Health and Justice Building
When:Wednesday May 18th @ noon
Where:HJB room 2500
Utah County Jail
When: Wednesday May 25th @ noon
Where: EOC room
*Door prizes will be given
*Attendance is worth 15 HE points
May 13, 2011
May Brown Bag
Eating healthy can be tough when we don't take the time to plan ahead. Come to this month's Brown Bag and learn how taking a few minutes during your week to plan ahead can actually save you some time and money. You'll also learn ideas of how to incorporate more nutrients into your meals. Hope to see you there :)
Health and Justice Building
When:Wednesday May 18th @ noon
Where:HJB room 2500
Utah County Jail
When: Wednesday May 25th @ noon
Where: EOC room
*Door prizes will be given
*Attendance is worth 15 HE points
Health and Justice Building
When:Wednesday May 18th @ noon
Where:HJB room 2500
Utah County Jail
When: Wednesday May 25th @ noon
Where: EOC room
*Door prizes will be given
*Attendance is worth 15 HE points
Eat Your Colors!!!
Hello Everyone,
Spring is here and gardens are growing. Now is a time where there are tons of tasty fruits and vegetables available. The Healthy Lifestyles program would like to invite you to participate in the "Eat Your Colors Challenge".
What: "Eat Your Colors Challenge". This is a four week challenge with two parts:
Part 1: Eat at least 3 of the 5 different colors of fruits and/or vegetables every day throughout the challenge.
Part 2: Submit your yummiest/healthiest recipe containing at least one fruit and/or vegetable in it (the more f&v the better)
Who: ALL Healthy Lifestyles participants are welcome and encouraged to participate in this challenge.
When: May 15th - June 11th
Why Should I Participate?:
*Completing this challenge will give you your total 30 points for the second quarter.
*All who participate and complete this challenge will receive a
Healthy Lifestyles Recipe Book!!!!!!
We'll be combining all the recipes from the 2010 Healthy Holidays Challenge with all the recipes submitted this time around.
*Prize drawing for completing the challenge
When Can I Sign Up?: Today!!!
*Go to www.appleprogram.com
*Log In
*Click on "Competitions"
*Click "Sign Me Up"
Where Can I Find More Info/Instructions?:
*Click Health Promotion (Located on the left hand side of the page)
*Scroll down until you see the "Eat Your Colors Challenge"
*Read about the challenge and the instructions of how to participate
If you have any questions please contact Stephanie Jones @ 801-851-7098, stephh.uchlth@state.ut.us OR call Apple at 1-888-346-0990
Apr 29, 2011
May Vegetable of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen vegetable for May is:
The Potato
Potatoes were introduced to North America in the 18th century via Irish immigrants, however their native home is South America. Potatoes were first cultivated in the Andes Mountains over 7,000 years ago. Many kinds of potatoes are seen in restaurants, grocery stores, and even homes today, but the most common of these are the russet, round white, and the red potato. Potatoes are tough and durable, store well, and have an impressive nutritional content including being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a low calorie food and are free of fat, cholesterol, and sodium. Keep in mind, however, that the leaves and stems of a potato plant are poisonous and may cause illness when ingested.
To learn more about the potato (selection, preparation, etc.) click here.
Broccoli Baked Potatoes
Makes 6 servings (serving size 1 potato)
Each serving equals 1 1/4 cups of fruit or vegetables
Source: Produce for Better Health
Ingredients
6 medium Idaho potatoes
3 stalks broccoli
¼ cup skim milk
1 cup shredded low fat Cheddar cheese
1/8 tsp pepper
Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake until done, 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese. Return in oven to heat through (about 15 minutes). Oven: 350°F. Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.
Nutritional analysis per serving (1 potato): Calories 346, Protein 24g, Fat 7g, Calories From Fat 17%, Cholesterol 20mg, Carbohydrates 44g, Fiber 14g, Sodium 327mg.
The Potato
Potatoes were introduced to North America in the 18th century via Irish immigrants, however their native home is South America. Potatoes were first cultivated in the Andes Mountains over 7,000 years ago. Many kinds of potatoes are seen in restaurants, grocery stores, and even homes today, but the most common of these are the russet, round white, and the red potato. Potatoes are tough and durable, store well, and have an impressive nutritional content including being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a low calorie food and are free of fat, cholesterol, and sodium. Keep in mind, however, that the leaves and stems of a potato plant are poisonous and may cause illness when ingested.
To learn more about the potato (selection, preparation, etc.) click here.
Broccoli Baked Potatoes
Makes 6 servings (serving size 1 potato)
Each serving equals 1 1/4 cups of fruit or vegetables
Source: Produce for Better Health
Ingredients
6 medium Idaho potatoes
3 stalks broccoli
¼ cup skim milk
1 cup shredded low fat Cheddar cheese
1/8 tsp pepper
Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake until done, 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese. Return in oven to heat through (about 15 minutes). Oven: 350°F. Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.
Nutritional analysis per serving (1 potato): Calories 346, Protein 24g, Fat 7g, Calories From Fat 17%, Cholesterol 20mg, Carbohydrates 44g, Fiber 14g, Sodium 327mg.
May Fruit of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for May is:
The Lime
Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. In the eighteenth century, all British naval ships assigned to long journeys were required to carry limes. The nickname ‘limeys’ for British sailors has continued to this day.
Selection
Select limes that are glossy and light to deep green in color. Limes should have a thin, smooth skin and be heavy for their size. Small brown areas on the skin should not affect flavor, but large blemishes or soft spots indicate a damaged lime. Ripe limes are firm, but not hard. Avoid limes that have a yellowish skin or are too small. A hard shriveled skin is a sign of dryness, as is a coarse thick skin. Limes are available year round in most supermarkets.
Storage
Limes may be stored at room temperature or in the refrigerator for up to 3 weeks. Limes store better in a plastic bag if placed in the refrigerator and those stored at room temperature will yield more juice. Take care to keep limes out of direct sunlight as they will shrivel and become discolored.
Lime Shrimp Kabobs
Makes 2 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
16 large shrimp, uncooked, deveined,
3 large limes
2 cloves garlic, crushed and peeled
¼ tsp black pepper
2 tsp olive oil
2 Tbsp fresh cilantro, cleaned and chopped
10 medium cherry tomatoes, rinsed and dried
10 small white-button mushrooms, wiped clean and stems removed
In a glass measuring cup, squeeze limes, yielding 1/4 cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator (do not let them marinate for more than 30 minutes as the acid of the juice will alter the texture of the shrimp). While waiting, alternate cherry tomatoes, mushrooms, and shrimp on four skewers.
Grill the skewers over a medium heat for 3 to 4 minutes on each side until the shrimp are just cooked through.
Nutritional information per serving: Calories 190, Protein 18g, Fat 7g, Calories from Fat 28%, Cholesterol 85mg, Carbohydrates 20g, Fiber 5g, Sodium 116mg.
The Lime
Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. In the eighteenth century, all British naval ships assigned to long journeys were required to carry limes. The nickname ‘limeys’ for British sailors has continued to this day.
Selection
Select limes that are glossy and light to deep green in color. Limes should have a thin, smooth skin and be heavy for their size. Small brown areas on the skin should not affect flavor, but large blemishes or soft spots indicate a damaged lime. Ripe limes are firm, but not hard. Avoid limes that have a yellowish skin or are too small. A hard shriveled skin is a sign of dryness, as is a coarse thick skin. Limes are available year round in most supermarkets.
Storage
Limes may be stored at room temperature or in the refrigerator for up to 3 weeks. Limes store better in a plastic bag if placed in the refrigerator and those stored at room temperature will yield more juice. Take care to keep limes out of direct sunlight as they will shrivel and become discolored.
Lime Shrimp Kabobs
Makes 2 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
16 large shrimp, uncooked, deveined,
3 large limes
2 cloves garlic, crushed and peeled
¼ tsp black pepper
2 tsp olive oil
2 Tbsp fresh cilantro, cleaned and chopped
10 medium cherry tomatoes, rinsed and dried
10 small white-button mushrooms, wiped clean and stems removed
In a glass measuring cup, squeeze limes, yielding 1/4 cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator (do not let them marinate for more than 30 minutes as the acid of the juice will alter the texture of the shrimp). While waiting, alternate cherry tomatoes, mushrooms, and shrimp on four skewers.
Grill the skewers over a medium heat for 3 to 4 minutes on each side until the shrimp are just cooked through.
Nutritional information per serving: Calories 190, Protein 18g, Fat 7g, Calories from Fat 28%, Cholesterol 85mg, Carbohydrates 20g, Fiber 5g, Sodium 116mg.
Apr 27, 2011
Healthy Lifestyles Library
Hello Everyone,
I'd like to tell you about the Healthy Lifestyles library. If you are interested in checking out a book please contact Stephanie Jones at stephh.uchlth@state.ut.us or at 801-851-7098.
Books for you to check:
"Intuitive Eating: A Revolutionary Program That Works" by Evelyn Tribole, M.S.,R.D. and Elyse Resch, M.S.,R.D.,F.A.D.A
We've all been there-angry with ourselves for overeating, for our lack of willpower, for failing at yet another diet that was supposed to be the last one. But the problem is not you. It's that dieting, with its emphasis on rules and regulations, has stopped you from listening to your body. Written by two prominent nutritionists, Intuitive Eating focuses on nurturing your body rather than starving it, encourages natural weight loss, and helps you find the weight you were meant to be.
"The How of Happiness: A New Approach to Getting the Life You Want" by Sonja Lyubomirsky
The How of Happiness is a comprehensive guide to understanding the elements of happiness based on years of groundbreaking scientific research. It is also a practical, empowering, and easy-to-follow workbook, incorporating happiness strategies, exercises in new ways of thinking, and quizzes for understanding our individuality, all in an effort to help us realize our innate potential for joy and ways to sustain it in our lives.
"Health at EVERY Size: The Surprising Truth About Your Weight" by Linda Bacon, PhD
Tune in to your body's expert guidance. Find the joy in movement. Eat what you want, when you want, choosing pleasurable foods that help you to feel good. You too can feel great in your body right now-and Health at Every Size will show you how.
Health at Every Size has been scientifically proven to boost health and self-esteem. The program was evaluated in a government-funded academic study, its data has been published in well-respected scientific journals.
Health at Every Size is NOT a diet book. Read it and you will be convinced the best way to win the war against fat is to give up the fight.
"When Women Stop Hating Their Bodies: Freeing Yourself from Food and Weight Obsession" by Jane R. Hirschmann and Carol H. Munter
In this revolutionary new book, bestselling authors Carol Munter and Jane Hirschmann explore the myriad reasons why women cling to diets despite overshelming evidence that diets don't work. In fact, diets turn us into compulsive eaters, obsessed with food and weight.
Munter and Hirschmann call this syndrome "Bad Body Fever" and demonstrate how "bad body thoughts" are clues to our emotional lives. They explore the difficulties women encounter replacing dieting with demand feeding. And finally, they teach us how to think about our problems rather than eat about them-so that food can resume its proper place in our lives.
"Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle" by Michelle May, M.D.
Do you regularly deprive yourself, succumb to temptation, feel guilty, and then start the process all over again? If so, you need this book. Dr. Michelle May will guide you out of the food-focused, diet-driven downward spiral that leads you to eat, repent, and repeat. She offers a powerful alternative: end your love-hate relationship with food and start eating mindfully and joyfully.
No more rigid rules, strict exercise regimes, questionable drugs, or food substitutes. This book will soon have you eating the foods you love without fear, without guilt, and without bingeing. Create the healthy, energetic, and vibrant life you deserve.
"5 A Day: The Better Health Cookbook" by Dr. Elizabeth Pivonka and Barbara Berry
150 delightful recipes to help you get your fruits and vegetables each day.
I'd like to tell you about the Healthy Lifestyles library. If you are interested in checking out a book please contact Stephanie Jones at stephh.uchlth@state.ut.us or at 801-851-7098.
Books for you to check:
"Intuitive Eating: A Revolutionary Program That Works" by Evelyn Tribole, M.S.,R.D. and Elyse Resch, M.S.,R.D.,F.A.D.A
We've all been there-angry with ourselves for overeating, for our lack of willpower, for failing at yet another diet that was supposed to be the last one. But the problem is not you. It's that dieting, with its emphasis on rules and regulations, has stopped you from listening to your body. Written by two prominent nutritionists, Intuitive Eating focuses on nurturing your body rather than starving it, encourages natural weight loss, and helps you find the weight you were meant to be.
"The How of Happiness: A New Approach to Getting the Life You Want" by Sonja Lyubomirsky
The How of Happiness is a comprehensive guide to understanding the elements of happiness based on years of groundbreaking scientific research. It is also a practical, empowering, and easy-to-follow workbook, incorporating happiness strategies, exercises in new ways of thinking, and quizzes for understanding our individuality, all in an effort to help us realize our innate potential for joy and ways to sustain it in our lives.
"Health at EVERY Size: The Surprising Truth About Your Weight" by Linda Bacon, PhD
Tune in to your body's expert guidance. Find the joy in movement. Eat what you want, when you want, choosing pleasurable foods that help you to feel good. You too can feel great in your body right now-and Health at Every Size will show you how.
Health at Every Size has been scientifically proven to boost health and self-esteem. The program was evaluated in a government-funded academic study, its data has been published in well-respected scientific journals.
Health at Every Size is NOT a diet book. Read it and you will be convinced the best way to win the war against fat is to give up the fight.
"When Women Stop Hating Their Bodies: Freeing Yourself from Food and Weight Obsession" by Jane R. Hirschmann and Carol H. Munter
In this revolutionary new book, bestselling authors Carol Munter and Jane Hirschmann explore the myriad reasons why women cling to diets despite overshelming evidence that diets don't work. In fact, diets turn us into compulsive eaters, obsessed with food and weight.
Munter and Hirschmann call this syndrome "Bad Body Fever" and demonstrate how "bad body thoughts" are clues to our emotional lives. They explore the difficulties women encounter replacing dieting with demand feeding. And finally, they teach us how to think about our problems rather than eat about them-so that food can resume its proper place in our lives.
"Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle" by Michelle May, M.D.
Do you regularly deprive yourself, succumb to temptation, feel guilty, and then start the process all over again? If so, you need this book. Dr. Michelle May will guide you out of the food-focused, diet-driven downward spiral that leads you to eat, repent, and repeat. She offers a powerful alternative: end your love-hate relationship with food and start eating mindfully and joyfully.
No more rigid rules, strict exercise regimes, questionable drugs, or food substitutes. This book will soon have you eating the foods you love without fear, without guilt, and without bingeing. Create the healthy, energetic, and vibrant life you deserve.
"5 A Day: The Better Health Cookbook" by Dr. Elizabeth Pivonka and Barbara Berry
150 delightful recipes to help you get your fruits and vegetables each day.
Apr 25, 2011
Bountiful Baskets
Bountiful Baskets is a food co-op in your local area. If you've never looked into this type of thing for your produce...now is a great time. It can be a lot fun and save you some cash. Go to www.bountifulbaskets.org for more information.
Reasons to Participate
* This is a great deal and you are helping others get a great deal, too. With the conventional produce offering, you get approximately $50 worth of grocery store-quality produce.
* This co-op encourages a healthier lifestyle.
* You meet great people!
Gratitude Journal Challenge
Happiness can have a positive effect on our health. It may sound silly, but happy/optimistic people tend to be more healthy and their health habits tend to come more naturally. Think about it, usually we overeat because we are stressed or "unhappy" about something. We tend to get less sleep when our minds are racing resulting in a lot less energy. When we gravitate towards negative thoughts in general then we have less motivation, feel worse about ourselves/our bodies, etc.
Healthy Lifestyles has a challenge for all of its participants, whether you are working with a coach or not. Start a gratitude journal. Write down at least one thing each night before you go to bed. Keep it on the night stand right in front of your face to help remind you. So easy!!! Taking time each day to think about what we are grateful for can help us keep things in perspective and keep our focus on the positive things in our lives. Think about how this could be a positive in your life.
In a recent study, done by Dr. Robert Emmons, people were asked to keep a gratitude journal. Those that completed their "homework" reported feeling more joyful, enthusiastic, interested, energetic, excited, strong, and helped others more in comparison with those who did not complete the assignment.
What are you grateful for???
Smart Snacking at Home and On-the-Go
Don't forget fruits and veggies for smart snacking. Here are some ideas:
At Home
*Keep a few cut up fruits and veggies in clear containers on your refrigerator shelf
*Keep fruits handy on the counter
*Freeze grapes, melon balls and berries for a quick, cool treat right out of the freezer.
*Serve veggies with flavorful dip like hummus.
At Work
*Keep dried fruits such as apricots, raisins, plums and figs in your desk for an unplanned "snack attack".
*Choose portable fruit and veggie snack such as baby carrots, bananas or grape tomatoes
*Don't forget the office microwave; snacks can be hot veggie soup or a warmed baked apple.
On-the-go
*Invest in a little cooler that you can take with you and keep in your car. Fill it with cut up strawberries, fruit cups and carrot sticks with dip.
*Dried fruit leather and/or trail mix is a small and easy thing to stash in your purse.
fruitsandveggiesmorematters.org
At Home
*Keep a few cut up fruits and veggies in clear containers on your refrigerator shelf
*Keep fruits handy on the counter
*Freeze grapes, melon balls and berries for a quick, cool treat right out of the freezer.
*Serve veggies with flavorful dip like hummus.
At Work
*Keep dried fruits such as apricots, raisins, plums and figs in your desk for an unplanned "snack attack".
*Choose portable fruit and veggie snack such as baby carrots, bananas or grape tomatoes
*Don't forget the office microwave; snacks can be hot veggie soup or a warmed baked apple.
On-the-go
*Invest in a little cooler that you can take with you and keep in your car. Fill it with cut up strawberries, fruit cups and carrot sticks with dip.
*Dried fruit leather and/or trail mix is a small and easy thing to stash in your purse.
fruitsandveggiesmorematters.org
Apr 7, 2011
April Fruit of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for April is:
The Asian Pear
Asian pears are cousins to the pears that are typically seen in grocery stores, but this fruit is similar to an apple and its many names reflect that characteristic. Other names that this fruit goes by are: Chinese pear, Japanese pear, Sand, Nashi, and apple pear.
Asian pears differ from the traditional European ones. These pears are usually round, firm to touch when ripe, and are ready to eat after harvest. Asian pears reach prime quality when they ripen on the tree, like an apple and peach. These pears will be crisp, juicy, and slightly sweet with some tartness, especially near the core. To learn more about the asian pear click here.
Asian Pear Slaw with Chilies
Makes 6 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Chris Faulkner for Melissa’s Variety Produce, Inc.
Ingredients
6 celery ribs
4 Tbsp fresh lime juice
4 Tbsp seasoned rice vinegar
1 tsp ginger root
6 Asian Pears, sliced ¼-inch thick
3 scallions, thinly sliced on diagonal
¼ cup Cilantro leaves
½ tsp Fresno chili or Jalapeno chili, finely chopped
Whisk together juice, vinegar, and ginger and stir in celery and remaining ingredients with salt and pepper to taste. Let stand at room temperature 15 minutes before serving.
Nutritional analysis per serving: Calories 67, Protein 2g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Carbohydrates 17g, Fiber 1g, Sodium 52mg.
The Asian Pear
Asian pears are cousins to the pears that are typically seen in grocery stores, but this fruit is similar to an apple and its many names reflect that characteristic. Other names that this fruit goes by are: Chinese pear, Japanese pear, Sand, Nashi, and apple pear.
Asian pears differ from the traditional European ones. These pears are usually round, firm to touch when ripe, and are ready to eat after harvest. Asian pears reach prime quality when they ripen on the tree, like an apple and peach. These pears will be crisp, juicy, and slightly sweet with some tartness, especially near the core. To learn more about the asian pear click here.
Asian Pear Slaw with Chilies
Makes 6 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Chris Faulkner for Melissa’s Variety Produce, Inc.
Ingredients
6 celery ribs
4 Tbsp fresh lime juice
4 Tbsp seasoned rice vinegar
1 tsp ginger root
6 Asian Pears, sliced ¼-inch thick
3 scallions, thinly sliced on diagonal
¼ cup Cilantro leaves
½ tsp Fresno chili or Jalapeno chili, finely chopped
Whisk together juice, vinegar, and ginger and stir in celery and remaining ingredients with salt and pepper to taste. Let stand at room temperature 15 minutes before serving.
Nutritional analysis per serving: Calories 67, Protein 2g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Carbohydrates 17g, Fiber 1g, Sodium 52mg.
April Vegetable of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen vegetable for April is:
The Tomatillo
Tomatillos are small fruits (used as a vegetable) enclosed in a husk. The fruit resembles a small unripe tomato and is usually green or yellow. The yellow color indicates ripeness, but tomatillos are most often used when they are still green. Green tomatillos are firmer and easier to slice. The husk that holds the fruit is paper-like and is light brown. The flesh is slightly acidic with a hint of lemon. Tomatillos belong to the same family as tomatoes.
The Aztecs first grew tomatillos as far back as 800 B.C. and they have been popular in Mexico and other Latin American countries for many years. In the US, they are mainly grown in Texas. To learn more about the tomatillo click here.
Corn & Tomatillo Soup
Makes 8 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
1½ cup tomatillos
1½ cup onion, chopped
2 garlic gloves, diced
1 tsp margarine
3¾ cup whole kernel corn
1 cup frozen peas
4 cups low sodium chicken broth
1 Tbsp cilantro, chopped
4 oz diced green chilies
¼ cup spinach, chopped
1 tsp sugar
Sautè tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.
Nutritional analysis per serving: Calories 128, Protein 5g, Fat 2g, Calories From Fat 14%, Cholesterol 2mg, Carbohydrates 25g, Fiber 4g, Sodium 113mg.
The Tomatillo
Tomatillos are small fruits (used as a vegetable) enclosed in a husk. The fruit resembles a small unripe tomato and is usually green or yellow. The yellow color indicates ripeness, but tomatillos are most often used when they are still green. Green tomatillos are firmer and easier to slice. The husk that holds the fruit is paper-like and is light brown. The flesh is slightly acidic with a hint of lemon. Tomatillos belong to the same family as tomatoes.
The Aztecs first grew tomatillos as far back as 800 B.C. and they have been popular in Mexico and other Latin American countries for many years. In the US, they are mainly grown in Texas. To learn more about the tomatillo click here.
Corn & Tomatillo Soup
Makes 8 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
1½ cup tomatillos
1½ cup onion, chopped
2 garlic gloves, diced
1 tsp margarine
3¾ cup whole kernel corn
1 cup frozen peas
4 cups low sodium chicken broth
1 Tbsp cilantro, chopped
4 oz diced green chilies
¼ cup spinach, chopped
1 tsp sugar
Sautè tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.
Nutritional analysis per serving: Calories 128, Protein 5g, Fat 2g, Calories From Fat 14%, Cholesterol 2mg, Carbohydrates 25g, Fiber 4g, Sodium 113mg.
Subscribe to:
Posts (Atom)