When it comes to making tasty meals for your family, you probably know that ingredients matter. From vitamins and nutrients to sugar and acidity, it’s important to know what you’re using in your recipes at every meal and how each ingredient can impact all parts of the body.
To help understand how ingredients matter and how quality ingredients can keep your body healthy, consider these tips from registered dietitian, celebrity nutritionist and healthy cooking expert Keri Glassman, MS, RDN.
1. Mind your veggies
Nearly everyone knows veggies are a vital part of any healthy diet. They are high in antioxidants, vitamins and minerals, and pack loads of fiber, but not everyone knows what health benefits you get from specific vegetables. For example, Brussels sprouts are packed with vitamin C to support your immune health and dried figs are known for lowering blood pressure and optimizing digestion.
2. Just add lemon
Water with lemon can aid in digestion and boost your immune system due to its high vitamin C content, so adding it to water is one way to reap these benefits. While including lemons in your diet has its perks, it’s also important to know they are acidic in nature and eating highly acidic foods can impact your oral health.
3. Be mindful of acid attacks
Every day, everyone’s mouths go through hundreds of “acid attacks,” mainly due to eating and drinking. While a variety of foods can have positive health benefits, they also carry acids that can weaken tooth enamel. To help combat this, take advantage of the acid-neutralizing power of baking soda, an ingredient found in Arm & Hammer Toothpastes. Baking soda helps neutralize acids, while gently cleaning and removing plaque, so your teeth and gums stay healthy and strong. Find more information at ArmandHammer.com.
4. Say hello to healthy fats
Nuts carry healthy unsaturated fats and omega-3 fatty acids, which are good for cardiovascular health, mental health and cholesterol, so they can be a natural component for a healthy diet. Fat can be your friend, but stay mindful about not going overboard, as the calories can add up fast.
5. Avoid added sugar
Sugar can cause inflammation in people’s bodies and is known to potentially impact cardiovascular health and weight, and can have a negative effect on our teeth. Sugar is often a sneaky ingredient that can be found in condiments and salad dressings. Avoid added sugar by making homemade dressings using lemon juice, oil and herbs, or checking labels to make sure you avoid added sugar whenever possible.
Shaved Brussels Sprout Salad with Pecorino and Hazelnuts
Recipe courtesy of Keri Glassman, MS, RDN
1/2 cup olive oil
1/4 cup fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup hazelnuts, lightly crushed
olive oil, to taste
rosemary, to taste
salt, to taste
pepper, to taste
4 cups shaved Brussels sprouts
1/2 cup dried figs, chopped
1/3 cup finely sliced red onion
4 tablespoons Lemon Dressing
1 grapefruit, segmented
1/3 cup shredded pecorino cheese
Heat oven to 375 F.
To make Lemon Dressing: mix olive oil, lemon juice, salt and pepper.
On lined baking sheet, toss hazelnuts with olive oil, rosemary, salt and pepper, to taste.
Roast 10-15 minutes, or until lightly brown; let cool.
In large mixing bowl, toss roasted hazelnuts, Brussels sprouts, figs, red onion and dressing until combined.
Plate about 1/4 of mixed salad, top with a few grapefruit segments and sprinkle with