There is a lot of “if it sounds too good to be true, it probably is” type information floating around in the media.
For example, dark chocolate is good for you. It is a good source of antioxidants, but so is green tea (0 calories & 0 fat) and so are vegetables (about 25 calories & 0 fat). One ounce of dark chocolate has 153 calories, 9 grams of fat, 6 of which is saturated.
Red wine is touted as another way to reduce your risk of heart disease. The jury is still out on this one because some studies show it does while others don’t. People with high triglycerides may actually increase their risk of heart disease if they consume alcohol.
Carbohydrates have been unfairly blamed for our obesity epidemic. The reality is that we have super-sized our portions of all foods and we are a nation of couch-potatoes.
Bananas are recommended as a great source of potassium for people taking diuretics. While bananas are a good source of potassium, they are not the best (see this month’s FYI)
Menopause has been blamed for middle-age weight gain. The loss of muscle as we age is much more likely the cause for the increase in pounds.
Many doctors banish all white foods from their patients’ diets. This would eliminate nutritious foods such as potatoes, turnips, bananas, milk, cottage cheese, and mozzarella cheese to name a few. A better suggestion might be to eliminate as much processed food as possible and encourage more fresh fruits, vegetables and whole grains.
It’s always a good idea to use a little common sense when evaluating diet information.
This is a great way to use some leftover baked ham from Easter.
- 4 cups peeled, shredded potatoes
- 1 cup chopped onion (divided)
- ¼ cup flour
- ½ teaspoon salt (divided)
- ¼ teaspoon pepper (divided)
- ½ cup fat-free egg substitute (divided)
- 1½ cups extra lean diced ham
- 1¼ cups broccoli florets
- 2 eggs
- 1 cup fat-free half and half, such as Land O Lakes Fat Free Half & Half
- pinch of nutmeg
- 1¼ cups shredded 2% fat cheddar cheese
Preheat oven to 375°. Spray 10-inch deep dish pie pan with vegetable oil spray. In medium bowl, mix together potatoes, 1/4 cup onion, flour, 1/4 teaspoon salt, 1/8 teaspoon pepper, and 1/4 cup egg substitute. Put mixture into prepared pie pan and press to form crust, building up sides to top of pan. In small bowl, combine 3/4 cup onion, ham and broccoli; put into crust. In medium bowl, whisk together eggs, 1/4 cup egg substitute, half and half, 1/4 teaspoon salt, 1/8 teaspoon pepper, and nutmeg. Pour egg mixture over ham mixture. Sprinkle with cheese. Bake at 375° for 35-40 minutes or until done. Allow to cool 10 minutes before cutting.
Yield: 6-8 servings
Nutrients per serving:
- Calories 231
- Cholesterol 80 mg
- Fat 6 g (55%)
- Sodium 736 mg
- Carbohydrate 27 g
- Protein 19 g
By using fat free half and half and 2% cheese in the Broccoli Ham Quiche, the calories were reduced by almost 100 and the fat grams by 14.
Serve a cup of gazpacho as an appetizer with the Broccoli Ham Quiche and fresh fruit salad for a delicious light lunch or brunch.