Recipe: Vegetarian Lime Orzo

Trying to limit your meat intake? Try this delicious vegetarian lime orzo recipe from allrecipes.com.

Ingredients:
2 cups orzo pasta
2 tablespoons olive oil
2 cloves garlic, minced
1 zucchini, peeled and shredded
1 carrot, peeled and shredded
1 (16 ounce) can stewed tomatoes, undrained
1 (14 ounce) can vegetable broth
1 teaspoon Italian seasoning
1 teaspoon dried basil leaves
Salt and black pepper to taste
1/4 cup chopped green onions
1/4 cup chopped fresh parsley
2 teaspoons grated lime zest
2 tablespoons lime juice
1/2 cup grated Parmesan cheese for topping

Directions:
Heat the olive oil in a large skillet over medium-high heat. Stir in the garlic and orzo pasta; cook and stir until pasta turns a light, golden color, about 5 minutes. Stir in zucchini and carrots; cook until vegetables soften, about 2 minutes. Stir in the tomatoes, vegetable broth, Italian seasoning, and basil. Season with salt and pepper to taste. Reduce heat to medium. Cover, and simmer until almost all liquid is absorbed, about 10 minutes. Stir in the green onions, parsley, lime zest, and lime juice. Remove from heat, cool slightly, and serve sprinkled with Parmesan cheese.

Enjoying Fruits and Veggies During Winter

106211_keenan001By: Elizabeth Villalta, MS, RD, LDN, Duke Center for Metabolic and Weight Loss Surgery

Winter may not seem like the best time of year for getting fruits and vegetables into your diet, but this is a great time for cabbage-family vegetables and citrus fruits.

In the cabbage family, brussels sprouts, collard greens and kale are all plentiful this time of year. All are excellent sources of vitamin C (to help ward off that cold) with brussels sprouts also being a good source of fiber and folate (also known as vitamin B-12). Collard greens and kale are excellent sources of vitamin A and good sources of calcium.

Brussels sprouts can be easily roasted or steamed and added to a pasta dish. They can also be candied by dusting with brown sugar and heating in the microwave. Collard greens can replace lettuce as a base for your salad or added in stir fry. Kale can be a side dish by simmering with broth, garlic and salt. Kale can also be steamed and seasoned with lemon juice, olive oil, salt and pepper. Try adding it to soup or substituting it for spinach.

Clementine, grapefruit, kiwifruit, papaya, passion fruit, oranges and pomegranate are citrus fruits that are easily accessible this time of year. Much like the cabbage-family vegetables, citrus fruits are all high in or excellent sources of vitamin C. Many citrus fruits are also good sources of fiber and high in vitamin A. Kiwifruit and pomegranate are good sources of potassium.

All these fruits can be eaten fresh or added to oatmeal, yogurt, salad, chicken wraps and smoothies. If you want to get creative (or need to be sneaky adding in new foods) try making a citrus salsa to top your fish or chicken.

Don’t forget frozen, canned and dried fruits and vegetables can be enjoyed all year. Be sure to look for fruits without added sugar or syrups. Canned items should be low in sodium.

Top Blog Posts of 2014

Thank you for taking the time to read our blog. Our goal is to share news about Duke Regional Hospital and offer tips for leading a healthy life. Take a look at a few of this year’s top articles.

Red Pepper Hummus recipe

Learn more about The Birth Place at Duke Regional Hospital

Blue Cross Blue Shield Policy Change for Bariatric Surgery

Congratulations to our Healthcare Heroes

Duke University Health System Achieves Magnet Designation

Thank you for your support. We hope you have a happy and healthy 2015!

Recipe: Green Beans with Walnuts

Green BeansMake this healthy and delicious side dish for your next holiday gathering.

Ingredients

  • 2 pounds fresh green beans, washed and trimmed
  • 2 tablespoons butter
  • 1 cup chopped walnuts
  • 2 tablespoons walnut oil
  • 2 tablespoons minced fresh parsley
  • ground black pepper to taste
  • salt to taste

Directions

Place the walnuts on an ungreased baking sheet. Bake at 350 degrees for 5 to 8 minutes.

Cook beans in large pot of boiling salted water until just tender, about 5 minutes. Drain. Rinse beans with cold water, and drain well. Can be prepared 6 hours ahead. Let stand at room temperature.

Melt butter or margarine with oil in heavy large skillet over high heat. Add beans and toss until heated through, about 4 minutes. Season with salt and pepper. Add walnuts and parsley and toss. Transfer to bowl and serve.

Makes eight servings.

From Allrecipes.com

 

 

 

Recipe: Whole Wheat Pizza Crust

PizzaFrom allrecipes.com

Ingredients

  • 1 teaspoon white sugar
  • 1 1/2 cups warm water
  • 1 tablespoon active dry yeast
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 2 cups whole wheat flour
  • 1 1/2 cups all-purpose flour

Directions

In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.

Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour and 1 cup of the all-purpose flour until dough starts to come together. Tip dough out onto a surface floured with the remaining all-purpose flour and knead until all the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.

When the dough is doubled, tip the dough out onto a lightly floured surface and divide into 2 pieces for 2 thin crust, or leave whole to make one thick crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.

Preheat the oven to 425 degrees F. Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well oiled pizza pan. Top pizza with your favorite toppings, such as sauce, low-fat cheese or vegetables.

Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.

Makes 10 servings.

Recipe: Annie’s Fruit Salsa and Cinnamon Chips

 

Cut KiwiEnjoy this delicious and versatile recipe from Allrecipes.com.

Ingredients
Recipe makes 10 servings

  •    2 kiwis, peeled and diced
  •    2 Golden Delicious apples – peeled, cored and diced
  •    8 ounces raspberries
  •    1 pound strawberries
  •    2 tablespoons white sugar
  •    1 tablespoon brown sugar
  •    3 tablespoons fruit preserves, any flavor
  •    10 (10 inch) flour tortillas
  •    butter flavored cooking spray
  •    2 tablespoons cinnamon sugar


Directions
In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.

Preheat oven to 350 degrees.

Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.

Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.

How to add more fruits and vegetables to your diet this summer

106211_keenan001

By Elizabeth Villalta, MS, RD, LDN
Duke Center for Metabolic and Weight Loss Surgery

The average person needs four servings of fruits and vegetables daily, and summer is the perfect time to add more fruits and vegetables to your diet because so many are in season. You can use fruits and vegetables to spice up a recipe, or if you have picky eaters, hide them in a recipe. However you do it, eating more fruits and vegetables is a great way to boost the nutrition of any dish. Many fruits and vegetables contain soluble fiber, which helps carry cholesterol out of the body. They also contain vitamins needed for everyday health, including the antioxidant properties of vitamins A, C, and E. Flavonoids and carotenoids give fruits and vegetables their color and also act as antioxidants in the body. Antioxidants help fight off free radicals created in your body that can cause cancer. Here are some ways to add fruits and vegetables to your diet this summer.

Fruit glazes or marinades: Blueberries, cherries, peaches, apricots and raspberries are all fruits that pair well with the savory flavor of meats and BBQ sauce. The juicy acidity of the fruit will help tenderize your meat. Check out recipes for a blueberry bourbon BBQ sauce and for peach chutney.

Fruit salsa: Peaches and mango can be a sweet addition to your salsa this summer. Peaches and mangos not only contain vitamins, but also an array of minerals that act as cofactors to keep normal body functions going. Try out this recipe for avocado-mango-salsa.

Grilled fruit and vegetables: Kabobs are a quick and easy way to combine fruits and vegetables together in the same meal. You can put onions, pineapples, peaches, bell peppers and tomatoes on a skewer and throw them all on the grill for a sweet and savory meal. Try this for dinner, honey chicken kabobs.

Soup: Cold soup in the summer is an easy way to beat the heat. You can make traditional gazpacho with tomatoes, or switch it up with a watermelon gazpacho that gives the perfect balance between sweet and salty. Try this recipe for watermelon and cucumber gazpacho.

Smoothies: For picky eaters who do not like vegetables, try adding kale or spinach to a fresh smoothie. The sweetness of the fruits hides the flavor of the greens. Kale and spinach add additional potassium, calcium and iron. Here is a recipe for a blueberry spinach smoothie.

Vegetable puree: For picky eaters who do not like vegetables, adding a puree of individual or mixed vegetables will help increase the servings you need daily. The best vegetables to puree are steamed or boiled carrots, cauliflower, yellow squash, broccoli, zucchini and spinach. Pulverize any combination of these vegetables and add them to sauces, casseroles, soups or stew. Try out barbell burgers or cauliflower puree.