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Nutrition Tips

Food Information and Recipies for Healthy Eating

11/13/15

Why Brussels Sprouts?

Brussels sprouts can be boiled, steamed, oven roasted, braised, grilled and even enjoyed raw. Plus, 1 cup of raw Brussels sprouts is high in vitamin C and vitamin K and a good source of vitamin A, dietary fiber, folate, vitamin B6, manganese, potassium.

11/20/15

Food of the Week: TUNA

Tuna is the ideal protein; it’s high in omega-3 fatty acids and low in saturated fat. This makes it the king of recovery foods.

12/13/15

Banana Chai Smoothie

5 minutes, 1 serving, 262 calories per serving, vegan, gluten-free

Ingredients

1 banana, frozen
1.5 cups coconut milk beverage, unsweetened
Vanilla flavored protein powder
¼ teaspoon ginger
¼ teaspoon cardamom
¼ teaspoon cinnamon
¼ teaspoon clove

Directions

Blend all ingredients together in blender for 15-20 seconds.
Pour into a glass and enjoy!

12/20/16

Food of the Week: Cauliflower

White, orange, green or purple, it doesn’t matter what color your cauliflower is -- it’s good for you. This winter, dine on some of this healthy crucifer from the cabbage family that is full of nutritional substance

1/13/16

COLLARDS 101

COLLARD GREENS (OR SIMPLY “COLLARDS”) ARE A CULTIVAR OF BRASSICA OLERACEA, THE SAME SPECIES OF VEGETABLES THAT INCLUDES KALE AND CAULIFLOWER. THE TECHNICAL NAME FOR THIS CULTIVAR GROUP IS ACEPHALA, WHICH IS GREEK FOR “WITHOUT A HEAD.” UNLIKE A TIGHT “HEAD” OF CABBAGE, COLLARD LEAVES GROW LOOSE.

COLLARDS BASICS:

COLLARDS ARE AVAILABLE YEAR-ROUND BUT ARE TASTIEST AND MOST NUTRITIOUS IN THE WINTER MONTHS AFTER THE FIRST FROST.
LOOK FOR DARK GREEN LEAVES THAT SHOW NO SIGNS OF YELLOWING OR WILTING.
WASH EACH LEAF BEFORE USING.

STORE THE LEAVES IN YOUR REFRIGERATOR IN PLASTIC BAGS WITH AS LITTLE EXTRA AIR AS POSSIBLE.
REMOVE THE STEMS AND SPINES AS YOU WOULD DO FOR KALE.

1/20/16

COCONUT CHILI EGGPLANT FRIES

By: Rose Marie Jarry, Master Chef at Kronobar

40 minutes, 2 servings, gluten-free, vegan.

Ingredients

4 cups chopped eggplant in fries shape
4 tablespoons cold press olive oil
4 tablespoons coconut flour
1 tablespoon coconut palm sugar
Sea salt
1 tablespoon red chilli flakes

Directions

Preheat the oven to 350F.
Slice the eggplant into 5-6 long slices. Then, sprinkle sea salt on them and let it sit for 10 minutes.
Chop the eggplant into fries shape, place them in a bowl.
Pour the olive oil on them and mix well making sure there is some oil on all of the fries.
Add the sugar, coconut flour, and the chili flakes. Rub all the fries in the ingredients.
Lay them on a pre-greased cookie sheet pan and bake them for 30 minutes in the oven.
Remove from the oven when the fries are getting darker.
Enjoy!

3/6/16

FOOD OF THE WEEK: TURKEY

TURKEY 101

THERE ARE ABOUT 32G OF PROTEIN IN A 4-OZ. SERVING OF TURKEY, MAKING IT A SOLID SOURCE OF ESSENTIAL AMINO ACIDS. IN FACT, JUST ONE SERVING OF TURKEY PROVIDES 65 PERCENT OF YOUR RECOMMENDED DAILY INTAKE OF PROTEIN. TURKEY IS ALSO CONSIDERED A GOOD SOURCE OF VITAMINS B3 AND B6. A SERVING OF TURKEY MEAT HAS 36 PERCENT OF THE DAILY ALLOWANCE OF B3 AND 27 PERCENT OF YOUR RECOMMENDED INTAKE OF B6. ADDITIONALLY, TURKEY ALSO CONTAINS SELENIUM, WHICH IS ESSENTIAL FOR THE HEALTHY FUNCTION OF THE THYROID AND IMMUNE SYSTEM, AND ALSO PLAYS A ROLE IN YOUR ANTIOXIDANT DEFENSE SYSTEM, HELPING TO ELIMINATE FREE RADICALS FROM YOUR BODY.

TURKEY CHILI

Ingredients

1 lbs ground turkey
2 cans 15 ounce black beans
3 cans 15 ounce diced tomatoes
3-4 garlic cloves, chopped
1-4 jalapenos or favorite chili peppers (to taste)
1 bell pepper
2-4 tsp chili powder (to taste)
Olive oil

Directions

Brown turkey in a stockpot on medium heat in a little bit of olive oil, drain excess grease.
Chop and add rest of ingredients.and bring to boil.
Bring down to a simmer and cook for at least 15 minutes.

4/6/16

KIWI STRAWBERRY SMOOTHIE

By: Andrew Thomas

Ingredients

1 kiwi, peeled
1 cup strawberries, fresh or frozen
1 banana, frozen
1/2 cup Greek yogurt
3/4 cup water

Directions

Add kiwi, strawberries, banana, Greek yogurt, and water to blender.
Blend for 10-15 seconds, or until fully blended.
Pour into a glass and enjoy!
4/25/16

STEAK BURRITO

This recipe is brought to you by: InsideTracker

Benefits: Glucose, HDL, Magnesium, Folate, Vitamin B12, hsCRP, White Blood Cells, Creatine Kinase, Cortisol, Testosterone, Iron

Prep Time: 15 minutes, Cook Time: 12 minutes

Special Kitchen Tools: Grill

Ingredients

6oz flank steak
1/2 cup brown rice, cooked
1/2 avocado
1/2 tomato, diced
1 cup romaine lettuce, shredded
1 6-inch corn tortilla
1 tsp onion powder
3/4 tsp seasoning salt
1 1/2 tsp dried oregano
3/4 tsp crushed red pepper flakes
1/2 tsp garlic powder
1/2 tsp chili powder
1/2 tsp cumin

Recipe Directions and Serving Size

Preheat the grill on high heat. In a medium-sized mixing bowl, mix the onion powder, seasoning salt, oregano, red pepper flakes, garlic powder, chili powder, and cumin.

Place the raw flank steak in the mixing bowl and evenly coat it with the spice mixture.

Spray the grill with non-stick spray and grill the steak on high heat until cooked (the center is white or the internal temperature has reached 165F). Remove the steak from the grill and let sit for two minutes.

Place the tortilla on the grill for ten seconds on each side.

Fill the tortilla with the brown rice, avocado, tomato, and lettuce.

Slice the steak on a bias and lay on top of the tortilla. Serve.