Ginger-basil chicken and broccoli stir-fry
I’ve given several presentations lately on “food as medicine” – meaning, eating for health. We all know the statistics.
More than 74% of adults in the U.S. are obese or overweight. Another 1.6% are underweight. Both can negatively affect your health.
People who are underweight have a higher risk of malnutrition, decreased immune function and anemia. Those who are overweight have an increased risk for high blood pressure, heart disease, diabetes and sleep disorders.
This spring – as you tackle spring cleaning – do a spring assessment on what you’re eating. Are you cooking at home? Do you include a vegetable and fruit at each meal? Are you eating from all the food groups – whole grains, fruits, vegetables, lean meat and low-fat dairy – to get all the nutrients you need? It’s a great season to make a commitment to healthier eating to feel better, look better and be healthier.
Here are some tips to help you get started.
Eat whole foods. Rather than fixing something from a box, plan your meals with lean protein, fruits, vegetables and whole grains. That’s where the nutrients are. And those nutrients, vitamins and minerals will provide energy throughout the day and help you maintain a healthy weight. Choose less of the processed foods like deli or sausage meat, cookies, crackers and box mixes (which can be high in sodium).
Start slow. Take your favorite lasagna recipe and swap half the pasta for zucchini ribbons, or add finely chopped carrots to your spaghetti sauce. Mix half mashed cauliflower with mashed potatoes. Try a whole-grain version of your favorite pasta. Try replacing potato chips at lunch with crunchy baby carrot sticks.
One of the best changes you can make for healthier eating is to cut back on your salt and sugar. The Dietary Guidelines recommend no more than 2,300 milligrams of sodium per day, about the amount in 1 teaspoon of salt. But it’s the salt shaker that adds up the sodium for most people. It’s also in hidden sources like chips, pickles, bacon, sausage, deli meats and condiments such as soy sauce. As for added sugars, the recommendation is less than 10% of total calories.
Add healthy fats. Saturated fats such as butter can increase cholesterol. Instead, choose monounsaturated fats such as olive, peanut or canola oil. Saute your chicken or fish in olive oil instead of butter. Omega-3 fats, found in avocados, nuts, salmon, tuna, sardines, flax seed and chia, are heart-healthy.
Switch to whole grains. Choose brown rice over white, or try quinoa. Add barley to a soup. Start your day with oatmeal.
These are all great starts to a healthier you, and the end result will be a healthy weight for you.
Q and A
Q:Can changing your diet really slow brain aging?
Research shows it can – by as much as 7 1/2 years. The foods that make a difference include broccoli, fatty
A:fish, avocados, beans, eggs, dark chocolate, walnuts, berries and coffee. In fact, more fruits and vegetables of all types are helpful. The Cleveland Clinic recommends adding apples, tomatoes and onions to your diet, along with barley, brown rice, chia, flaxseed, tea and turmeric. Think whole foods, foods rich in fiber, antioxidants and omega-3s. Choose less added sugars, saturated fat and foods with refined flour. If you’re still not sure, stick with a healthy eating pattern based on the U.S. Department of Agriculture’s MyPlate.
To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
I typically have basil growing in my garden. When I find a recipe that uses it, I like to give it a try. Here’s a recipe for Ginger-Basil Chicken and Broccoli Stir-Fry that includes not only fresh basil but also plenty of fresh
1 tablespoons vinegar and 2 teaspoons cornstarch in a shallow dish. Stir in chicken, and set aside. Mix the remaining 3 tablespoons soy sauce, 3 tablespoons vinegar, 2 teaspoons cornstarch and honey in small bowl, and set near the stove. Heat 1 tablespoon oil in a large flat-bottom wok or cast-iron skillet over high heat until shimmering. Add the chicken in a single layer, and cook until golden on one side, 1 to 2 minutes. Flip and cook for 1 minute more. Transfer chicken to a plate. Add the remaining 1 tablespoon oil to the pan. Add garlic, ginger and scallions, and cook, stirring for 30 seconds. Stir in broccoli and water. Quickly cover, and steam for 2 minutes. Add snow peas, and return the chicken and any accumulated juices. Stir the reserved sauce, and add to the pan. Cook, stirring frequently and scraping up any browned bits, until the sauce is thickened, 2 to 3 minutes. Remove from heat, and stir in basil.