Harvard Breakfast; Daily Dish for Monday, July 20th 2020

Breakfast is more than just an eye-opener that helps you transition from sleep to the day ahead. Eating breakfast, especially one that includes whole grains, reduces your risk for heart attack, stroke, type 2 diabetes, and heart failure, reports the May 2008 issue of the Harvard Heart Letter.

A host of mostly small studies show that eating breakfast, as compared with skipping it, makes for smaller rises in blood sugar and insulin after all of the day's meals and snacks. Smoothing out the blood sugar and insulin roller coaster can help reduce levels of harmful LDL cholesterol and triglycerides. It can also curb the appetite.

What you eat for breakfast matters just as much as whether you eat it, if not more so. The Harvard Heart Letter suggests these menu ideas that are heavy in whole grains, fruits, and healthy protein sources:

• a bowl of steel-cut oatmeal topped with fruit and walnuts

• a bowl of high-fiber, whole-grain cereal such as Fiber One, Shredded Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit

• 6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds

• a whole-grain English muffin with peanut butter

• an omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices

• a smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils.

Resource: https://www.health.harvard.edu/press_releases/a-healthy-breakfast-may-protect-against-heart-disease

Low-Sodium Meal Plan for the Week from Allina Health, Minneapolis, Minnesota

https://www.allinahealth.org/health-conditions-and-treatments/health-library/patient-education/heart-failure/diet-and-nutrition/low-sodium-sample-menu-plans-for-one-week

Candy For your Bake Sale:

Pecan Caramel Candies

Ingredients

• 54 Rolo candies (about 11 ounces)

• 54 pecan halves

• 54 pretzels

Directions

• Preheat oven to 250°. Place pretzels 1 in. apart on foil-lined baking sheets. Top each with a Rolo candy.

• Bake 3-4 minutes or until candies are softened. (Rolos will still retain their shape.) Immediately top with pecans, pressing to spread candy into pretzel. Let stand until set.

Nutrition Facts 1 piece: 44 calories, 2g fat (1g saturated fat), 1mg cholesterol, 24mg sodium, 6g carbohydrate (4g sugars, 0 fiber), 1g protein.

Easy Truffles

Ingredients

• 3 cups semisweet chocolate chips

• 1 can (14 ounces) sweetened condensed milk

• 1 tablespoon vanilla extract

• Toasted finely chopped nuts or assorted jimmies

Directions

• Place chocolate chips and milk in a microwave-safe bowl; microwave on high for 3 minutes, stirring halfway through. Stir in vanilla. Refrigerate, covered, until firm enough to shape, about 3 hours.

• Shape into 1-in. balls; roll in nuts or jimmies. Place in a 15x10x1-in. pan; refrigerate until firm, about 1 hour.

Nutrition Facts 1 truffle: 52 calories, 3g fat (2g saturated fat), 2mg cholesterol, 8mg sodium, 7g carbohydrate (7g sugars, 0 fiber), 1g protein.

Chocolate Butterscotch Haystacks

Ingredients

• 2 cups semisweet chocolate chips

• 1 package (10 to 11 ounces) butterscotch chips

• 4 cups crispy chow mien noodles

• 1 Cup Marshmallows

Directions

• In a microwave or large metal bowl over simmering water, melt chocolate chips and butterscotch chips; stir until smooth. Gently stir in noodles.

• Drop by rounded tablespoonfuls onto waxed paper-lined baking sheets. Refrigerate 10-15 minutes or until set.

Nutrition Facts 1 cookie: 160 calories, 9g fat (5g saturated fat), 0 cholesterol, 84mg sodium, 22g carbohydrate (15g sugars, 1g fiber), 1g protein.

Toffee Almond Clusters

Ingredients

• 1-1/2 pounds milk chocolate candy coating, coarsely chopped

• 1 jar (16 ounces) dry roasted almonds

• 1 package (8 ounces) milk chocolate English toffee bits

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Directions

In a microwave, melt candy coating; stir until smooth. Stir in peanuts and toffee bits. Drop by rounded tablespoonfuls onto waxed paper-lined baking sheets. Let stand until set. Store in an airtight container.

Nutrition Facts 1 each: 123 calories, 8g fat (4g saturated fat), 3mg cholesterol, 78mg sodium, 11g carbohydrate (9g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.

Lunch Menu Begins Here:

Pineapple Strawberry Punch

Ingredients

• 2 packages (10 ounces each) frozen sweetened sliced strawberries, thawed

• 1 can (46 ounces) pineapple juice, chilled

• 4 cups lemon-lime soda, chilled

Directions

• In a food processor, puree strawberries. Pour into a large punch bowl. Stir in the pineapple juice and soda. Serve immediately.

Nutrition Facts 1 cup: 109 calories, 0 fat (0 saturated fat), 0 cholesterol, 12mg sodium, 28g carbohydrate (23g sugars, 1g fiber), 1g protein.

Bacon-Stuffed Mushrooms

Ingredients

• 8 bacon strips, cooked and crumbled

• 1 tablespoon chopped green onion

• 1 pound whole fresh mushrooms, stems removed

• 1 package (8 ounces) cream cheese, softened

• 1/4 teaspoon garlic powder

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Directions

• Preheat broiler. Mix cream cheese and garlic powder. Stir in bacon and green onion.

• Place mushrooms in an ungreased 15x10x1-in. pan, stem side up. Fill with cream cheese mixture. Broil 4-6 in. from heat until heated through, 4-6 minutes.

Nutrition Facts 1 stuffed mushroom: 51 calories, 4g fat (2g saturated fat), 12mg cholesterol, 79mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 2g protein.

Sandy’s Slow-Cooked Chili

Ingredients

• 2 pounds ground beef

• 1/2 cup chopped onion

• 2 garlic cloves, minced

• 2 cans (16 ounces each) dark red kidney beans, rinsed and drained

• 2 cans (16 ounces each) light red kidney beans, rinsed and drained

• 2 cans (14-1/2 ounces each) stewed tomatoes, cut up

• 1 can (15 ounces) pizza sauce

• 1 can (4 ounces) chopped green chiles

• 4 teaspoons chili powder

• 1 teaspoon dried basil

• 1/2 teaspoon salt

• 1/8 teaspoon pepper

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Directions

• In a Dutch oven, cook the beef, onion and garlic over medium heat until meat is no longer pink; drain. Transfer to a 5-qt. slow cooker; stir in the remaining ingredients. Cover and cook on low for 6 hours.

Nutrition Facts 1 cup: 183 calories, 6g fat (3g saturated fat), 32mg cholesterol, 409mg sodium, 16g carbohydrate (4g sugars, 4g fiber), 16g protein.

Turkey Marsala

Ingredients

• 1/4 cup all-purpose flour

• 1/2 teaspoon salt, divided

• 1/2 onion flakes, divided

• 1 package (20 ounces) turkey breast tenderloins

• 1 tablespoon olive oil

• 1 tablespoon butter

• 1/2 pound sliced fresh mushrooms

• 1/2 cup reduced-sodium chicken broth

• 1/2 cup Marsala wine

• 1 teaspoon lemon juice

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Directions

• Mix flour, 1/4 teaspoon salt and 1/4 teaspoon pepper. Cut each tenderloin crosswise in half; pound each piece with a meat mallet to 3/4-in. thickness. Toss with flour mixture; shake off excess.

• In a large nonstick skillet, heat oil over medium heat. Add turkey; cook until a thermometer reads 165°, 6-8 minutes per side. Remove from pan; keep warm.

• In same skillet, heat butter over medium-high heat; saute mushrooms until tender, 3-4 minutes. Stir in broth and wine. Bring to a boil, stirring to loosen browned bits from pan; cook until liquid is reduced by half, 10-12 minutes. Stir in lemon juice and the remaining salt and pepper. Serve with turkey.

Nutrition Facts 1 serving: 295 calories, 8g fat (3g saturated fat), 77mg cholesterol, 482mg sodium, 12g carbohydrate (5g sugars, 1g fiber), 36g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 starch.

Spinach Blueberry Salad

Ingredients

• 1/4 cup raspberry vinegar

• NONE

• 1 teaspoon sugar

• 1/2 teaspoon salt

• 1/2 cup coconut oil or olive oil

• SALAD:

• 12 cups fresh baby spinach (about 10 ounces)

• 1 cup fresh blueberries

• 1 cup (4 ounces) crumbled blue cheese

• 1/2 cup chopped pecans, toasted

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Directions

• Mix first four ingredients; gradually whisk in oil until blended. In a large bowl, combine salad ingredients; toss with dressing.

Editor's Note To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts 1 serving: 254 calories, 24g fat (5g saturated fat), 13mg cholesterol, 407mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 6g protein.

Toasted Ravioli Puffs

Ingredients

• 24 refrigerated cheese ravioli

• 1 tablespoon reduced-fat Italian salad dressing

• 1 tablespoon Italian-style panko bread crumbs

• 1 tablespoon grated Parmesan cheese

• Warm marinara sauce

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Directions

• Preheat oven to 400°. Cook ravioli according to package directions; drain. Transfer to a greased baking sheet. Brush with salad dressing. In a small bowl, mix bread crumbs and cheese; sprinkle over ravioli.

• Bake 12-15 minutes or until golden brown. Serve with marinara sauce.

Nutrition Facts 1 ravioli: 21 calories, 1g fat (0 saturated fat), 3mg cholesterol, 43mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 1g protein.

Spinach-Corn Bread Bites

Ingredients

• 1 package (8-1/2 ounces) corn bread/muffin mix

• 1/2 cup grated Parmesan cheese

• 1/8 teaspoon garlic powder

• 2 eggs

• 1/2 cup blue cheese salad dressing

• 1/4 cup butter, melted

• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

• 1/2 cup shredded cheddar cheese

• 1/2 cup finely chopped onion

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Directions

• In a large bowl, combine the muffin mix, Parmesan cheese and garlic powder. In another bowl, whisk the eggs, salad dressing and butter; stir into dry ingredients just until moistened. Fold in the spinach, cheddar cheese and onion.

• Fill greased miniature muffin cups two-thirds full. Bake at 350° for 12-14 minutes or until a toothpick inserted in the center comes out clean. Cool for 5 minutes before removing from pans to wire racks. Serve warm. Refrigerate leftovers.

Nutrition Facts 1 each: 54 calories, 4g fat (1g saturated fat), 15mg cholesterol, 103mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1 fat.

Honey Lime Fruit Toss

Ingredients

• 1 can (20 ounces) unsweetened pineapple chunks

• 1 can (11 ounces) mandarin oranges, drained

• 2 cups sliced fresh strawberries

• 2 medium firm bananas, cut into 1/4-inch slices

• 2 kiwifruit, peeled, halved and sliced

• 2 tablespoons lime juice

• 1 tablespoon honey

• 1/4 teaspoon grated lime zest

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Directions

• Drain pineapple, reserving 1/4 cup juice; set juice aside. In a bowl, combine the pineapple, mandarin oranges, strawberries, bananas and kiwi.

• In a small bowl, combine the lime juice, honey, lime zest and reserved pineapple juice. Pour over fruit; gently toss to coat.

Nutrition Facts 3/4 cup: 133 calories, 1g fat (1g saturated fat), 0 cholesterol, 7mg sodium, 33g carbohydrate (0 sugars, 4g fiber), 1g protein. Diabetic Exchanges: 2 fruit.

Orange Peach Smoothies

Ingredients

• 2 cups frozen unsweetened peach slices, thawed

• 1 cup milk

• 1 can (6 ounces) frozen orange juice concentrate, thawed

• 1/4 teaspoon almond extract

• 1 pint vanilla bean ice cream

• 3 drops each red and yellow food coloring, optional

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Directions

• In a blender, combine the peaches, milk, orange juice concentrate and extract. Add ice cream; cover and process until smooth. Add food coloring if desired. Pour into glasses; serve immediately.

Nutrition Facts 1-1/4 cups: 263 calories, 9g fat (6g saturated fat), 37mg cholesterol, 84mg sodium, 40g carbohydrate (34g sugars, 1g fiber), 6g protein.