Healthy Cooking Technique: Poaching

Poaching is a healthy cooking method that involves gently simmering your food in water or broth until it is cooked through.  This technique allows you to cook without using fat while still keeping your food moist and tender.  Poaching works best with foods that are rather delicate, like eggs, chicken, salmon, and pears.  This simple cooking technique can be especially helpful on busy weeknights when you don’t have too much time to spend cooking. 

One of the best ways to change up your regular dishes is by incorporating a new way of cooking.  If you haven’t tried poaching before, give it a try with one of these recipes:

Eggs. There’s more to eggs than just scrambled and over easy.  This Sweet Potato Hash with Poached Eggs recipe makes a delicious breakfast, lunch, or even dinner!  

Chicken. Poached chicken can be used in so many different ways.  You can toss it into soup, use it to make fajitas, add it into chili, or use it to make chicken salad. Here is a simple recipe for Poached Chicken. 

Salmon. Salmon is often baked and grilled, but it also tastes great poached. This Quick Poached Salmon with Dill Mustard recipe is elegant and easy to prepare.

Pears. Poached pears make a delicious, healthy dessert for any night! This Poached pears recipe will end the meal on a sweet note. 

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy cooking tips!

Ask a Health Advocate: How can I get back on track with my health goals?

Did your exercise routine or healthy eating habits go by the wayside during the holiday season? Have you felt less motivated or too overwhelmed to get started again? Here are a few tips to help turn that mindset around and boost your motivation!

Exercise:

• Be realistic. Set reasonable, achievable goals to ease you back into a weekly routine.
• Keep track of progress. Seeing personal improvements helps to increase motivation.
• Get support. Tell your friends and family about your exercise goals so they are aware and can help in your efforts.
• Find the fun in it. Pick an exercise activity that you enjoy doing! If you like it, you are more likely to stick with it.
• Break it up. If you are short on time and can’t reach 1 solid hour, try doing multiple sessions that are 10 - 20 minutes each throughout the day.
• Get a buddy. Working out is often easier when you have committed to going with someone else. An exercise buddy can help keep you more accountable to your goals.
• Put it on the calendar. Penciling in the time you are going to exercise each day makes it an appointment, similar to the other appointments you’ve scheduled into your day.
• Make it convenient. Find ways to exercise that are the most time-efficient, like exercising at home instead of going to a gym.
• Think about the health benefits. Understanding all of the countless benefits your body is getting from exercise is something to think about when contemplating getting off the couch.
• Reward yourself. Treat yourself for making the effort to exercise and sticking to your goal – go to a movie, buy flowers, take a short trip, or go to a sporting event or concert.

Nutrition:

• Plan ahead. Make a meal and snack plan ahead of time so you don’t have to ask yourself the question “What should I eat for……?”
• Make a grocery list. Knowing what you are going to buy before you step into the store makes it a lot easier to avoid impulse purchases.
• Shop in season for fruits and vegetables.  They will taste better and cost less!
• Purchase frozen fruits/vegetables for quick meal prep.  You can easily make a quick stir fry or a smoothie for a meal on-the-go.

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      Challenge yourself to try a new healthy food every week. New “superfoods,” which are dense in nutritional value and low in calories, are continuously being identified.  Have you tried chia seeds, flax seeds, quinoa, kale, chick peas, kefir, buckwheat, barley, or plantains? 

Try one or two of these tips to start off your new year feeling fit, happy, and healthy! If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more exercise and nutrition tips.

Have a question for a Health Advocate? Email nhess@healthadvocate.com, and your question may be the topic of an upcoming “Ask a Health Advocate” column!

Not just for chestnuts: Roasting is a great winter cooking technique

There are many different ways to cook your favorite dishes, and some techniques are healthier than others.  Roasting is a healthy cooking technique that can be used to prepare some of your favorite winter dishes. This method of cooking uses the oven’s dry heat to cook the food.  Roasting is an ideal cooking technique for large cuts of meat, such as a turkey, and dense vegetables like squash, potato, and parsnip.

Here are a few healthy roasting techniques to keep in mind:

·        When roasting foods (like a whole chicken) that produce a lot of drippings, use a roasting pan with a rack.  The rack allows the fat to drip off of your food. If you don’t have a roasting pan with a rack, you can place an oven-safe cooling rack in your roasting pan as an alternative. Make sure to spray the rack with cooking spray to prevent the meat from sticking to the rack.

·        If your recipe calls for basting, use lemon juice or low-sodium broth instead of the pan juices.

·        Roast vegetables separately from your meat so that they don’t get coated with fat drippings. 

·        If you choose to make gravy using the pan juices, skim the fat from the top to cut fat and calories.

·        Use lemon juice, herbs, or spices to season food instead of salt, butter, or margarine.

Try one of these healthy recipes that involve roasting:

·        Roasted Vegetables: This Roasted Vegetables recipe can make a delicious side dish.  You can modify this recipe to include your favorite seasonal root vegetables. 

·        Roasted Chicken: Try this Simple Roasted Chicken recipe for dinner and use the leftovers to make Healthy Chicken Salad for lunch.

·        Roasted Brussels Sprouts: This Roasted Brussels Sprouts recipe is a winter favorite!

·        Eggplant: This quick and easy Olive Oil Roasted Eggplant with Lemon recipe can be served as a main dish or a side. 

Roasting may sound complicated, but it’s actually very easy to do. Impress your family and friends during the winter months with delicious, seasonal roasted foods. And if you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy cooking tips!

Fruits and Vegetables: What’s in Season During Winter?

‘Tis the season for delicious fruits and veggies! There is more fresh, seasonal produce available than you may expect, and so many healthy options to choose from. Try these nutritious ideas that feature seasonal food as the star of the dish!

Breakfast:

Tropical Fruit Salad: Peel and slice kiwi, papaya, and tangerines, all of which are currently in season. Mix in a bowl and enjoy!

Sweet Potato Pancakes with Apple-Walnut Topping: This twist on traditional pancakes is a hearty start to your day. 

Veggie Omelet: Instead of filling your omelet with meat, go veggie! Add some diced cherry tomatoes, mushrooms, and leeks, all of which are in season year-round, plus some frozen spinach to your omelet. Not only will it be healthy, it’ll be colorful, too!

Lunch:

Pear Bistro Salad: Pears are in season, and they are a fun, fresh addition to any salad! The walnuts and chicken breast in this salad provide protein, which can help you feel fuller.

Sweet Potato-Pear Soup: Sweet potatoes aren’t just for Thanksgiving dinner! Try them in this hearty, delicious soup that can perfectly complement a turkey sandwich or a salad.

Very Veggie Snack Pizza: These mini pizzas feature carrots, which are in season year-round, plus frozen broccoli. Use cherry tomatoes and whole grain English muffins.

Dinner:

Mushroom Bruschetta:This appetizer, featuring seasonal mushrooms, is a savory start to your meal.

Spaghetti (Squash) and Meatballs: Instead of using pasta for this dish, try using spaghetti squash! Here’s how to cook it.Top with your favorite tomato sauce and meatballs. For healthier meatballs, make them from turkey or lean ground beef.

Mushroom Steak Fajitas:This colorful meal features lots of vegetables, and the ones that aren’t in season, you can buy frozen. If you’re not a fan of red meat, swap out the steak for chicken.

Salmon Burgers and Sweet Potato Oven Fries: A healthier twist on a traditional burger ‘n fries meal! The salmon is a heart-healthy entrée, and the baked sweet potato wedges are healthier than their fried counterparts. Be sure to serve the salmon burger on a whole grain bun.

Some suggestions for healthy side dishes include Squash with Pecans and Cranberries and Maple-Glazed Turnips.

A few tips:

·         If a veggie or fruit you want to use is not in season, instead of using the fresh version, buy it frozen or canned in its own juice.

·         Avoid buying fruits and vegetables that have added sugar, are in syrup, or are mixed with buttery or creamy sauces.

·         Some canned vegetables (such as potatoes and tomatoes) are high in sodium. Look for low-salt or low-sodium versions whenever possible.

·         For a full list of fruits and vegetables that are in season during winter, click here. Plus, check out these fruits and veggies that are available year-round!

Looking for more healthy meal ideas or ways to enjoy seasonal produce? If you are a Health Advocate member with access to the Wellness Coaching program, call your Wellness Coach today for more great nutrition tips!