nutrition Rx: Portable Food for the Whole Family”

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Dinner Tonight: Quinoa Tabbouleh

August 17th, 2015 by Paula Gallagher

cukeandtomatoMy parents’ garden is overflowing with tomatoes, cucumbers, parsley and mint – all ingredients that go into tabbouleh. Tabbouleh is a Middle Eastern dish traditionally made of bulgur wheat, finely chopped herbs, and spices. Tabbouleh is thought to have originated in Lebanon, where it is the national dish, but it is now enjoyed all over the world, particularly in vegetarian or vegan cuisines or as a refreshing summer treat. Tabbouleh is one of those dishes that lends itself to improvisation, so I swapped out the traditional bulgar and replaced it with quinoa.

Quinoa is a seed and not a grain, and its high protein content and balance of amino acids make it an ideal addition to meatless diets, as well as gluten-free diets. Combined with the bounty provided by my parents’ garden (or your garden, or your CSA, or your farmers’ market!), this side dish is a vibrant, fresh-tasting salad, packed with antioxidants, protein and overall deliciousness. Continue reading “Dinner Tonight: Quinoa Tabbouleh”

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Breakfast Tomorrow: Vanilla Chia Breakfast

August 10th, 2015 by Paula Gallagher

chia-puddingLast week I wrote about chia and all the  wonderful things it can do. I got to thinking that I should try some recipes with it, aside from sprinkling it on cereal or adding it to shakes.

A friend of mine told me that she had been eating these chia seed puddings made by a local mom and they were to die for. So, of course I had to try it… and you know what? She was right. Although she was having them as a dessert, I thought this could easily be transformed into a chia breakfast meal.

This nourishing meal takes a little bit of prep work, but it’s easy and you can do most of it the night before, and when you wake up you will have no excuse to skip breakfast. Plus, it will give you tons of energy for a busy day.

Vanilla Chia Breakfast

2 cups unsweetened almond milk
1/2 cup chia seeds
1/2 teaspoon vanilla extract
1-2 tablespoons pure maple syrup or raw honey Continue reading “Breakfast Tomorrow: Vanilla Chia Breakfast”

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Dinner Tonight: Peach Salad

August 5th, 2015 by Paula Gallagher

peaches-2Peaches are starting to come into season around here. We have been getting baskets of them from the local farmers’ markets and tearing right into them. Peaches are rich in vitamin C, a disease-fighting antioxidant required for tissue repair, maintenance of bone, cartilage and teeth, and formation of skin, blood vessels, ligaments and tendons. Peaches also contain vitamin A, another antioxidant that’s important for eye and immune health, reproduction, and cell function.

Although I love the unadulterated taste of a peach all by itself, combining it with greens, some fresh cheese and a little dressing makes a delicious meal, especially on hot summer days when turning on the stove is the last thing you want to do. Continue reading “Dinner Tonight: Peach Salad”

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    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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