Aug. 05--BROWNSTOWN -- Hey, ladies, are you getting enough folic acid, calcium and vitamin D in your diet?
Dietitians and nutritionists at Schneck Medical Center say most women are generally lacking in six key nutrients that prevent disease and promote general good health.
They are folic acid, calcium, vitamin D, iron, fiber and omega-3 fatty acids.
By following some simple cooking tips, every woman can increase her intake of these important nutrients and unlock a healthier future.
In their annual cooking show held last Wednesday at the Jackson County Fair, Schneck's nutritional services staff demonstrated several quick and easy recipes designed to boost women's health.
Each recipe focused on a particular nutrient.
In her recipe for fruit enchiladas, intern Lauren Cass from Ball State University talked about the role of fiber in a woman's diet.
"You should have 25 to 30 grams of fiber a day," Cass said. "But most people typically get 15 grams or less."
Why is fiber so important?
"It helps keep you full so you don't eat too much and it helps eliminate cholesterol from the body," she said.
Good sources of fiber include oatmeal, whole grain breads and pastas, popcorn, fruit, vegetables and beans, she added.
With a variety of fruit, including strawberries, pineapple, blueberries, raisins, pears and even applesauce, wrapped up in a fat-free wheat tortilla, Cass' fun fruit enchiladas provide 10 grams of fiber per serving.
A little whipped cream on top and you have the perfect dessert or snack without all the guilt.
Looking for another quick recipe that is healthy and still satisfies your sweet tooth?
Try dietitian Jill Whitaker's Perfect Peanut Butter Balls.
By combining some unusual ingredients, this dessert will help increase your intake of omega-3 fatty acids, she said.
The recipe calls for peanut butter, oatmeal, honey, raisins, nonfat dry milk, coconut, sesame seeds, flaxseed and dark chocolate chips.
Each serving provides 1 gram of omega-3.
Considered a "good fat," omega-3 helps decrease triglycerides, blood pressure, body inflammation and risk of heart disease.
It's recommended that women have 1.1 grams of omega-3 a day.
Sources of this nutrient are fish, fish oil and flaxseed, which Whitaker said is available at most grocery stores.
Fish, including salmon and tuna, is a popular, healthy choice for meals and was featured in two of registered dietitian Lesley Lenderman's recipes.
In one recipe focusing on vitamin D, she made summer salmon cakes with dill sauce.
Fresh vegetables, including onion, celery and red pepper, add flavor, color and more nutrients to the salmon cakes, which are made from canned salmon, reduced calorie breadcrumbs, hot sauce, Worcestershire sauce and an egg.
The dill sauce mixture uses reduced-fat mayonnaise and nonfat plain yogurt to keep the recipe healthier and add a refreshing sauce to the fish.
What's great about the salmon recipe is that two of the patties equal a serving and are only 260 calories and five grams of fat. It also provides 14 grams of fiber and 24 grams of protein.
Lenderman said that vitamin D works with calcium to create strong bones and is important for keeping up energy. Some studies have shown that it also reduces risk of some cancers, she added.
The daily recommendation of vitamin D is 400 international units per day, with people age 51 or older needing at least 600 IU.
To reach that amount, Lenderman suggests eating more salmon, cereals and going outside, because sunlight is a good source of vitamin D.
For information and additional resources, call Schneck Medical Center Nutrition Services Department at 522-0174.
Recipes
Fruit Enchiladas
Makes 8 servings
Ingredients
12 large strawberries, diced
1 (8-ounce) can crushed pineapple, drained (reserve juice)
1 cup fresh/frozen blueberries
1 cup raisins or chopped dates
1 (15-ounce) can pears, drained, diced (reserve juice)
1 cup unsweetened applesauce
1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon honey
8 fat-free corn or whole wheat tortillas
1 can whipped cream (optional)
Preparation:
Mix the berries, pineapple, raisins/dates in a bowl and set aside. Place the pears and ½ cup of the combined reserved juices in a saucepan. Mash with fork. Add the applesauce, cinnamon, nutmeg and honey and heat over low heat until warmed through. Do not boil. Place ½ cup of the fruit mixture down in the center of each tortilla. Roll up, pour a little of the sauce over each tortilla and serve. Add some whipped cream on top if you like.
Nutritional information: 295 calories, 2g fat, 0mg cholesterol, 345mg sodium, 66g carbohydrate, 10g dietary fiber, 36g sugar, 5g protein
Peanut Butter Balls
Makes 20
Ingredients
½ cup peanut butter
1 cup uncooked oatmeal
½ cup honey
½ cup raisins
1 cup nonfat dry milk
½ cup coconut
Sesame seeds
½ cup ground flaxseed
½ cup dark chocolate chips or mini chocolate chips (optional)
Preparation:
Mix all ingredients except sesame seeds together. Roll into balls. Roll balls in sesame seeds on table. Eat or store in the refrigerator.
Nutritional information: 155 calories, 8g fat, 0mg cholesterol, 33mg sodium, 19g carbohydrate, 2g fiber, 5g sugar, 3.5g protein, 1g omega-3.
Simple Sesame Tuna
Makes 4 servings
Ingredients
½ teaspoon salt
4 (6-ounce) tuna steaks, about ½ inch thick
2 tablespoons sesame seeds
2 teaspoons sesame oil
12 green onion tops, cut into strips
1 tablespoon low sodium soy sauce
Preparation:
Sprinkle salt evenly on fish and sprinkle sesame seeds on both sides of fish, pressing gently into the fish. Heat oil in a nonstick skillet over medium-high heat. Add fish, cook 2 minutes on each side or until desired degree of doneness. Remove from pan and keep warm. Add green onion strips and soy sauce to pan; saute 3 minutes and spoon over fish.
Nutritional information: 249 calories, 6g fat, 500mg sodium, 77mg cholesterol, 5g carbohydrate, 2.2g fiber, 40g protein, 2.6g Omega 3.
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