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HEALTHY EATING WITH FEAST IN A BASKET
Welcome to our segment on healthy eating. Each month we will include several nutritional tips, some tricks to reduce calories and sodium intake and at least one recipe.
When the air turns cool and the trees blaze with color, it’s time to fill up your basket and taste the autumn harvest. Stock up on the finest fresh produce- apples, pears and pumpkin, sweet potatoes, figs, and butternut squash. With so many items to pick from, you’ll never be without a delicious home-cooked meal.
Nutrition Tip….
Make the produce department your first stop. In order to get the widest variety of nutrients, load your shopping cart with a colorful rainbow of items, from dark leafy greens like spinach and kale to orange sweet potatoes and squash to red tomatoes and bell peppers.
Less Calories...
Some fruits and vegetables actually burn more calories during consumption than they contain. Examples include watermelon, celery and cucumber. These foods also contain lots of water, which is great for the body.
Less Sodium...
Change your seasoning to Lawry’s Season Salt. Not only does it add a salty taste to food but it also has the kick of other herbs and spices that makes everything taste great. Lawry's has a blend with 25 percent less sodium that is widely available.
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Recipe….
Chicken Thighs with Roasted Apples and Garlic
5 cups chopped peeled Braeburn apple- about 1 ½ pounds
1 teaspoon chopped fresh sage
¼ teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
4 garlic cloves-chopped
½ teaspoon salt
Cooking spray
8 bone-in chicken thighs- about 2 pounds
¼ teaspoon black pepper
Preheat oven to 475.Combine first 5 ingredients. Add ¼ teaspoon salt; toss well to coat. Spread apple mixture on lipped pan coated with cooking spray. Sprinkle chicken with ¼ teaspoon of salt and pepper, and arrange on top of apple mixture. Bake at 475 for 25 minutes or until chicken is done and apple is tender. Remove chicken from pan; keep warm. Partially mash apple mixture with potato masher, and serve with chicken.
Serving size: 2 thighs and 2/3 cup apple mixture. Calories 257; fat 5.7g; protein 25.9g; carbohydrates 26.6g;Fiber 3.5g; cholesterol 107mg; iron 1.7mg; sodium 405mg; calcium 30mg.
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