Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
Eat plenty of fruits, vegetables, grains, and legumes - Foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Don’t be the food police - You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those french fries aren’t!
One step at a time - Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.
Heart Healthy Stir Fry
1 c. carrots
1 c. broccoli flowerets and stems
1 c. celery
1 c. green pepper, cut in strips
1/2 c. sliced onion
1 c. fresh mushrooms, sliced
1 can water chestnuts, save liquid
1 c. pineapple chunks, save liquid
1 or 2 Roma tomatoes, cut in wedges
1 or 2 c. fresh chicken or leftover chicken
1 c. broccoli flowerets and stems
1 c. celery
1 c. green pepper, cut in strips
1/2 c. sliced onion
1 c. fresh mushrooms, sliced
1 can water chestnuts, save liquid
1 c. pineapple chunks, save liquid
1 or 2 Roma tomatoes, cut in wedges
1 or 2 c. fresh chicken or leftover chicken
orange juice, arrowroot and cornstarch
Use a wok. Sautee each item separately in small amount of safflower oil. Remove each item and keep warm. Only cook the vegetables enough so they are still crisp. Add the juice together, but if you don’t have 1 1/2 cups, add in some orange juice. Heat the liquid and thicken with arrowroot or a small amount of cornstarch. Add all vegetables and chicken together in the wok. Mix lightly. Add liquid and heat thoroughly. Mix in 3 tablespoons of sweet and sour sauce. Serve over rice and enjoy.
For dessert, try serving a variety of fresh fruits such as blueberries, strawberries, raspberries and peaches served with a dollop of fat free whip cream or vanilla bean frozen yogurt.
We are located in Fort Lauderdale on the SW corner of Federal Highway and Oakland Park Blvd. (diagonal from Target) L'Hermitage Catering & Gourmet Emporium 3045 North Federal Highway Ft. Lauderdale, Fl 33306 (954) 568-2383
