Dignity Health | St. Rose Dominican | Reach | Spring 2017

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Give it a try soon! How about
some pasta shells with garlicky
kale? Find the recipe at
.
12 | Spring 2017
1 Gofor fiber-filledflour.
In dough and batter,
substitute fiber-rich whole-wheat
flour for half of the refined white
flour. Give oat flour a try, too—you
can even make your own. Just whirl
dry oatmeal in a blender. Then
replace up to a third of the white
flour in recipes with the oat flour.
2 Let garlic sit a spell.
After crushing or chopping
raw garlic, let it sit for 10 or 15
minutes, rather than tossing it into a
hot pan right away. The extra time
triggers an enzyme reaction that
boosts the production of allicin, a
powerful, health-promoting plant
chemical.
3 Scalebackonsugar.
Typically, you can reduce the
sugar in any recipe by a quarter, and
you won’t taste the difference. Or
you can switch out sugar for an
equal amount of unsweetened
applesauce. You can also sweeten
recipes with vanilla or peppermint
extracts or spices, such as cinnamon
or allspice.
4 Satisfya
sweet
toothwith
fruitydelights.
Serve baked
apples or pears for
dessert. Or grill
bananas, pineapple
slices, or peach halves until the fruit
is hot and slightly golden. Another
sweet trick: Puree apples, berries,
peaches, or pears in a blender to
make a nutrient-rich sauce for
whole-grain pancakes or waffles,
frozen yogurt, or even toast.
See page 16 for a quick and
fruity treat and more
sugar-cutting advice.
5 Make over quickbreads
andmuffins.
Cut back on calories and saturated
fat by substituting three ripe,
well-mashed bananas for ½ cup
butter, lard, shortening, or oil in a
recipe. Or try this swap: Replace
1 cup of any of these fats with 1 cup
of applesauce.
6 Keepcookouts lean.
Please a crowd with turkey
burgers. Make them from ground
turkey breast (it can be as lean as
99 percent fat-free) seasoned with
cilantro, shallots, or chili sauce. For
variety, serve marinated and grilled
portobello mushrooms. They’re
beefy—without the
meat!
Get ready to raise a whisk to better health and vitality.
Before you hit the grocery store or the drive-thru, check out these cooking tips
and tricks from Sharon Nasser, Director of Nutrition Services at Dignity Health–
St. Rose Dominican’s San Martín Campus. “Each one is a no-fuss way to help you
and your family eat better—without sacrificing taste,” says Sharon. “Together, they
can help fuel your days with nourishing foods—and offer protection from serious
health conditions, including heart disease, cancer, and diabetes.”
COOKING
TIPS & TRICKS 12
Sharon
Nasser