Recipe of the Month: Chunky Vegetable Chipotle Chili (July 2008)

Incredibly delicious and satisfying vegetable chili. Even the biggest meat-lover or vegetable-hater will love this dish!

40 Minutes to Prepare and Cook. Vegan/Vegetarian.

Ingredients

• 2 tbs olive oil
• 1 medium zucchini
• 8-oz white mushrooms
• 1 bell pepper
• 2 cloves garlic
• 1 red onion
• 2-3 carrots
• 2 28-oz cans of diced stewed tomatoes (low-sodium if available)
• Half can chipotle peppers in adobo (to taste, remove seeds for less heat)
• 3 tbs ground cumin
• 2 tsp ground coriander
• 2 tbs garlic powder
• 1 15-oz can black beans (drained and rinsed)
• 1 15-oz can kidney beans (drained and rinsed

Directions

1. Dice all vegetables.
2. Heat oil in large pot.
3. Add vegetables to pan & cook until they begin to soften.
4. Add spices and tomatoes. Cook until all vegetables are tender.
5. Add beans and heat through.
6. Serve with low-fat cheese, green onions, and fresh bread.

Nutritional Info
Number of Servings: 8
Amount Per Serving
* Calories: 161.8
* Total Fat: 4.4 g
* Cholesterol: 0.0 mg
* Sodium: 477.9 mg
* Total Carbs: 27.3 g
* Dietary Fiber: 7.3 g
* Protein: 6.5 g

Recipe of the Month: Low-Fat Tuna Salad (June 2008)

I thought that posting a healthy, nutritious, & low-fat recipe once a month would be a fun addition to this site. I’m working on a recipe book for young people, so all of the recipes will be my own creations, and most will be vegetarian. However, this month will be one of my few non-vegetarian recipes.

Low-Fat Tuna Salad

This tuna salad is more moist than its original mayo version, but it still lives up to my high standards (I’ve been obsessed with great tuna salad since I was a kid).  If this low-fat version isn’t rich enough for your taste, add 1-2 tbs of olive oil and an extra dash of salt – this will increase the fat content but the dish will still be low in cholesterol and unhealthy fats.

Makes 8 Servings

Ingredients
Tuna, Canned in Water, 4 can
Low-fat or fat-free plain Yogurt 3/4 cup
Pickle Relish, 3/4 cup
Grey Poupon Dijon Mustard, 4 tbs
Carrots, raw, 2 large
Celery, raw, 2 stalks
Onions, raw, 1 medium
Salt & pepper to taste

Directions
Drain tuna well. Dice carrots, celery and onions. Combine all ingredients and mix well. Salt & pepper to taste.

Nutritional Info
Servings Per Recipe: 8

Amount Per Serving:
Calories: 155.8
Total Fat: 1.2 g
Cholesterol: 26.1 mg
Sodium: 569.0 mg
Total Carbs: 12.6 g
Dietary Fiber: 1.0 g
Protein: 22.7 g

The New Youthful Face of Diabetes

Unfortunately, there is a startling new face of type 2 diabetes: young people.  While most children and young adults with diabetes have type 1, soaring obesity rates are   making type 2 diabetes, a  disease that used to be seen primarily in adults over age 45, more common among young people, particularly in American Indians, African Americans, and Hispanic/Latinos.According to data reported in 2006 by the Centers for Disease Control and Prevention (CDC), one in 523 people younger than age 20 has diabetes¹!  The CDC    explains that obesity, physical inactivity, and prenatal exposure to diabetes have become widespread, and may contribute to the increased development of type 2 diabetes during  childhood and adolescence. 

What is Diabetes?   Diabetes is a disease that  affects the body’s ability to produce or respond to insulin, a hormone that allows blood glucose (blood sugar) to enter the cells of the body and be used for energy.  It results in too much glucose in the blood, a condition that slowly damages your eyes, heart, kidneys, nerves, legs, and feet.  Diabetes is the fifth-deadliest disease in the United States, and it has no cure. 

Are You at Risk for Diabetes?

• ð Are you overweight?
• ð Do you get little or no exercise?
• ð Do you have high blood pressure (130/80 or higher)?
• ð Do you have a brother or sister with diabetes?
• ð Do you have a parent with diabetes?
• ð Are you a woman who had diabetes when you were pregnant OR have you had a baby who weighed more than 9 pounds at birth?
• ð Are you African     American, Native   American, Hispanic, or Asian American/Pacific Islander?

If you answered yes to any of these questions, ask your  medical provider if you need a diabetes test. 

Although most people with diabetes do not notice any signs, here are some possible Warning Signs:

• ð Going to the bathroom a lot
• ð Feeling hungry or thirsty all the time
• ð Blurred vision
• ð Lose weight without  trying
• ð Cuts/bruises that are slow to heal
• ð Feeling tired all the time
• ð Tingling/numbness in the hands or feet

1.  National Institute of Health News.  “Diabetes Rates Are Increasing Among Youth.”  November 13th, 2007.  <http://www.nih.gov/news/pr/nov2007/niddk-13.htm>.