Foods

Cucumber Salsa

cucumbersalsa

16 Calorie CUCUMBER SALSA! (Tastes great, too!!!)

Ingredients
2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 tablespoons minced fresh parsley
1 jalapeno pepper, seeded and chopped
4-1/2 teaspoons minced fresh cilantro
1 garlic clove, minced
1/4 cup reduced-fat sour cream
1-1/2 teaspoons lemon juice
1-1/2 teaspoons lime juice
1/4 teaspoon ground cumin
1/4 teaspoon seasoned salt
Baked tortilla chip scoops

Directions
In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat.

Serve immediately with chips. Yield: 2-1/2 cups.
Nutrition Facts: 1/4 cup (calculated without chips) equals 16 calories, 1 g fat (trace saturated fat), 2 mg cholesterol, 44 mg sodium, 2 g carbohydrate, trace fiber, 1 g protein. Diabetic Exchange: Free food.

Health and Wellness Associates

Archived Article

P Carrothers

312-972-WELL

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Foods

Cheesy Cauliflower Patties

cheesecauliflower

ARE YOU KIDDING!! Just when I think cauliflower can’t get any better! Well here we go!
Cheesy Cauliflower Patties = YUM YUM!

1 head cauliflower
2 large eggs
1/2 c cheddar cheese, grated
1/2 c panko
1/2 t cayenne pepper (more of less to taste)
salt
olive oil

Cut cauliflower into florets & cook in boiling water until tender about 10 minutes. Drain. Mash the cauliflower while still warm. Stir cheese, eggs, panko, cayenne & salt to taste.

Coat the bottom of a griddle or skillet with olive oil over medium-high heat. Form the cauliflower mixture into patties about 3 inches across. Cook until golden brown & set, about 3 minutes per side. Keep each batch warm in the oven while you cook the rest.

Health and Wellness Associates

Archived Article

P Carrothers

312-972-WELL

Foods

Benefits of Sunflower Seeds

sunflower

Health benefits of sunflower seeds

According to a micronutrient research facility, people who ingest seeds and nuts regularly have a lower possibility of having heart ailments or diabetes mellitus. The health benefits of sunflower seeds are profoundly documented by Taoist anti-aging medical practitioner Dr. Mao Shing Ni. He asserts that the seeds be added to one’s diet because of their significant nutritive content.¬† Sunflowers contain vitamin E, several of the B vitamins, Thiamine and¬†copper.

Including sunflower seeds in your daily diet regimen is very easy. Aside from eating seeds in raw form, you can just mix an ounce of the seeds in your cold or hot beverage or sprinkle them over salads and other food servings. You can even eat these with a sandwich, a bowl of oatmeal, breakfast cereal, or with a cup of non-dairy ice cream or yogurt. Another way to incorporate sunflower seeds to your meals is by soaking them in water and then later on combining it with your pureed soup. This not only fortifies the food with essential nutrients but it also adds a hint of flavor and nice texture to the food. There are numerous ways to get more sunflower seeds and thus consume more of the nutrients needed by the body.

Health and Wellness Associates

Archived Article

P Carrothers

312-972-WELL