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Have You Tried These Five Healthy Foods?

October 4, 2012 By

Eating well doesn't have to be a chore! There's so many flavors and foods in the world and you should make a point to try to experience as many of them as you can. Sure, these five are common, but they're often overlooked. Each makes a wonderful addition to a healthy diet! Consider keeping some of them in your pantry at home at NAS Pensacola Homes!

Broccoli
Aside from being exceptionally high in vitamins K and C, broccoli has been proven to help in the prevention of a number of cancers. It's also a great detoxifier, and can lower cholesterol.

Salmon
This delicious fish is full of omega-3 fatty acids, which are great for heart health. Salmon is also high in niacin, which studies have shown can help against memory loss and Alzheimer's. Wild salmon is a healther choice than farm-raised, so it's important to know the provenance of your fish.

Pumpkin Seeds
The seeds are easily the most nutritious part of the pumpkin, loaded with magnesium. They are also beneficial to prostate and bone health, and can also lower your cholesterol. Whether snacking on roasted pumpkins seeds or adding a few to a salad, they make a great addition to your diet.

Garlic
There's a reason why garlic has been a medicinal ingredient for thousands of years. It has proven antimicrobial effects, and helps lower the risk of heart disease. It also contains a high number of antioxidants, and can strengthen your immune system when included in your diet.

Avocados
This rich and delicious veggie is great for helping cholesterol and also works to regulate blood sugar. Make sure to peel it carefully, as a greater concentration of nutrients is in the dark flesh just beneath the skin.


 

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Easy Bread Recipes

August 9, 2012 By

Plain, white bread lacks vitamins and minerals and consequently has given bread a bad reputation. But, not all breads are created equal and luckily there are many ways to make bread with added ingredients that not only taste delicious, but are good for you. Here are five yummy breads that can be made quickly and easily in your own kitchen at NAS Pensacola Homes.

-        Banana bread is one of the most common sweet breads. Mashed bananas add potassium and other nutrients as well as a tantalizing flavor that improves as the fruit sugars caramelize during the baking process. To cut down on sugar and fat, use applesauce to moisten the bread instead of butter.

-        Pumpkin bread is another very popular bread. The unique flavor of the pumpkin adds an autumnal bite to the loaf. You can use canned pumpkin pie filling if you don’t want to go through the hassle of preparing the pumpkin.  To season, all cinnamon and nutmeg to give the bread a truly "holiday" taste.

-        Zucchini bread is an excellent way to repurpose this squash. Any home gardener knows how quickly this plant grows, and making bread from it lets you transform it into something just about anybody will eat. Shred the thick flesh on the outside, but discard the seedy, soft core. And don't worry: the bread tastes delicious – not like vegetables at all!

-        If you’re tired of regular breads, consider using another grain as the base. Rice flour can make a light, fluffy bread that is good for people with gluten allergies, and cornbread is a delicious Southern classic. Or simply prepare the above breads with whole wheat flour instead of white flour.

-        Repurpose leftovers. If you have leftover mashed potatoes, consider mixing them in to your bread dough to make classic potato bread.This crusty, savory mixture is excellent for dipping in soup.

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How To Cook Tofu

April 26, 2012 By

With vegetarian diets becoming more mainstream and more and more non-vegetarians opting for “meatless Mondays," it’s worth acquainting yourself with a staple food of the vegetarian diet – tofu. Some may cringe at the mere sound of the word, but if prepared correctly, this versatile protein can be quite delicious and satisfying. If you’re new to cooking tofu, start with a few basics:

Use firm or extra firm tofu
Use firm or extra firm tofu for most recipes, so that it holds-up while cooking. Before cooking, slide and press it for 10-15 minutes with a brick, a stack of books, or a pan filled with water to squeeze out excess water.

Safety first!
Steam raw tofu for 5 minutes to kill any bacteria before adding it to any uncooked dish, like a salad or a sandwich.

Add some flavor
Use spices like ginger, cumin, or curry or marinate in soy sauce or your favorite dressing to add some interest to this mild protein.

Tofu is a chameleon
It can be baked, fried or steamed. Try adding fried tofu to pasta with sautéed veggies and top with pesto and cheese, or serve baked tofu with couscous or rice and a salad for a healthy option. Or enjoy fried tofu on a whole wheat roll with lettuce, tomato, and mayo for a hearty lunch or add steamed tofu to a fresh vegetable stirfry for dinner.

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How to Throw a Great Dinner Party

April 12, 2012 By

Throwing a dinner party doesn't have to be a stressful undertaking. It can be tricky to make sure everything goes just right and that everyone has an enjoyable time, but with these easy tips, your guests will enjoy their time, as will you!

-        Ask your guests about any special dietary needs or allergies well in advance. Vegetarianism is more common than ever, and many people also have food allergies or intolerances. Plan a few dishes that all can enjoy, but don't feel that every dish has to accommodate all guests' palates and preferences.

-        Don't try new recipes. Instead, stick to dishes that you already know. When the stakes are high, having a dish not come out correctly can be incredibly stressful. A good rule of thumb is if you’ve cooked something well three times, it’s OK to cook for company.

-        Plan your entire meal ahead of time. Write down each course, the ingredients it requires and approximately how long it will take to prepare. Shop for all your groceries at least two days before the party to give yourself ample time to prepare everything.

-        The day before the party, do as much cooking and preparation as you can in advance. Many dishes are fine to make a day in advance, and anything you can do to save yourself time in the kitchen when your guests arrive is worth doing.

-        Enjoy yourself! Entertaining is supposed to be fun. If something goes wrong, smooth over it and move on with the party. Nobody will remember the mistakes if everything else is great.

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Spices That Boost Your Health

March 15, 2012 By

Adding spices to your cooking can open up a whole new range of flavors and possibilities. In addition, spices provide numerous health benefits, and allow you to use less fat and calories without sacrificing taste! Enjoy these additions that not only add flavor, but also boost your health!

Cinnamon
Add just a 1/2 teaspoon of this super-spice to your food to lower blood sugar, cholesterol, and triglycerides. Cinnamon has an anti-clotting effect on the blood, and the smell of cinnamon has been shown to boost cognitive function and memory! Sprinkle on your morning cereal, oatmeal, or fruit or add a bit to your morning cup of coffee for a treat.

Nutmeg
Believe it or not, this spice, usually associated with egg nog, contains antibacterial compounds that can help to ward off E. coli and salmonella. Nutmeg has proven itself a versatile spice and can be added to both sweet or savory dishes – add a dash to a skim milk cappuccino or add to sweet potatoes or spinach dishes.

Ginger
This root has been used in Asian cultures for centuries to soothe nausea, relieve heartburn, and prevent bloating. Grate some fresh ginger into a cold glass of ice water for a refreshing beverage or add some to Asian-inspired dishes like stir-fries. Candied ginger is also a healthful and delicious sweet treat.

Curry
In actuality, curry is not a spice – it is a mixture of several spices. But this delicious combo also serves up some real health benefits. Curry is said to aid with digestion, have anti-inflammatory properties, contain antioxidants, and also help prevent type 2 diabetes. New to this spice? Add some to chicken dishes, soups, or stews – it's delicious and will give your meal a hearty, Middle Eastern flair!

Dried Red Pepper
Capsaicin (a.k.a. the "heat" in chilies) is said to lower your risk of colon and skin cancers and also helps people to consume fewer calories by curbing the appetite. Add dried red pepper to pasta dishes, vegetable stirfrys or mix into hummus for an extra kick!

Mosey on over to your spice rack, and you’ll likely find a wealth of health just waiting to be used!

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Healthy Breakfasts

February 3, 2012 By

Breakfast is the most important meal of the day, yet many Americans opt for sugary cereals or skip it entirely. If you're ready to remake your daily breakfast, try one of these quick, easy, healthy breakfasts that will have you feeling energized and ready to start the day!

Oatmeal
This classic staple is packed with complex carbohydrates that break down slowly, giving you ample energy throughout your day. Top it with nuts for protein, mix in a little milk for calcium, and stir in some local honey for sweetness and top with cinnamon. This deliciously complete breakfast will leave you feeling satisfied all the way until lunch time.

Yogurt
Yogurt is a great breakfast foundation, not only is it high in protein and calcium, but the probiotic bacteria that live in yogurt can aid stomach function and digestion. Top it with mixed-grain muesli and berries and you’ll be full, happy, and ready to go.

Tofu
Scrambled tofu may seem a little too out there for some, but in consistency it’s very close to scrambled eggs, with more protein and less fat. Mix in spinach and cheese for a tasty morning scramble!

Egg Whites
If you're not ready to go the tofu-route, opt for egg whites or low-calorie egg substitutes. Top with salsa for a Southwestern flair. 

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