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January 5, 2012 – Resolutions YOU CAN Sink Your Teeth Into
Getting Tipsy – DASH diet: Top Tips for Dining Out
Excess fat and salt and oversized portions when dining out can sabotage your DASH diet. Here are five tips from appetizers to desserts to get around those obstacles. By Mayo Clinic staff:
DASH stands for Dietary Approaches to Stop Hypertension. But what happens when you'd like a night off from kitchen duty? Keeping some simple tips in mind, you can dine out and still follow the DASH diet.
1. Cut back on salt - A key feature of the DASH diet is cutting back on salt. Because salt often enhances flavor, it sometimes gets heavy use in restaurant meals. So when dining out: Ask that your food be prepared without added salt, MSG or salt-containing ingredients. Be alert for ingredients, cooking styles and labels that indicate a dish may be high in salt, soy sauce and broth, pickled, cured and smoked. Don't use the saltshaker. Limit condiments that are high in salt, such as mustard, ketchup, pickles and sauces. Opt for fruits and vegetables instead of salty appetizers.
2. Reduce unhealthy fats - The DASH diet promotes foods that are low in saturated fat and cholesterol. To reduce unhealthy fats when dining out: Ask that your food be prepared with olive oil, rather than butter or other less healthy fats. Request oil and vinegar for your salad dressing or request the salad dressing on the side to limit how much you use. Trim visible fat off meat and poultry. Eat only a portion that's about the size of a deck of cards, since even very lean meat and poultry still contain fat. Select foods prepared with healthier cooking techniques, such as steaming, grilling, broiling, baking, roasting, poaching or stir-frying. Order fruit and steamed vegetables. Choose steamed or broiled fish and ask for lemon and fresh herbs for seasonings.
History – Mayo Clinic
Mayo Clinic developed gradually from the medical practice of a pioneer doctor, Dr. William Worrall Mayo, who settled in Rochester, Minn., in 1863. His dedication to medicine became a family tradition when his sons, Drs. William James Mayo and Charles Horace Mayo, joined his practice in 1883 and 1888, respectively.
From the beginning, innovation was their standard and they shared a pioneering zeal for medicine. As the demand for their services increased, they asked other doctors and basic science researchers to join them in the world's first private integrated group practice.
Although the Mayo doctors were initially viewed as unconventional for practicing medicine through this teamwork approach, the benefits of a private group practice were undeniable.
As the success of their method of practice became evident, so did its acceptance. Patients discovered the advantages to a "pooled resource" of knowledge and skills among doctors. In fact, the group practice concept that the Mayo family originated has influenced the structure and function of medical practice throughout the world.
Along with its recognition as a model for integrated group practice, "the Mayos' Clinic" developed a reputation for excellence in individual patient care. Doctors and students came from around the world to learn new techniques from the Mayo doctors, and patients came from around the world for diagnosis and treatment. What attracted them was not only technologically advanced medicine, but also the caring attitude of the doctors.
Appetizer – Southwestern Potato Skins Dietitian's tip: Serve these potato skins, which are a very good source of iron, vitamin B-6 and fiber, with chunky salsa. Two tablespoons of salsa adds less than 10 calories. By Mayo Clinic staff - Serves 6
Ingredients: 6 large baking potatoes 1 teaspoon olive oil 1 teaspoon chili powder 1/8 teaspoon Tabasco sauce 6 slices turkey bacon, cooked until crisp, chopped 1 medium tomato, diced 2 tablespoons sliced green onions 1/2 cup shredded cheddar cheese
Directions: Preheat the oven to 450 F. Lightly coat a baking sheet with cooking spray. Scrub potatoes and prick each several times with a fork. Microwave uncovered on high until tender, about 10 minutes. Remove the potatoes from the microwave and place on a wire rack to cool. When cool to the touch, cut each potato in half lengthwise and scoop out the flesh, leaving about 1/4 inch of the flesh attached to the skin.
In a small bowl, whisk together the olive oil, chili powder and hot sauce. Brush the olive oil mixture on the insides of the potato skins. Cut each half of the potato skin in half again crosswise. Place the potatoes onto the baking sheet. In a small bowl gently mix together the turkey bacon, tomato and onions. Fill each potato skin with this mixture and sprinkle each with cheese. Bake until the cheese is melted and the potato skins are heated through, about 10 minutes. Serve immediately. Nutritional Analysis - (per serving)
Salad – Seared Scallops with New Potatoes & Field Greens Dietitian's tip: This warm salad makes for a quick, light supper. Be careful not to overcook the scallops, or they'll lose their subtle texture. If you can, make the lemon dressing earlier in the day to allow flavors to blend. By Mayo Clinic staff
Ingredients: For the dressing 1 pound Yukon gold or red-skinned new potatoes
Directions: To make the dressing, in a blender or food processor, combine the tofu, lemon zest and juice, mustard, anchovy paste, garlic, salt, and pepper. Process until smooth. With the motor running, slowly add the extra-virgin olive oil. Cover and refrigerate until needed.
Put the potatoes in a saucepan, add water to cover and bring to a boil over high heat. Reduce the heat to medium and cook uncovered, until the potatoes are tender, about 15 to 20 minutes. Drain and let stand until just cool enough to handle. Cut each potato in half — or quarters, if the potatoes are large. In a bowl, toss the potatoes gently with half of the dressing. Set aside and keep warm.
Season the scallops with the salt and black pepper. In a large frying pan, heat the olive oil over medium-high heat. Place the scallops in the hot pan and sear on one side until golden, about 1 minute. Turn and cook on the other side until the scallops begin to turn opaque at the center, about 1 to 2 minutes longer. Remove from the heat. To serve, toss the greens with the remaining dressing and divide among individual plates. Scatter the potatoes and scallops over the greens. Sprinkle with the chives and cracked pepper. Serve immediately.
Nutritional Analysis (per serving) 4 Servings
Put it on the Side – Hot Ham, Cheese & Mushrooms Sandwiches Dietitian's tip: These broiled, open-faced sandwiches are great options for a quick lunch or light dinner. Instead of ham, substitute thinly sliced roasted turkey or beef for a lower-sodium alternative. By Mayo Clinic staff - Serves 2
Ingredients: 2 tablespoons fat-free mayonnaise 2 teaspoons Dijon mustard 2 slices rye bread 4 ounces thinly sliced ham 2 slices red onion 1 can (4 ounces) sliced mushrooms, drained and patted dry 2 ounces low-fat Swiss cheese, thinly sliced Directions:
Preheat the broiler. Position the rack 4 inches from the heat source. Lightly coat a baking sheet with cooking spray. In a small bowl, mix together the mayonnaise and mustard. Place the slices of bread on the prepared baking sheet. Spread half of the mayonnaise mixture on each slice. Top each with 2 ounces ham, 1 slice onion, 1/2 of the mushrooms and 1 ounce cheese. Broil the open-faced sandwiches until the cheese is melted and slightly browned, about 3 minutes.
Nutritional Analysis - (per serving)
Main Course – Minestrone Dietitian's tip: Minestrone is a thick, hearty soup that usually contains vegetables, pasta and peas or beans. This version uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content. By Mayo Clinic staff - Serves 4
Ingredients: 1 tablespoon extra-virgin olive oil
Directions: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and sauté until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more. Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.
Nutritional Analysis - (per serving)
Dessert – Nutty Berry Granola Dietitian's tip: Slowly toasting this granola at a low oven temperature allows for even browning. The wheat germ should be raw (un-toasted), or it may burn. Serve with soy milk or yogurt topped with fruit. By Mayo Clinic staff – Serves 20
Ingredients: 4 cups old-fashioned rolled oats
Directions: Preheat the oven to 250 F. Have a large, heavy, nonstick baking sheet ready. In a large bowl, combine the oats, puffed rice, wheat bran, wheat germ, sunflower seeds, walnuts and dry milk. Stir until well blended. In a small saucepan, stir together the honey and oil over medium-low heat until well blended. Don't let the mixture boil. Stir in the vanilla and almond extracts. Add the warm honey mixture to the dry ingredients and stir quickly until well combined.
Spread the mixture evenly on the baking sheet. Bake for 1 hour, stirring every 20 minutes to ensure even browning. Add the berries during the last 10 minutes of baking time and toss gently to mix. Transfer the baking sheet to a wire rack and let the granola cool completely. Store in airtight containers in the refrigerator. Makes about 10 cups.
Nutritional Analysis - (per serving)
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