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Recipes

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Roasted Winter Vegetable Medley

By Diane Lofshult | January 31, 2006 |

The good news is that you can substitute potatoes for the parsnips or carrots for the squash in this quick and easy casserole.
2 parsnips, peeled and cut into 1-inch pieces
3 cups peeled, cubed butternut squash
1 fennel bulb, trimmed and cut into 1-inch pieces
1 onion, cut into wedges
3 tablespoons olive oil

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Leftover Turkey Soup With Pasta

By Diane Lofshult | October 31, 2005 |

Here’s a healthy way to use up all your turkey leftovers during that long Thanksgiving holiday weekend. Pair this soup with some crusty whole-wheat bread and a simple green salad for a total meal that takes only a few minutes.
1 tablespoon olive oil
1/2 cup chopped carrot
1/4 cup chopped celery
1/4 cup minced onion
1…

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Mouthwatering Meatless Manicotti

By IDEA Authors | September 30, 2005 |

Looking for an alternative to those endless tuna casseroles? Try this cheese and spinach Italian staple that features uncooked pasta and low-fat dairy products, reducing both the prep time and the calories. To round out the meal, serve with a colorful green salad and some crusty whole-wheat bread.
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
/p…

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Rubs That Rub You the Right Way

By IDEA Authors | August 31, 2005 |

In the world of barbequing, there is a new rub: Mixed, dried herbs and spices are replacing liquid marinades as the busy griller’s choice. Although these rubs may not tenderize meat as well as an overnight marinade soak, they can impart a lot of flavor in short order. Here are some tips to help you get the most out of your rubs:
Basic Rub Recipe. Mix together 1 teaspo…

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Tasty Veggie Toppers

By Diane Lofshult | April 30, 2005 |

Want to get your family or clients to eat more of the healthy green stuff? Test out these simple toppings on any fresh or frozen veggie dishes:
Orange-Sesame Drizzle. Whisk together 2 tablespoons (tbs) reduced-sodium soy sauce, 2 tbs orange juice, 1 tbs rice vinegar, 1 tbs toasted sesame oil, 2 teaspoons (tsp) sugar, 1/2 tsp chili-garlic sauce, 2 tsp minced fresh gin…

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Chicken Chili with White Beans

By Diane Lofshult | April 30, 2005 |

Serve this fiber-rich entrée over a whole-grain side dish, like brown rice, barley, bulgur or quinoa.
2 (15- or 19-ounce) cans of white kidney beans,
drained and rinsed
11/4 pounds boneless, skinless chicken thighs,
trimmed and cut into 1-inch chunks
3 teaspoons (tsp) olive or canola oil…

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Shrimp and Fennel in Hot Garlic Sauce

By Diane Lofshult | February 28, 2005 |

The recipe for this quick and easy appetizer can be doubled to serve as an entrée.
1 tablespoon (tbs) olive oil
3 1/2 cups thinly sliced fennel bulb
1/4 teaspoon (tsp) salt
1/8 tsp freshly ground black pepper
4 garlic cloves, thinly sliced
1 bay leaf

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Quick, Italian Chicken Stir-Fry

By Diane Lofshult | December 31, 2004 |

Although this recipe is quick and easy, you can save even more time by using minced garlic from a jar and/or frozen mixed vegetables!

1 tablespoon (tbs) extra-virgin olive oil
3⁄4 pound skinless, boneless chicken breast, cut in 3⁄4-inch pieces
1 large zucchini, diced
1 large red pepper, cored and diced
1 teaspoon (tsp) minced g…

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Skinny Dip: Cantaloupe Chutney

By Diane Lofshult | October 31, 2004 |

Serve this tasty chutney
as a dip or as a topping for
whole grains, steamed veggies,
chicken, fish or tofu.
4 cups diced cantaloupe
(about 1 melon)
1⁄3 cup golden raisins
1⁄3 cup minced red onion
1⁄4 cup sugar
1⁄4 cup water
3 tablespoons white-wine vinegar
1 teaspoon ground cumin

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tomato and white bean soup

By Diane Lofshult | September 30, 2004 |

1⁄2 cup chopped onion
1 teaspoon (tsp) olive oil
1⁄2 cup thinly sliced celery
1⁄2 cup thinly sliced carrot
1 tsp finely chopped garlic
1 can (28 ounces)
diced tomatoes in juice
2 1⁄2 cups water
1 tsp dried oregano
1 tsp dried basil
1⁄2 tsp dried cumin
salt and freshly ground pepper to taste
1 can (15 ounces) white
(cannellini or Great Northern) beans,
rinsed and drained

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cooking quick, healthy meals at home

By Milton Stokes, RD | September 30, 2004 |

Does your car practically steer itself to the nearest fast-food joint when you’re driving home from work? Are you on a first-name basis with the counter staff at your local hamburger haven? If so, take comfort in the fact that you’re not alone in the fast-food lane. These days, we’re all short on time and suckers for a quick meal—your clients included.

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Veggie pita pizzas

By IDEA Authors | August 31, 2004 |

veggie pita pizzas

4 whole-wheat pita bread rounds
1 cup prepared pasta sauce (with vegetables)
1⁄2 red bell pepper, finely diced
1 small zucchini, finely diced
1 small yellow summer squash, finely diced
2 1⁄2 – to 3-ounce jar or can of sliced mushrooms, drained
1 teaspoon (tsp) dried oregano
1 tsp dried basil
1⁄2 cup shredded part-skim mozzarella cheese
8 tsp grated Parmesan cheese

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oven-roasted fish, mediterranean-style

By Diane Lofshult | May 31, 2004 |

All types of fish suggested for this recipe from the American Institute for Cancer Research (AICR) are rich in healthful omega-3 fatty acids.
4 portions (4 ounces each) salmon,
halibut, cod or other fish fillets
(skinless)
2 medium (4-ounce) zucchini,
trimmed and sliced thin
1/2 red onion, cut into thin slivers
1 strip orange zest (1/2 inch wide)
cut into 4 long, narrow strips
2 garlic cloves, peeled and minced
1 teaspoon (tsp) lemon juice

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Eat Less to Live Longer

By Jenna A. Bell, PhD, RD | January 31, 2004 |

In an era when everything from sport utility vehicles to hamburgers comes “supersized,” the notion that less is more may seem terribly out-of-date. But when it comes to calories, eating fewer may very well turn out to be a prescription for a longer—and healthier—life. The topic of calorie restriction has gotten a lot of attention…

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Fast Foods Done Right

By IDEA Authors | August 31, 2003 |

Food
Prepare tantalizing and healthy meals in less time than it takes to teach your cycling class.

Fast Foods Done Right
When time is at a premium, food choices are often the first casualties. We munch snacks on the fly or graze on processed convenience foods when we get home late, because cooking a real dinner seems daunting. Finding the time and energy to prepare healthy, balanced meals can be …

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Cholesterol and Exercise, Client Handout

By IDEA Authors | August 31, 2002 |

Client Handout

o you have–or want to avoid–high cholesterol? Last year, when the National Institutes of Health (NIH) issued new criteria for categorizing cholesterol levels as healthy or unhealthy, many more Americans suddenly found themselves in the high-cholesterol category. The good news is that exercise can help. Fitness experts Chantal A. Vella, MS, and Len Kravitz, PhD, of the University …

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IDEA Fitness Journal

IDEA Fitness Journal

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December 2019

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