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​For Your Good Health

Wrappers

4/21/2016

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1)  Ingredients

      A)  4 large shrimp

     B)  1/2 cup scallions

      C)  1/2 cup shredded carrots

      D)  1 cup fresh spinach
     
      E)  1 TBSP. Lite soy sauce

      F)  Black pepper

      G)  2 Soy wrappers---Find in Asian food aisle at Wegmans




2)  Procedure

     A)  Spray medium frying pan with Pam cooking oil.

     B)  Add 4 large shrimp.

     C)  Sautee' for 30-60 seconds.

​     D)  Add scallions, shredded carrots and spinach and continue to 
sautee' for
           4-5 minutes.

     E)  Add soy sauce and black pepper to taste.

     F)  Place 1/2 of the mixture into each soy wrapper.

     G)  Roll up and enjoy!


     

     


​
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What's In A Color?

4/20/2016

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                       Healthy Low Calorie Fruits and Vegetables


    Many fruits and vegetables are not only very healthy, but they are also low in  

calories, which means they're ideal not only for dieters, but also for those

individuals who desire to maintain their current weight.

​     The following list of food items may be of interest to you:

         Yellow/Green (lutein)....protects healthy vision and has anti-cancer and
           heart-protective properties.

           Food Item                                  Portion                  Calories

          Collard Greens                                   1 cup                        50 
         
          Corn                                              1 ear                        75

          Green Beans, cooked                     1 cup                        45
   
          Green Peas                                    1 cup                        140

          Mustard Greens, cooked                1 cup                        20

          Spinach                                         1 cup                        40

          Turnip Greens, cooked                  1 cup                        30

          Zucchini, with skin, cooked          1 cup                        30

          Avocado                                        1/2 average fruit      80 

          Honeydew                                     1 cup cubes               60

          Kiwi                                              1 large                      55

          Cucumber                                      1 cup                        15

          Pepper, green, chopped                  1 cup                        30

          Pepper, yellow, chopped                1 cup                        30

          Asparagus spears                          12                             40




          Red (Lycopene)....Antioxidant, protects against prostate cancer, lung
            cancer and heart disease.

            Tomato juice                                 1 cup                        40

          Tomato sauce or puree                  1 cup                        100

          Tomato soup, made with water     1 cup                        85

          Tomato vegetable juice                  1 cup                        45

          Tomatoes, cooked                          1 cup                        70

          Pink grapefruit                              1/2 fruit                   40

          Pink grapefruit juice                      1/2 cup                    50

          Watermelon                                   1 cup balls               50

          Tomatoes, raw, chopped                1 cup                        40

          Raspberry                                      1 cup                        60



         
Orange/Yellow (terpenoids, vitaminC)....Antioxidant that protects
            against heart-disease and cancer.

            Nectarine                                       1 large                     70

          Orange                                           1 large                     85

          Orange juice                                   1/2 cup                    50

          Papaya                                            1/2 large                 75

          Peach                                              1 large                    70

          Pineapple                                        1 cup, diced             75

          Tangerine                                        1 medium               45

          Yellow Grapefruit                           1/2 fruit                  40

          Quince                                            1 whole                    52




​                   






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Vitamin B Salad

4/4/2016

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1)   Ingredients  


            2 cups spinach greens

            1 sliced, hard-boiled egg

            1/2 cup kidney beans

            4 ounces deli, low sodium turkey breast

            2 Tbsps. balsamic vinegar


2)   Preparation

             A.  Place 2 cups spinach greens in a medium bowl.

            B)  Add sliced hard-boiled egg to bowl.

            C)  Add 1/2 cup of kidney beans.

            D)  Cut up sliced turkey breast into small pieces and add to bowl.

            E)  Add 2 Tbsps. balsamic vinegar.

            F)  Mix contents of bowl thoroughly and serve

           
            Servings: 1

​            Calories per serving: 360

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Garlic Rubbed Filet Mignon with Herbs

4/4/2016

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1)     Ingredients

            2 tsps. bottled minced garlic

                1 1/2 tsps. minced fresh basil

                1 1/2 tsps. minced fresh thyme

                1 1/2 tsps. minced fresh rosemary

                1/2 tsp. salt

                1/4 tsp. black pepper

                4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)

                Cooking spray


2)     Procedure

                  A)  Combine and mix first 6 ingredients in a small bowl: rub evenly over                 
                          steaks.

                 B)  Heat a large nonstick skillet over medium-high heat.  Coat pan with


                          cooking spray.  Add steaks to the pan and cook for 4 minutes on 

                       each side or until desired degree of doneness.


                 Servings: 4


                   Calories per serving: 190


           
​
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    Dr. Gerfin blogs about all kinds of medical issues and provides healthy recipes.

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