More Reasons To Enjoy Pasta This Fall + Tasty Recipes

Let’s be honest, crisp, fall weather doesn’t exactly make you want to eat salad—or anything cold for that matter. But that’s why there are other delicious food options out there, like hearty soups, flavorful pastas and gooey brownies, all of which will keep you feeling full and toasty. Is it just us or are you suddenly in the mood for something warm and chocolatey, too?

So while many fall favorites, like those listed above, have the reputation for being loaded with carbs and calories, that doesn’t necessarily have to be the case. Who says you can’t have scrumptious pasta that’s also healthful and nutritious? And no, we aren’t just talking about spiralized vegetable noodles.

In addition to being affordable and versatile, pasta offers a surprising number of health benefits to enjoy, including:

·         Complex carbs, which help to provide sustained levels of energy

·         Low levels of salt and fat, depending what sauce you put on top

·         Ample fiber (found in whole-grain varieties) which supports digestion and keeps you feeling fuller for longer

·         Additional nutrients like selenium, manganese, folate and carotenoids, all of which can help support cell health

Now that you’re basically a pasta expert, it’s time to see all of its nutritious perks in action. And what better way is there than doing a taste test with a few yummy recipes?

Spicy Asian Veggie Pasta

Ingredients:

·         8 ounces angel hair rice pasta

·         1/4 cup gluten-free tamari

·         2 tablespoons rice wine vinegar

·         2 tablespoons lemon juice

·         2 cloves minced garlic

·         2 teaspoons sesame oil

·         1/4 teaspoon red pepper flakes (more if you like it hot)

·         1 teaspoon peanut oil

·         1 cup chopped red, yellow, or green pepper

·         1 cup sliced sweet onion

·         1 cup broccoli florets

·         1 cup shiitake mushrooms, sliced

·         1 cup grape tomatoes

·         For extra protein, try adding chicken or shrimp

Directions: Cook pasta according to package directions. Make sauce by combining tamari, rice wine vinegar, lemon juice, garlic, sesame oil, and red pepper flakes together in a small bowl. While pasta is cooking, heat peanut oil in a wok or large frying pan. Stir-fry peppers and onions. Add broccoli and mushrooms when onion and peppers begin to soften. Stir in tomatoes and sauce. Add noodles and mix well.

Chicken & Mushroom Pasta

Ingredients:

·         2 ⅔ c. rigatoni pasta (or other tube-shaped pasta)

·         2 tbsp. olive oil, divided

·         ¼ tsp. salt

·         ¼ tsp. ground black pepper

·         12 oz. skinless, boneless chicken, cut into bite-sized pieces

·         3 cloves garlic, smashed and minced

·         3 c. white button mushrooms, sliced

·         1 medium onion, thinly sliced

·         ½ c. low-sodium chicken broth

·         ¼ c. dry white wine (or chicken broth)

·         1 c. tomatoes, chopped

·         ¼ c. fresh basil, shredded

·         1 tbsp. dried oregano

·         ¼ c. shredded Parmesan cheese

Directions: Cook pasta, drain, and set aside. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Sprinkle the salt and 1/8 teaspoon of the black pepper on chicken, then cook for 5 minutes or until center of chicken is no longer pink. Remove chicken from skillet and keep warm. Add remainder of the oil to skillet with garlic, mushrooms, and onions. Stir-fry until onions are just tender. Pour in broth and wine, then bring to boiling. Reduce heat to medium-low and simmer uncovered until liquid is reduced to about half, stirring occasionally (about 5 to 10 minutes.) Remove skillet from heat. Add the pasta, chicken, tomatoes, basil, and oregano; toss to coat. Sprinkle with Parmesan cheese.

Pork Sauté with Vegetables

Ingredients:

·         4 cups cooked angel hair pasta 

·         1 teaspoon peanut oil

·         1 pound boneless pork (about 2 thick-cut chops), cut into 1-inch cubes

·         1/4 cup low-sodium soy sauce

·         1/4 cup water

·         1 tablespoon rice wine vinegar (red wine vinegar is OK)

·         2 tablespoons sugar

·         1 piece fresh ginger (about 1 to 2 inches), peeled and thinly sliced, to make about 1 tablespoon

·         3 to 4 cloves garlic, peeled and chopped

·         3 cups assorted mushrooms (shiitake, oyster, portobello, or ordinary white mushrooms)

·         2 cups snow peas, ends trimmed

Directions: In a large pot, cook pasta according to package directions. Meanwhile, heat oil in a deep frying pan, big enough so the pork fits on one layer. Brown pork on one side, then turn to brown other side, about 3 minutes in all. Sprinkle ginger and garlic over pork. Mix soy sauce, water, vinegar, and sugar and pour over all. Bring to a boil. Cover and turn heat to low. Cook 5 minutes and add mushrooms. Cook the pork mixture 5 minutes more and stir to coat meat and mushrooms with sauce. Layer snow peas on top. Cook 2 more minutes, or just until snow peas are bright green. Once the pasta is cooked, strain from the water. Remove the pork mixture from heat and pour over angel hair pasta. 

Bon Appetite.

For more ideas on how to maintain a healthy diet, GMC’s Nutrition & Weight Management experts can provide the resources you need to make better food choices. Start feeling your best today by setting up a nutrition consultation.

Can Foods Really Help Heal Dry Skin?

For some, the freezing temps, whipping wind and lack of daylight are the best, most refreshing parts of winter (those people are few and far between, though). For the rest of us, winter weather has long lost its charm. Instead of leaving the comfort of the indoors to battle the frigid cold, many of us curl up on the couch and bask in the warmth. After all, it seems like a no-brainer—right?

And while all that glorious warm air, those snuggly (yet itchy) fabrics and extra-long, extra-hot showers may seem like the perfect way to spend a chilly day, it’s actually a recipe for chapped, dry skin—something that’s as annoying as it is painful.

So, when all the lotion and skin cream in the world don’t provide relief for dry skin, what should you do? As it turns out, the answer might be hiding in the foods you eat—or don’t eat. To help quench your thirsty, dry skin, try these nourishing foods:

Pomegranate seeds: If fruits and vegetables don’t top your grocery list during the winter months, you’re definitely not alone. Enter pomegranates. These delicious and nutritious powerhouses are packed with antioxidants, which help skin fight UV damage, inflammation, collagen breakdown, as well as boost blood flow.

Sweet potatoes: Whether you like them sweet or savory, there’s simply no denying that sweet potatoes are unmatched in their ability to help protect and support skin health. With ample amounts of both vitamin A and beta-carotene, this veggie helps to repair skin and its protective barrier.

Eggs: What’s not to love about a food that you can boil, scramble or fry? As if you weren’t already sold, eggs aren’t just versatile, they’re also loaded with a variety of different vitamins and nutrients, including: vitamins A, B5, D and E. These vitamins work to help fight inflammation, support collagen synthesis and overall skin function.

Citrus: If you’re feeling blah, chances are your skin is, too. Thankfully, citrus fruits of all shapes and sizes are the perfect solution. While vitamin C is often thought of as an immune-boosting nutrient, it can also help to support skin health by plumping-up collagen and softening complexion.

Nuts: Yet another example of how some of the best things come in small packages, walnuts and sunflower seeds boast a powerful array of skin-loving nutrients. With omega-3 and -6 fatty acids, antioxidants and selenium, your skin will be looking and feeling supple, hydrated and protected.

Salmon: It isn’t just the omega-3 fatty acids that make salmon a skin health all-star, although they do help to balance skin’s lipid membrane and retain moisture. This cold-water fish also offers a beneficial dose of vitamin D, which helps skin with acne, eczema and redness/irritation.

Healing from the inside out.

Skin is often a good indicator of overall health—after all it is your body’s largest organ. Everything from dehydration and allergies, to hypothyroidism and hormone imbalances can be visible on your skin. So, for many of us, dry skin is really just scratching the surface of overall skin health. To get a better understanding of what your skin may be trying to tell you, it’s important to see your primary care provider.

With a wide variety of services, up-to-date technology and the latest treatment options, Gwinnett Medical Group Primary Care is your partner in lasting health. 

Attention Holiday Lovers: 4 Perfect Recipes

In a season where we’re surrounded by baked goods and sweet treats—not that anyone’s complaining—healthy holiday traditions can be hard to come by (if not impossible).

And when you have your eyes set on January for New Year’s resolutions and new diets, it’s easy to spend the better part of December enjoying your few remaining cheat days. But instead of sacrificing good health in the name of being festive, try these easy holiday recipes—not only are they delicious, they’re also nutritious.

Roasted Chestnuts

You don’t have to use an open fire to enjoy these holiday favorites. After all, who has time for that—right? So, skip the fire and enjoy the nutrients that Chestnuts offer—like fiber, vitamin C and manganese. Break out the festive attire, play some Nat King Cole and follow these easy steps:

Ingredients: Shelled chestnuts

1. Preheat oven to 400 degrees Fahrenheit.

2. Cut and “X” shape into the flat side of each chestnut (leave the shells on).

3. Place the chestnuts on a baking sheet so they don’t overlap.

4. Roast 10 minutes and turn; roast for additional 10 minutes.

5. Peel off shells and enjoy!

Potato Latkes

Potato latkes, otherwise known as potato pancakes, are a traditional dish commonly served during Hanukkah. While potato latkes aren’t particularly nutritious—unfortunately—you can try substituting other veggies in place of the potatoes. Or better yet, fry them in healthier alternatives like olive oil instead of high-fat vegetable oils.

Make your health-conscious substitutions and follow this traditional recipe:

Ingredients: 2 large Russet potatoes; 1 large onion; 2 large eggs; ½ cup all-purpose flour; 2 tsp course kosher salt; 1 tsp baking powder; ½ tsp freshly ground black pepper; oil for frying

1. Grate potatoes and onions, and wring out as much liquid as possible.

2. Transfer mixture into a large bowl and add eggs, flour, salt, baking powder and pepper. Mix until the flour is absorbed.

3. Heat oil and use a heaping tablespoon to drop the batter into the pan, cooking in batches.

4. Use spatula to flatten into discs and flip after latkes are brown and crispy. Cook until second side is done and sprinkle with salt before serving.

Healthy Hot Chocolate

There’s nothing better than a mug of hot chocolate to warm you up during the holidays, both mentally and physically. Unfortunately, many pre-packaged hot chocolate mixes are high in sugar and empty calories. In exchange for just a few extra minutes, you can have a healthier, home-made version by following these steps:

Ingredients: 2 tbsp sugar; 4 tsp unsweetened cocoa powder; 1 cup of 1% milk; ¼ tsp vanilla extract, pinch of ground cinnamon

1. Mix sugar, cocoa and two tablespoons of cold milk in a mug until smooth.

2. Heat the remaining milk in a small saucepan until hot.

3. Stir in cocoa mixture from mug and vanilla extract.

4. Pour back into mug and sprinkle with cinnamon.

Christmas Sugar Cookies

Would it even be Christmas without the sugar cookies? While they are tasty, they can add up before you know it. So, instead of store-bought cookies, try this easy, from-scratch recipe for a delicious, low-sugar alternative:

Ingredients: ½ cup butter; ½ cup shortening, 2 cups sugar, 1 tsp baking soda, 1 tsp cream of tartar, 1/8 tsp salt, 3 egg yolks, ½ tsp vanilla, 1 ¾ cups all-purpose flour

1. Preheat oven to 300 degrees Fahrenheit.

2. Beat butter and shortening with an electric mixer on medium to high speed for 30 seconds. Add sugar, baking soda, cream of tartar, and salt. Beat mixture until combined, scraping sides of bowl occasionally. Beat in egg yolks, vanilla, and flour.

3. Shape dough into balls or cut into Christmas shapes. Place dough two inches apart on ungreased cookie sheets lined with parchment paper.

4. Bake in the oven for 12 – 14 minutes or until edges are set; do not let edges brown! Cool, decorate, and enjoy!

A happy holiday season starts with good health.

Gwinnett Medical Group is your partner in good health this holiday season. With convenient locations, knowledgeable providers and an extensive range of services, you can count on GMG for all of your winter health needs.