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Featured Recipe: Salmon Patties with Yogurt Sauce

Featured Recipe: Salmon Patties with Yogurt Sauce
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According to Good Housekeeping Magazine, salmon is a super food that is a great source of lean protein containing omega3s, selenium and vitamins A and D that are key to building up your immune system. Salmon may also help you fight inflammation, especially when paired with a leafy green salad. This featured recipe for salmon patties with yogurt sauce is quick and delicious.

Remembering Mother’s recipe, the yogurt sauce has been added.

Ingredients

1 (14.75 oz.) can salmon
1 egg
1/4 cup chopped onion
1/4 cup chopped yellow or red pepper
1/4 cup finely chopped parsley
1/2 cup seasoned dry bread crumbs
1 tsp Worchestershire sauce
2 tsp lemon juice
1/2 tsp salt
1/4 tsp pepper
1 cup corn meal in a bowl
1 Tbsp olive oil

Directions

Sauté onion and pepper in small amount of oil. Set aside. Drain and save liquid from salmon. Mix first 10 ingredients together. Make into salmon patties. If mixture is too dry, add liquid from salmon. If too moist, add more bread crumbs. Coat patties with corn meal. In a frying pan, heat olive oil.

Place salmon patties in pan, browning on each side about 5 minutes.

Serve with yogurt sauce.

For yogurt sauce combine:

1/2 cup Greek yogurt
1-1/2 Tbsp capers rinsed, drained, chopped
1 Tbsp lemon juice
1 Tbsp lemon zest
Dash of salt and pepper

Serve with salad and a lemon vinaigrette, peas and a glass of white wine. Bon appetit!

Posted in: Health Blog, Your Health

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Beat the Summer Heat with Watermelon-Feta Salad

Beat the Summer Heat with Watermelon-Feta Salad

Perfect for backyard cookouts or a weekend brunch

This refreshing Watermelon-Feta Salad is sweet for summer. Ripe, juicy watermelon combined with feta cheese and mint garnish is a sweet-salty blend, perfect for backyard cookouts or a weekend brunch.

Ingredients

12 cups seedless watermelon, chilled and cubed (1-inch cubes)
12 ounces feta cheese (1/2-inch cubes)
6 cups washed baby arugula
1 cup fresh mint leaves, chopped

Vinaigrette Dressing
1/4 cup freshly squeezed orange juice
1/4 cup freshly squeezed lemon juice (2 lemons)
1/4 cup minced shallots (1 large)
1 Tbls honey
1 tsp Kosher salt (adjust to taste)
1/2 tsp freshly ground black pepper
1/2 cup virgin olive oil

Directions

Best when made just before serving.

In a small bowl, whisk together lemon juice, orange juice, shallots, honey, salt and pepper. Slowly pour in olive oil, whisking continuously. If not using within an hour, cover and refrigerate the vinaigrette.

In a large salad bowl, layer baby arugula, watermelon and feta. Add mint. Drizzle vinaigrette to coat the greens lightly and then toss. Adjust spices to taste.

Serves 6 to 8

Posted in: Health Blog, Your Health

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Supercharge Your Summer Salads with High-Protein Vegetables and Grains

Supercharge Your Summer Salads with High-Protein Vegetables and Grains

Adding Protein-Rich Plant Foods to Your Diet

Getting protein in your diet from vegetables and grains is one of the best weapons you have to fight cardiovascular disease.

But how do you change your diet gradually?

Crisp, leafy salads with plant proteins are a perfect choice for those seeking high nutrition and healthy weight loss. According to Prevention Magazine, these protein-rich plant foods can help you supercharge your summer salads, soups or stir fries for better nutrition and cardiovascular health.

Many protein-rich legumes, grains and vegetables can be found right here at the Murphy Farms Store in Walters.

See recipes ideas for:

Quinoa Fiesta Stuffed Peppers

Indian-Style Red Lentil Soup

Gazpacho: Salad With A Spoon

Organic Edamame (cooked soy beans)
Protein: 18 g per 1-cup serving

Lentils
Protein: 9 g per ½-cup serving

Quinoa
Protein: 8 g per 1-cup serving

Black Beans
Protein: 7.6 g per ½-cup serving

Lima Beans
Protein: 7.3 g per ½-cup serving

Peanuts or Peanut Butter
Protein: 7 g per ¼-cup serving (or 2 Tbsp peanut butter)

Wild Rice
Protein: 6.5 g per 1-cup serving

Chickpeas
Protein: 6 g per ½-cup serving

Almonds
Protein: 6 g per ¼-cup serving

Cashews
Protein: 5 g per ¼-cup serving

Spinach
Protein: 3 g per ½-cup serving

So how much protein should we get every day?

WebMD offers these suggested amounts of protein per day:

Babies 10 g

School-age kids 19-34 g

Teenage boys up to 52 g

Teenage girls and women 46 g

Adult men 56 g

Pregnant and breastfeeding women 71 g

Download Our May-June Newsletter PDF

Posted in: Community Health Policy, Your Health

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Celebrate National Nutrition Month March 2018

Celebrate National Nutrition Month March 2018

March is National Nutrition Month and many resources are available to help families and communities learn more about healthy eating.

The Academy of Nutrition and Dietetics designates a new theme for nutrition month each year and this year’s theme Go Further with Food focuses on smart food choices and developing good habits in planning shopping, preparing and eating. Preparing meals to go further includes planning meals and snacks in advance to reduce food loss and waste.

For some of the best information about healthy eating, go to MyPlate.gov and read about Health Eating Style and Guidelines for Food Variety.

MyPlate Healthy Eating

Posted in: Your Health

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Gazpacho: It’s Salad With A Spoon

Gazpacho: It’s Salad With A Spoon

Featured Fall Recipe

Download Newsletter: September/October 2017

Chilled Gazpacho Soup is a refreshing and healthy dish that’s quick and easy to make. Try Terri Bartlett’s simple recipe.

Ingredients

1 small to medium red bell pepper
1 small to medium green bell pepper
1 medium cucumber, peeled
1 medium carrot, peeled
2 or 3 green onions (with about 1 inch of green tops left on)
2 stalks celery
1/4 cup cilantro, chopped
1/2 tsp finely chopped jalapeno pepper
Juice of one lemon
1/2 cup cold water
1 28-oz. can diced tomatoes
1 large avocado (should be ripe, but still firm)
Salt and pepper to taste
Instructions on back page

Instructions

Chop the bell peppers, carrots onions, cucumber, and celery into large pieces. Place in a blender or food processor. Add the lemon juice, water, and cilantro. Blend to desired smoothness (I like my gazpacho “chunky”). Add the tomatoes, jalapeño, salt and pepper, and “pulse” the blender for about 5 seconds more. Chill for at least an hour before serving; the colder the better! Provide slices of avocado for garnish. Serves 6.

Posted in: Your Health

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Murphy Farms Rebuilding in Walters, Oklahoma

Murphy Farms Rebuilding in Walters, Oklahoma

Murphy Farms Has Rebounded from the Storm with New Products and a New Store in Walters

Download Newsletter: September/October 2017

After a devastating storm in May, Murphy Farms has rebounded with several new products and a new on-site store at the farm (view google map), five miles west and one mile north of Walters on Hwy 277/281.

Murphy Farms is rebuilding with expanded products, including baked goods from certified organic milled grains, grass-fed beef, and hydroponic green vegetables. Old favorites are still for sale at the Murphy Farms Store: Heirloom fruits and vegetables, raw honey from their own bees, and homemade preserves.

Dr. Birdwell says: “Home-grown ‘real food’ is a key to good health. Take advantage of this local treasure and visit the Murphy Farms Store soon!”

According to the American Academy of Family Physicians, “Good nutrition is one of the keys to a healthy life … improve your health by keeping a balanced diet, featuring foods that contain vitamins and minerals: fruits, vegetables, whole grains, dairy, and sources of protein.” Read more at FamilyDoctor.org

Murphy Farms Store

Get driving directions on Google Maps

Store Hours

6:00 am to 8:00 pm every day

VIP Text List

Join by texting 88202 and entering “murphyfarms”

Website

www.murphyfarmsorchard.com

Facebook

facebook.com/murphy.farms.3

Posted in: Your Health

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Recipe of the Week – Kickin’ Collard Greens

Low-Carb, Low-Cal and Unexpectedly Delicious

Recipe of the Week – Kickin’ Collard Greens

Submitted by Ken Adams and found on All Recipes

“If you like greens you will love this recipe. The bacon and onions give them a wonderful flavor. Add more red pepper for a little more spice,” he posted on All Recipes.

This dish will knock your socks off! Not only for those who like greens, also for those who think they don’t. Be prepared to have a new favorite food. Delicious, layered, savory; inexpensive, low-carb and low-cal. In our test kitchen, we added an extra clove of garlic, more like 2-3 pinches of red pepper flakes (gives a wonderful kick); we used chicken stock instead of broth, and added an extra slice of bacon.

Collard greens are excellent sources of vitamin A, vitamin C, vitamin K, calcium and manganese, and moderate sources of riboflavin and folate.

Ingredients for Kickin’ Collard Greens

1 tablespoon olive oil

3 (or 4) slices bacon

1 large onion, chopped

2 (or 3) cloves garlic, minced

1 teaspoon salt

1 teaspoon pepper

3 cups chicken broth (or chicken stock)

2 (or 3) pinches red pepper flakes

1 pound fresh collard greens, cut into 2-inch pieces

Directions

Heat oil in a large pot over medium-high heat. Add bacon, and cook until crisp. Remove bacon from pan, crumble and return to the pan. Add onion, and cook until tender, about 5 minutes. Add garlic, and cook until just fragrant. Add collard greens, and fry until they start to wilt.

Pour in chicken broth, and season with salt, pepper, and red pepper flakes. Reduce heat to low, cover, and simmer for 45 minutes, or until greens are tender.

Enjoy!

Posted in: Health Blog, Your Health

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Recipe of the Week – Pasta Puttanesca with Tuna

Cancer-Fighting Super Meal

Recipe of the Week – Pasta Puttanesca with Tuna

Eat Well NutritionFeaturing abundant tomatoes and lots of garlic, Dr. Weil has called this delicious, easy Pasta Puttanesca with Tuna a “cancer-fighting super meal.”  Refer to this link for helpful information on mercury in tuna.

Ingredients

  • 2 28-oz cans Italian tomatoes, drained and crushed
  • 4 tbsp extra virgin olive oil
  • 1 tsp dried hot red pepper flakes
  • 2 tbsp capers
  • ½ cup black olives, pitted and chopped
  • 3 mashed garlic cloves
  • 2 tbsp fresh basil leaves, minced
  • 1 lb dried pasta
  • ¼ cup Parmesan cheese, grated
  • 1 package or can of tuna (low-mercury type)

Directions

In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic and basil. Let stand at room temperature for 1 hour.

Then, add the tuna to the mix. Cook the pasta in rapidly boiling water until al dente. Drain well.

Toss the hot pasta with the tomato mixture. Add the grated Parmesan cheese and serve immediately.

Enjoy!

Posted in: Health Blog, Your Health

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Recipe of the Week – Kale Quinoa Patties

Nutrient-Rich, Complete Protein

Recipe of the Week – Kale Quinoa Patties

Kale Quinoa Patties - Nutrient-Rich ProteinKale is one of the most nutrient-rich foods on the planet. Quinoa is an ancient grain, one of the few plant-based sources of complete protein, and gluten-free.

These wonder-foods come together in delicious patties that will delight all the eaters you know – a vegetarian dish that can even become gluten-free by substituting gluten-free breadcrumbs from alternative grocers, or making your own breadcrumbs from gluten free bread.

Ingredients

  • 2 ½ c cooked quinoa, cooled
  • 4 c kale, cleaned, deveined, chopped small
  • 3 large eggs, beaten
  • 1 tsp sea salt
  • ½ yellow onion, diced small
  • ½ c chives, chopped
  • ½ c Parmesan, grated
  • 2 cloves garlic, minced
  • ½ c bread crumbs (use gluten-free breadcrumbs to make this dish gluten free)
  • 2 tbsp extra virgin olive oil plus more for frying

Preparation

Combine quinoa, eggs, Parmesan, chives and salt in medium mixing bowl.

Heat 2 tbsp olive oil in skillet on medium heat sweat onions and garlic, approximately 3 minutes. Add kale to skillet cook until kale is bright green and soft.

Add kale mixture to quinoa add breadcrumbs and stir to combine ingredients place clean skillet on medium heat.

Add enough oil to coat bottom of pan.

Form patties using ½ c of quinoa mixture. Place patties in skillet being careful not to splash hot oil. Do not overcrowd the pan fry until golden brown on each side, approximately 5 minutes per side. Remove patties, drain on paper towel, and serve.

Enjoy!

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MainStreet Clinic Celebrates National Nutrition Month in March 2016

LAWTON — MainStreet Clinic will provide the Lawton-Fort Sill community with free information about nutrition and eating well during the month of March 2016 to call attention to National Nutrition Month, sponsored by the Academy of Nutrition and Dietetics (http://www.eatright.org). The theme for 2016 National Nutrition Month is “Savor the Flavor of Eating Right.

Read 16 Health Tips for Eating Well in 2016

National Nutrition MonthAccording to the American Diabetes Association, more than 30 million Americans suffer from diabetes and the number of people being diagnosed is increasing rapidly — a 13 percent increase from 25.8 million in 2010 to 29.1 million in 2012 according to the Association’s website.

“What we eat matters and it affects our health,” according to Dr. Brian Birdwell. “We encourage our clinic members and the community to be aware of when and how we eat, as well as what we eat,” said Dr. Birdwell.

MainStreet Clinic will post a Receipe of the Week each week during March, and Clinic members are encouraged to call Gabrielle Benton at 580 248-9966 to schedule their 2016 annual health screening and exam (if you have not done so already).

MainStreet Clinic is a direct primary care membership clinic offering innovative medical services in the old fashioned style of a personal physician caring for each patient individually. Clinic services include complete primary care services for individuals and families, regardless of insurance coverage, and occupational health and wellness services for employers.

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