February 1st, 2021

Lentil Chili

Serves 8 – This simple vegetarian chili recipe uses lentils instead of beans. Brown lentils work best as they will hold their shape even when tender after cooking. Serve over brown rice or with whole-grain hearth bread.…

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February 1st, 2021

Spicy Tortilla Soup with Black Beans

Serves 8 – This simple, spicy soup is great for parties. Create a build-your-own soup bar with avocado, cashew sour cream, chopped lettuce, red onion and loads of fresh herbs, and let your guests create their own…

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how sugar effects your heart

February 1st, 2021

Healthy Tip: A 12 oz Soda Can

A 12 oz soda can has 40 grams of carbohydrates, the same amount in 10 teaspoons of sugar.

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February 1st, 2021

Summer Harvest Ratatouille

Serves 10 – Ratatouille, a traditional French vegetable dish of eggplant, bell peppers, onions, summer squash and tomatoes, is an ideal side dish to serve with grilled or roasted fish or chicken. Ingredients: 3 bell peppers, assorted…

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February 1st, 2021

Healthy Tip: A Serving of Protein

A serving of protein (3 ounces of meat) looks like a deck of cards. A serving size can also be: 1 egg, 1/2 cup of beans, 2 tablespoons of peanut butter, 3/4 cup of nuts.

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February 1st, 2021

Spicy Vegetable and Potato Curry

Serves 6 – Potatoes, green beans and tomatoes accompany eggplant in this satisfying meatless curry. Serve it with brown basmati rice and a cooling dessert of fresh mango. Ingredients: 1 small onion, chopped 2 serrano peppers (remove…

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February 1st, 2021

Healthy Tip: Smokers Are 2 to 6 Times More Likely to Suffer a Heart Attack

Smokers are 2 to 6 times more likely to suffer a heart attack vs. non-smokers.

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February 1st, 2021

Butternut Squash and Kale Salad

Serves 8 – This delicious vegetable dish is good eating at its best. It’s both flavorful and packed with nutrition. Excellent as a leftover (it keeps refrigerated for up to 3 days), you can even make it…

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February 1st, 2021

Healthy Tip: 3 Things to Do for 30 Minutes of Physical Activity

Take a walk around the block. Dance to three of your favorite songs. Go for a bike ride. When doing aerobic activity, do it for at least 10 minutes at a time.

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February 1st, 2021

Seaweed, Carrot, and Avocado Salad

Serves 6 to 8 – This simple, colorful salad is a flavorful accompaniment to any Asian-inspired meal. Sliced green onions or diced red bell pepper are great additions. Ingredients: 1 cup dried arame seaweed (about 1 ounce)…

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February 1st, 2021

Southwestern Stuffed Peppers

Serves 6 – Stuffed peppers make a healthy and portable weekday lunch or easy dinner side dish. Substitute cooked amaranth, millet or brown rice for the quinoa, if you like. Serve with salsa and diced avocado. Ingredients: 6…

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Baked Plantains recipe from Sentara Healthcare’s Nutrition as Medicine event in Hampton Roads

January 26th, 2021

Baked Plantains

Ingredients: 4 large plantains, ripe, yellow with black spots 1 cup gluten-free breadcrumbs or panko, made from chickpeas or rice (see note) 1 tsp onion powder 1/2 tsp garlic powder 1/4 tsp ground black pepper Method:…

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