Baked Chicken Parmesan: Same Great Flavor, More Nutritious

Posted by Perspectives Blog Team on Jan 26, 2017 9:58:43 AM

Chicken Parmesan is often pan-fried. The high amount of oil needed to fry food adds loads of fat and calories. By baking the cutlets instead of frying them, this Chicken Parmesan is a lot healthier and tastier, too.

Ingredients

 

  • 2 tsp olive oil
  • 1/2 onion, chopped
  • 1 garlic clove, minced
  • 1/2 cup tomato sauce
  • 1 tsp chopped fresh basil
  • Black pepper to taste
  • 1 egg, lightly beaten
  • 1/4 cup whole wheat Italian bread crumbs
  • 4 boneless, skinless chicken breasts (4 oz each), trimmed of fat, pounded
  • 1/2 cup shredded part-skim mozzarella cheese 
  • 2 Tbsp grated Parmesan cheese
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Topics: Recipes

Cheddar Bacon Muffins a Filling Breakfast On the Go

Posted by Perspectives Blog Team on Jan 13, 2017 10:00:00 AM

This healthy muffin is a perfect grab-and-go snack. Made with whole wheat flour, these cheddar bacon muffins are a healthy snack for any time of the day.

Ingredients

  • 1 cup whole wheat flour
  • 3/4 cup yellow cornmeal
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp ground cumin
  • 1/8 tsp salt
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Topics: Recipes

Get Your Day Started with Fruit-Filled Oatmeal

Posted by Perspectives Blog Team on Jan 4, 2017 10:30:00 AM

Start off your day with a high-fiber oatmeal breakfast. This delicious oatmeal recipe with healthy fruit and nuts will keep you full and satisfied all morning.

Ingredients

    • 1 cup skim milk
    • 1/2 cup dry oatmeal, plain
    • 1 Tbsp brown sugar
    • 1 Tbsp wheat germ
    • 1 Tbsp golden raisins
    • 1 Tbsp almonds, chopped
    • 1 Tbsp dried cranberries
    • 1/2 cup blueberries
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Topics: Recipes, Nutrition

Cook Up this Warming Lentil Soup Recipe

Posted by Perspectives Blog Team on Dec 30, 2016 12:26:54 PM

Lentils are packed with protein and fiber, both nutrients that help fill you up. Perfect for a quick warm-up on a chilly night, this soup can be frozen in individual portions so it’s ready when you are.

Ingredients

  • 1 Tbsp olive oil
  • 1 large onion, chopped
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 small tomato, chopped
  • 1 Tbsp tomato paste
  • 2 cups brown or green lentils, rinsed and drained
  • 1/2 tsp dried thyme
  • 1/8 tsp ground nutmeg
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 6 cups vegetable broth (gluten free if needed)
  • 2 cups water
  • 2 tsp red wine vinegar
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Topics: Recipes, Nutrition

Try These Healthy Holiday Baking Swaps

Posted by Perspectives Blog Team on Dec 7, 2016 10:30:00 AM

Nutrition - Healthy Holiday Baking Swaps

When you’re trying to eat healthy, it’s hard to say “no” to holiday treats. But what if you could indulge without guilt?

With a few healthy baking substitutions, you can! Here are a few to try:

Not So Much Sugar, Please!

  • If you take all the sugar out of a recipe, it will change the texture or taste, but that doesn’t mean you can’t reduce how much you use. Most recipes still taste great with less sugar than what the recipe calls for. Try eliminating 1/4 of what’s suggested to see how it affects taste—chances are you’ll hardly notice a difference.
  • Use pureed fruit, such as bananas or dates, in place of some of the sugar in your recipes. You may taste the fruit, so make sure the taste works with your recipe.
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Topics: Recipes, Nutrition

Sample the Healthy Recipes in our Holiday Cookbook!

Posted by Perspectives Blog Team on Nov 18, 2016 10:56:39 AM

You know the drill. Turkey basted in butter. Green beans in high-calorie mushroom soup and fried onions. Tasty, but regrettably unhealthy pie.

Your holiday repertoire doesn't need to be that way.

We've gathered up several tasty recipes that can help you roast a healthier turkey, offer up veggie courses that will have your guests asking for seconds, a sweet potato pie that cuts back on the cals, and more.

Download the recipes with our best wishes for a happy and healthful Thanksgiving.

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Topics: Recipes

Roast Up Some Veggies for the Perfect Side Dish

Posted by Perspectives Blog Team on Nov 9, 2016 10:30:00 AM

If you’re looking for a simple side dish, it doesn’t get any easier than this. File this recipe away for Thanksgiving. These mellow roasted vegetables are a perfect side accompaniment.

Ingredients

  • 1/3 cup olive oil
  • 3 carrots, cut into 1/2-inch-thick circles
  • 1/2 lb Brussels sprouts, halved
  • 1 lb red potatoes, quartered
  • 3 medium parsnips, cut into 1/2-inch-thick slices
  • 1 lb sweet potatoes, cut into 1-inch-thick cubes
  • 1 medium onion, cut into wedges
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 tsp dried basil
  • 1/4 tsp salt
  • 1 Tbsp black pepper
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Topics: Recipes

Create a Monster Stuffed Peppers Recipe

Posted by Perspectives Blog Team on Oct 27, 2016 10:30:00 AM

 

A simple spaghetti and marinara sauce gets a new look in these fun Monster Stuffed Peppers. Make the sauce the night before so it's ready for dinner before the kids head out for some treats.

Ingredients

  • 8 large bell peppers (assorted colors)
  • 2 tsp olive oil
  • 1 small yellow onion, chopped
  • 2 garlic cloves, minced
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 can (28 oz) crushed tomatoes
  • 1 Tbsp chopped fresh parsley, plus additional for garnish
  • 8 oz multigrain spaghetti or other pasta
  • 2 Tbsp grated Parmesan cheese
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Topics: Recipes, Nutrition

The Kids Can Help Create this Veggie Skeleton Dip Recipe

Posted by Perspectives Blog Team on Oct 26, 2016 10:30:00 AM

 

 

Have a healthy Halloween party with this fun Veggie Skeleton Dip. The dip can be made in minutes, and while it’s chilling in the fridge, the kids can help you build the “skeleton”!

Dip:

  • 12 oz 1/3-less-fat cream cheese, softened
  • 1/2 cup nonfat buttermilk
  • 3 tsp chopped fresh dill
  • 3 small garlic cloves, minced fine
  • 3/4 tsp onion powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
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Topics: Recipes, Nutrition

Serve Up this Spooky Orange Smoothie Recipe

Posted by Perspectives Blog Team on Oct 26, 2016 10:30:00 AM

These fruity orange smoothies are a perfect fun Halloween treat before heading out for trick-or-treating. Sweet and refreshing, they’re delicious any time of year.

Ingredients

  • 3 cups frozen papaya cubes
  • 2 small ripe bananas, peeled, sliced and frozen
  • 1/4 cup fresh lime juice (about 2 limes)
  • 1 cup carrot juice
  • 1 cup light coconut milk
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Topics: Recipes, Nutrition

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About this blog

Perspectives highlights the expertise and services provided by the physicians, specialists, nurses and other healthcare providers at Einstein Healthcare Network. Through this blog, we share information about new treatments and technologies, top-tier clinical teams and the day-to-day interactions that reinforce our commitment to delivering quality care with compassion. Here, you will also find practical advice for championing your health and wellness.

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