Heart Healthy Comfort Food Recipe Modifications

February is National Heart Health month and what better time than now to modify favorite comfort food recipes to make them healthier. You can still enjoy delicious comforting foods with simple substitutions and add ons that don’t compromise on texture and flavor. Adding pumpkin or butternut squash puree to a Mac ‘n’ cheese recipe increases the amount of dietary fiber, vitamin A (beta-carotene) and potassium content, just to name a few benefits. And it gives the pasta a deep orange-yellow hue. You still use high-quality, all-natural real ingredients.

Mac ‘n’ cheese with a twist

16 oz macaroni or other small pasta
2 TB butter
1 TB arrowroot starch or cornstarch
1 cup evaporated skim milk
1/2 cup either butternut squash puree or pumpkin puree
1 and 1/4 cup sharp cheddar cheese (you can try out reduced fat cheese)
1/4 cup shredded Parmesan or Romano cheese
Pepper, salt and/or a salt free seasoning alternative
Fresh chopped herbs of your choice

Cook pasta according to package directions. Set aside. In a medium saucepan, melt butter and whisk in starch for about 2 minutes. Slowly add evaporated milk, continuing to whisk. Continue cooking and stirring until thickened and lump-free (about 5 minutes). Whisk in squash puree and cheeses. Fold in cooked pasta until well coated. Season and top with herbs.

Baked sweet potato fries

2 medium-large sweet potatoes, cut into 1/4 inch thick lengthwise (French fry style)
2 TB avocado oil
1 TB arrowroot powder or cornstarch
garlic powder, salt and pepper

Line baking sheet with parchment paper and preheat oven to 425 degrees. Toss potatoes with oil and powder/starch. Place the potatoes in rows on the parchment paper, spaced apart (don’t crowd them). Bake for 15 minutes, flip the potatoes, bake for another 15-20 minutes. Take out of oven and season.

Fruity rice pudding

4 cups low-fat milk
1 cup brown rice
2-3 cinnamon sticks
pinch of salt
1/4 cup sugar
1 tsp vanilla extract
pinch of nutmeg
1/4 cup non-fat, vanilla Greek-style yogurt
2 apples, peeled and diced
1 pear, peeled and diced
Ground cinnamon (optional)

In a heavy medium-sized saucepan, bring milk, rice, cinnamon sticks and salt to a simmer. Reduce heat to low. Cover and gently simmer until rice is very tender and milk is almost absorbed (stirring occasionally), about 1 hour. Add sugar, vanilla, nutmeg and stir to blend over low heat until mixture is very thick (about 15 minutes). Remove cinnamon sticks. Stir in yogurt and 3/4 cup of the fruit into the pudding. Transfer to a large bowl. Tope with remaining fruit and sprinkle with cinnamon. Serve warm or cold.

New Year Health Goals

According to a recent survey, the top 5 resolutions for the new year are improved fitness, improved finances, improved mental health, losing weight and improved diet. How many resolutions or goals does each person set? Almost half of participants surveyed report setting 3 goals for 2024.

If you have health in mind, you are not alone. But what makes a goal more definitive than a wish? A few things. Make sure your goal is SMART, specific, measurable, achievable, relevant and time-bound. Put some thought into your goal. Consider this: the best goals for an individual align with their values, or the beliefs, interests and principles that guide your life. For example, if your goal is fitness/activity-driven and you value family, community, fun, and adventure, joining a climbing gym with your family may fall in line with these core values.

Make your goal action versus outcome oriented. In other words, instead of what you want to achieve at the end (weight loss) what will you do to get there? What are the steps or actions that will enable you to lose 1 lb at a time to get to that ultimate goal? Changing specific eating habits, practicing portion control and/or increasing exercise can be short-term goals that get you there.

Keep your goals positive rather than negative. Focus on what you will do/have/add versus what you must limit/omit and avoid. With these tips you can set goals that go beyond wishes and hopes.

Holiday Health Tips

December is typically a jam-packed month with holiday celebrations, shopping, end of year duties (personal and/or professional) among other things. Like most people, you are trying to maintain your sanity, weight and peace of mind. Physical activity, stress management and nutrition are 3 major players in maintaining a healthy body and mind. Consider a the following tips to help you keep up the momentum through the end of the year.

• Experiment with in-season produce and new, healthy holiday recipes. Search the internet for healthy recipes including ingredients such as winter squash, root vegetables, cabbage, pears, and apples, for example. These pair well with warm, sweet spices such as nutmeg, allspice and cloves.
• To stay active, consider signing up for a local/community walk or run. See what holiday-themed offerings are taking place in your community. Recruit the family for an after-dinner stroll to check out the Christmas decorations.
• Managing stress takes planning and consistency but not as much time as you might think. Incorporate laughter into your life, every day. A joke, funny video or story can put a smile on your face and lighten your heart. Have 5 minutes? Try progressive muscle relaxation at night when you hit the sack.