Category Archives: recipe

Spring Superfoods: What’s In Season?

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Spring is a time for renewal and rejuvenation. So why not rejuvenate your diet by adding spring superfoods to receive their benefits?  

Seasonal superfoods are the key to maximizing nutrients, improving digestion, and staying connected to nature. The reason to eat superfoods during the season they are most prominent is that they are at the peak of their nutritional value. Foods grown and eaten in season are fresher, more flavorful, and full of vitamins. Eating greens that are abundant in the spring can detoxify and cleanse your body. Here are some spring superfoods to add to your diet: 

  • Asparagus is rich in vitamins A, C, E, and K, and is a good source of folate and fiber, which benefit the digestive system by flushing out toxins and help to promote healthy skin 
  • Spinach is high in fiber and iron and contains vitamins A, C, and K, which combine to support eye, blood, immune, metabolic, and gut health 
  • Radishes contain vitamins C and K, as well as calcium and potassium, which help support liver health and digestion 
  • Artichokes contain fiber, potassium, magnesium, and vitamin C, which help support liver function and gut health, as well as support energy production, metabolism, and maintain healthy nerve and heart function 
  • Strawberries are rich in antioxidants and an excellent source of vitamin C, potassium, and folate, which help reduce free radicals linked to cancer and diabetes, and other conditions  
  • Spring onions are a great source of antioxidants, which can help prevent heart disease and cancer, and reduce the risk of developing chronic disease 
  • Sweet peas are a great source of fiber, protein, vitamins C and A, which are good for eye health 
  • Rhubarb is full of vitamins A and K, and B vitamins, which are good for immune, skin, eye, and bone health, and support a healthy metabolism 
  • Fennel contains fiber, potassium, calcium, magnesium, iron, and vitamins C and A, which help with digestive problems, such as cramping, bloating, and gas, support eye, muscle, and bone health, boost brain health, control blood pressure, and strengthen the immune system  
  • Fava beans are a great source of magnesium, protein, and fiber, which are good for heart, bone, immune, and blood health, as well as support digestive and weight management functions, and provide neurological and brain support 
  • Garlic scapes contain glutathione, sulfur compounds, and other flavonoids, which help reduce oxidative stress which is linked to cancer, liver and kidney disease and other illnesses 
  • Fiddleheads contain the B vitamin niacin, which is essential for a healthy metabolism, nervous system, hair, skin, and eyes 
  • Mint contains vitamins A and C, iron, calcium, flavonoids, and rosmarinic acid, which have antioxidant and anti-inflammatory properties that protect cells from oxidative stress and may support overall immune function, as well as being high in menthol, which helps soothe inflammation and ease gastrointestinal symptoms 
  • Salmon is a great source of omega-3s, which can help protect the heart, brain, and more due to its anti-inflammatory benefits 
  • Blackberries are packed with fiber, potassium, and vitamin C, as well as anthocyanins, and support gut, heart, and immune health 
  • Carrots contain beta and alpha carotenes, which may help reduce cancer risk, and are full of fiber, potassium, and vitamin C for an extra boost in gut, heart, and immune health 
  • Mushrooms are a good source of vitamin D, which supports bone health and immune function 
  • Arugula contains vitamins A and K, beta-carotene, and calcium, which help with digestion, eyesight, and bone health  

If you would like to learn more about superfoods and their health benefits, you can schedule an appointment at Flushing Hospital Medical Center’s Ambulatory Care Center. Please call (718) 670-5486. 

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Christmas Recipe

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It is Christmas Eve, and we are putting the final touches on our Christmas trees and putting the remaining wrapped gifts underneath, with Christmas only a day away; we are also preparing our menus for the festive holiday.  

One dish that will help brighten up the dinner table is a Christmas pasta salad. With its festive colors and vibrant green dressing, this pasta dish will be pleasing to the eye and the palate. 

Christmas Pasta Salad Recipe | Food Network Kitchen | Food Network 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Holiday Recipe: Honey Roasted Sweet Potatoes

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Thanksgiving is tomorrow, and as we’re preparing to have dinner with the turkey as the star of the show, the sides we have along with the turkey help make it a complete meal. Sweet potatoes are often a common side dish.  

Sweet potatoes are high in fiber and vitamins A and C. Adding honey to your sweet potatoes adds natural sweetness with trace antioxidants, making this a nutritious and satisfying side.  

Here is a recipe for honey-roasted sweet potatoes that will help elevate your Thanksgiving Day meal.  

These sweet potatoes are lightly roasted with honey for a perfect balance of sweetness and caramelization.  

Honey Roasted Sweet Potatoes Recipe | Ellie Krieger | Food Network 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

What Are the Healthiest Oils to Cook With?

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When you are cooking with oil, it is important to choose the right cooking oils, as it is essential for both flavor and health.

An easy way to do this is to choose non-tropical vegetable oils to cook and prepare food. Nontropical oils are oils that come from plants that grow in temperate climates and are healthier alternatives to tropical oils, and are rich in unsaturated fats. Tropical oils are oils that come from plants that grow in warm tropical climates, such as palm oil, palm kernel oil, and coconut oil.

When you are shopping for healthy oils, choose oils with less than four grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats.

According to the American Heart Association (AHA), some common cooking oils that contain more of the “better for you” fats and less saturated fat include:

  • Canola oil
  • Corn oil
  • Olive oil
  • Peanut oil
  • Safflower oil
  • Soybean oil
  • Sunflower oil
  • Vegetable oil

Blends or combinations of these oils, which are often labeled “vegetable oil”, and cooking sprays made from these oils are also good choices.

Some oils have distinctive flavors, so it is important to try different types to determine which oils you prefer. Additionally, some oils are better for certain types of cooking than others, so you may want to have more than one type of oil in your pantry.

Some ways you can use healthy oils include:

  • Making your own salad dressings, marinades, dips, and sauces
  • Grilling, sautéing, baking, or roasting foods
  • Coating pans to keep food from sticking
  • Lightly drizzling them on foods for flavor
  • “Seasoning” cast-iron cookware
  • Substituting oil for butter, stick margarine, or solid fats

Here are some tips for cooking with healthy oils:

  • If your oil starts to smoke or catch fire, don’t use it. Oil starts to degrade once it reaches its smoking point
  • If the oil smells bad, don’t use it and throw it away. When oil is stored for too long, it can become oxidized or rancid, and it has a distinct smell
  • Do not reuse or reheat any cooking oil
  • Buy oil in smaller containers if you don’t use it frequently. This will allow you to use it before it expires
  • Store your healthy oils in a dark, cool place

If you would like to learn more about Flushing Hospital Medical Center’s nutritional services, you can visit the Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Summer Recipe: A Delicious and Refreshing Summer Pasta Salad

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As summer continues, there are going to be more gatherings with family and friends. Here is a recipe for a delicious and refreshing summer pasta salad.  

Summer Pasta Salad Recipe | Food Network Kitchen | Food Network 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Fourth of July Recipe: A Tasty Shrimp, Spicy Mango, and Avocado Salad with Citrus Dressing

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Here is a recipe for a tasty shrimp, spiced mango, and avocado salad with a refreshing citrus dressing that will be a hit at your Fourth of July celebration.  

Shrimp, Spiced Mango, and Avocado Salad with Citrus Dressing Recipe | Food Network 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Recipe- Pan-Blackened Salmon with Garlicky Kale

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It’s the middle of winter and the nights are frigid. Here is a delicious and healthy dinner recipe for pan-blackened salmon with garlicky kale that will warm up and comfort you and your family on a cold winter’s night.

https://www.foodnetwork.com/recipes/sheet-pan-blackened-salmon-with-garlicky-kale-9614139

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

A Refreshing Summer Lemonade Recipe To Cool You Off

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Do you need to cool off? Here’s a refreshing sparkling lemonade recipe to keep you cool this summer.

https://www.foodnetwork.com/recipes/sparkling-summer-lemonade-7252246

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Cantaloupe Breakfast Bowl

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If you are a fruit lover, this simple breakfast bowl is This easy breakfast bowl is picture-perfect when you’re craving a cold and refreshing treat.

INGREDIENTS

  • 1 cantaloupe, halved
  • 1 1/2 c. almond milk
  • 1 c. frozen raspberries, plus fresh raspberries, for garnish
  • 1 banana, sliced into coins, divided
  • 1/2 c. frozen pineapple or mango
  • 1/2 c. Greek yogurt
  • 1 tsp. pure vanilla extract
  • 1/2 c. granola

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DIRECTIONS

  1. Using a spoon, remove and discard seeds from cantaloupe. Use a spoon to widen hole in the center, leaving a 1″ border at the edges. Reserve removed fruit to add to smoothie.
  2. Combine almond milk, raspberries, half the banana, pineapple, Greek yogurt, vanilla, and extra cantaloupe. Blend until smooth.
  3. Pour smoothie into cantaloupe “bowls” and garnish with raspberries, granola, and remaining banana slices. Serve.

For more breakfast bowl recipe ideas visit, https://www.delish.com/cooking/menus/g27664093/smoothie-bowl-recipes/?slide=2

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Classic Holiday Flatbread

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Even though this year has brought many changes, it wouldn’t feel like the holidays without making my classic Holiday Flatbread.  This roasted cranberry and goat cheese flat bread is not difficult to make, yet adds sophistication to your menu.  It looks festive and is delicious.  I hope you enjoy it as much as my family and I do!  Happy Holidays!

Ingredients:

  • 1 ½ cup of fresh cranberries
  • 3 tablespoon light sugar maple syrup
  • 1 tablespoon finely chopped shallot
  • ½ teaspoon chopped dry thyme
  • 2 flatbreads (14.1 oz package)
  • 14 oz package fresh goat cheese crumbled

Instructions:

  • Preheat oven to 375 degrees F

Mix cranberries, maple syrup, shallot, and thyme in an 8 by 8-inch baking dish. Roast, stirring once or twice, until the cranberries burst and the mixture is bubbling and caramelizing along the edge, about 15 minutes. Remove from oven and stir until the cranberries are broken down and the mixture is thick. Set aside.

  • Lay flatbreads out on work surface. Spread the hot cranberry mixture over the flatbreads, dividing evenly. Top with the goat cheese. Bake directly on the oven rack until the cheese is softened and flatbread is crispy, 8 to 10 minutes. Cut into 8 small wedges or strips each.

Jessica Hyman -Clinical Nutrition Manager Food and Nutrition at Flushing Hospital Medical Center

Nutrition:  Service Size– 2 slices  Calories: 93

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.