Facebook Instagram Pinterest Twitter
Monday, September 30, 2024

Slow-Cooker Vegetarian Lasagna

0

In the realm of comfort food, few dishes evoke the same sense of satisfaction as a hearty lasagna. Imagine the layers of rich flavors and melting cheese, all melding together in perfect harmony. Now, add the convenience of a slow cooker to the equation, and you’ve got a winning recipe for a stress-free, delicious meal. In this article, we’ll explore the wonders of Slow-Cooker Vegetarian Lasagna, offering a step-by-step guide to creating a culinary masterpiece with minimal effort.

The Allure of Slow Cooking:

Slow cooking is a game-changer for busy individuals seeking a homemade meal without the hassle. The method allows ingredients to meld and flavors to intensify over time, producing a lasagna that is not only mouthwatering but also requires minimal hands-on preparation.

Sure, the slow cooker’s great for stews and soups, but it also happens to make a mean lasagna! In this ingenious slow-cooker recipe, all you have to do is chop your veggies, then layer the ingredients (raw) into the crockpot. Serve with: Garlic bread and a green salad.

Ingredients

  • 1 large egg
  • 1 15- to 16-ounce container part-skim ricotta
  • 1 5-ounce package baby spinach, coarsely chopped
  • 3 large or 4 small portobello mushroom caps, gills removed (see Tip), halved and thinly sliced
  • 1 small zucchini, quartered lengthwise and thinly sliced
  • 1 28-ounce can crushed tomatoes
  • 1 28-ounce can diced tomatoes
  • 3 cloves garlic, minced
  • Pinch of crushed red pepper (optional)
  • 15 whole-wheat lasagna noodles (about 12 ounces), uncooked
  • 3 cups shredded part-skim mozzarella, divided

Directions

  1. Combine egg, ricotta, spinach, mushrooms and zucchini in a large bowl.
  2. Combine crushed and diced tomatoes and their juice, garlic and crushed red pepper (if using) in a medium bowl.
  3. Generously coat a 6-quart or larger slow cooker with cooking spray. Spread 1 1/2 cups of the tomato mixture in the slow cooker. Arrange 5 noodles over the sauce, overlapping them slightly and breaking into pieces to cover as much of the sauce as possible. Spread half of the ricotta-vegetable mixture over the noodles and firmly pat down, then spoon on 1 1/2 cups sauce and sprinkle with 1 cup mozzarella. Repeat the layering one more time, starting with noodles. Top with a third layer of noodles. Evenly spread the remaining tomato sauce over the noodles. Set aside the remaining 1 cup mozzarella in the refrigerator.
  4. Put the lid on the slow cooker and cook on High for 2 hours or on Low for 4 hours. Turn off the slow cooker, sprinkle the reserved mozzarella on the lasagna, cover and let stand for 10 minutes to melt the cheese.

Tips

Equipment: 6-quart (or larger) slow cooker

Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray color. If you like, gently scrape the gills off with a spoon.

For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

Your ‘Cognitive Health Score’ Could Potentially Forecast the Likelihood of Dementia and Stroke.

0

A recent study suggests that a novel test could provide insights into one’s susceptibility to dementia or stroke.

Known as the Brain Care Score (BCS), this innovative tool assesses an individual’s performance across 12 health-related factors encompassing physical, lifestyle, and social-emotional aspects. Published in Frontiers in Neurology earlier this month, the study revealed that individuals with a higher BCS demonstrate a reduced risk of developing dementia or experiencing a stroke later in life.

The development of the BCS involved collaboration with patients, families, and practitioners, as explained by Jonathan Rosand, MD, MSc, a study author and principal investigator at the Center for Genomic Medicine at Mass General Research Institute. Dr. Rosand, who is also a neurology professor at Harvard Medical School, stated that the BCS addresses a common question from patients and their families: “What can I do to take good care of my brain and avoid stroke or memory loss, like my parents?”

According to Dr. Rosand, the BCS translates scientific knowledge into practical information that can assess an individual’s risk of future stroke or dementia. The study found that a five-point increase in the BCS was linked to a 59% lower risk of developing dementia and a 48% lower risk of experiencing a stroke among participants under 50 years old at the study’s commencement.

Dr. Rosand emphasized that the BCS incorporates recommendations aligned with the American Heart Association’s Life’s Essential Eight for cardiovascular health, along with modifiable risk factors for common cancers. He concluded, “What benefits the brain also benefits the heart and the overall well-being of the body.”

Understanding Risk Allows You to Take Action Sooner

Because dementia and stroke affect people of all backgrounds and all genders around the world, Rosand says everyone can benefit from using the BCS.

Plus, improving on the element mentioned in the test will also provide overall health benefits.

The physical aspects of the BCS include blood pressure, cholesterol, hemoglobin A1c, and body mass index. Lifestyle factors include nutrition, alcohol consumption, aerobic activities, sleep, and smoking cessation. The social-emotional aspects involve having relationships, managing stress, and finding meaning in life.1

Understanding and addressing these factors early on could make a huge difference in future well-being.

“Alzheimer’s disease is thought to be 15 to 20 years in the making before symptoms show, so we should be addressing lifestyle change in our 40s and 50s,” Amanda Price, a health coach and personal trainer, told Health.

“Stroke tends to strike at a younger age in men than in women, and women become more vulnerable post-menopause,” said Price, who owns The Age Well Coach and helps people in midlife reduce their dementia risk. “Vascular dementia seems to come on more quickly than Alzheimer’s, so our lifestyle in midlife is key.”

Improving Your BCS Score Is Possible

Just because you take the BCS doesn’t mean your score is locked in forever. Each health factor the test assesses can be changed.

“For example, if you lower your blood pressure, you can add three points. If you quit smoking, you can also add three points,” said Rosand. “The closer you get to the highest possible score of 21, the better care you’re taking of your brain.”

To increase your BCS and lower the chance of dementia and stroke, try doing things like eating healthy, exercising, and maintaining meaningful relationships and hobbies, Logan DuBose, MD, a geriatrics specialist and co-founder of Olera, a National Institute on Aging-funded group for dementia care, told Health.

“The study doesn’t give specific tips, but it suggests that lifestyle habits like these help decrease the odds of dementia or stroke,” he said.

Besides nutritious eating, regular exercise, and meaningful socializing, DuBose explained that there are other ways to lower your risk of dementia and stroke, too.

“Individuals benefit further from sleeping seven to eight hours each night, not smoking or drinking too much, and regularly following up with primary medical care,” he said. “Taking care of yourself in these ways can help keep your brain and body healthy.”

Price added that another important factor in preventing dementia is insulin resistance—which is not one of the key components of the BCS. Having hormones out of balance can be a risk factor for cognitive decline, she said.

Likewise, she encourages people to engage in strength training, be aware of their exposure to toxins, and make sure they are getting adequate amounts of omega-3 fatty acids (oily fish), B vitamins, and vitamin D.

Price also encourages people in midlife to make sure they are stimulating their brains, too.

“The worst thing our brains can do is retire,” she said.

People in Midlife May Benefit the Most From the BCS

According to Rosand, the BCS is a tangible way for people to take charge of their brain health.

While this is true for everyone, people who are in midlife may experience the biggest benefit of the BCS.

“For prevention of stroke or dementia, it appears screening with BCS may be beneficial for people 40 to 50 years old,” said DuBose.

Researchers found that those in their 50s who used the BCS during the study to raise their score had a 32% lower risk of dementia and a 52% lower chance of stroke. Meanwhile, participants older than 59 had an 8% lower risk of dementia and a 33% lower risk of stroke.1

For this reason, midlife is the key window of opportunity to make sure you are doing what you can to mitigate your risk—especially if you had a family member who suffered from Alzheimer’s or dementia.

“It is never too soon or too late to gain an understanding of your current health and dementia risk, though,” said Price. “However, the most benefit would be had for those 40 [and older].”

Minestra Maritata (Italian Wedding Soup)

0

Forget the marble-size meatballs you find in many versions of this Italian Wedding Soup. In this easy recipe, they’re full-size, full-flavored and plenty filling.

What Is Italian Wedding Soup?

Despite its name, Italian Wedding Soup is not related to actual weddings. Instead, Minestra Maritata, as it’s called in Italian, refers to marriages in ingredients and flavors. Italian Wedding Soup is a brothy soup typically featuring meat (most notably meatballs), greens like spinach or escarole, and small pasta like orzo or ditalini. The addition of other veggies like onions, carrots and celery results in a perfect “marriage” of ingredients in a soup that’s warm and comforting.

What Makes This Recipe Healthy?

This recipe is full of nutritious vegetables, including onion, carrots, celery, garlic and spinach. This soup is a great way to eat more vegetables for a varied and balanced diet. Chicken meatballs are also a good source of protein, which is an essential macronutrient.

How to Make Easy Italian Wedding Soup

Italian Wedding Soup is easy to make and we’ve streamlined it even further so it fits neatly into a weeknight meal plan. Meatballs in Italian Wedding Soup tend to be on the small side which can be a challenge to pull together if you’re in a hurry. Instead, we use larger meatballs in our soup to save on prep time. You can buy pre-cooked frozen meatballs to add to your soup or make a homemade batch ahead of time as we do here. We also use baby spinach which can be added right to the soup without having to do any chopping.

Ingredients For The Soup

  • 4 tablespoons extra-virgin olive oil, divided
  • 1 â…“ cups chopped yellow onion
  • â…” cup chopped carrot
  • â…” cup chopped celery
  • 2 tablespoons minced garlic
  • 6 cups unsalted chicken broth
  • 6 ounces orzo, preferably whole-wheat
  • 1 ½ tablespoons chopped fresh oregano
  • ½ teaspoon kosher salt
  • 24 cooked chicken meatballs (12 ounces), such as Easy Chicken Meatballs (see associated recipe)
  • 4 cups baby spinach
  • ÂĽ cup grated Parmesan cheese

Ingredients For The Meatballs

  • 1 pound ground beef
  • 1/2 cup breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup chopped fresh parsley
  • 1 large egg
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  1. Preheat your oven to 375°F (190°C).
  2. In a large mixing bowl, combine ground beef, breadcrumbs, Parmesan cheese, chopped parsley, minced garlic, egg, salt, and pepper.
  3. Mix the ingredients until well combined.
  4. Shape the mixture into small meatballs, about 1 inch in diameter.
  5. Place the meatballs on a baking sheet lined with parchment paper.
  6. Bake in the preheated oven for 15-20 minutes or until the meatballs are cooked through and browned on the outside.

Directions

  1. Heat 1 tablespoon oil in a large pot or Dutch oven over medium-high heat. Add onion, carrot, celery and garlic; cook, stirring occasionally, until the onion is translucent, 4 to 5 minutes.
  2. Add broth, cover and bring to a boil. Add orzo, oregano and salt; cover and cook, stirring occasionally, until the orzo is just tender, about 9 minutes.
  3. Stir in meatballs and spinach; cook until the meatballs are heated through and the spinach is wilted, 2 to 4 minutes.
  4. Serve sprinkled with cheese and drizzled with the remaining 3 tablespoons oil.

Are You Getting Enough Vitamin D During the Winter Months?

1

Increasing your vitamin D intake during the winter months may be necessary.

Vitamin D plays a crucial role in maintaining overall bodily health, influencing the functionality of muscles, nerves, and bones, while also contributing to a robust immune system. Obtaining vitamin D is possible through various foods and exposure to sunlight, but there are some conditions to consider.

Simply basking in sunlight indoors, such as sitting by a window on a sunny day, does not yield the same benefits as being outdoors in direct sunlight. This distinction is a key reason why vitamin D deficiency tends to be more noticeable in the colder and darker winter months.

Marie van der Merwe, PhD, coordinator of the Applied Physiology and Nutrition doctoral program at the University of Memphis, explains, “The deficiency can increase because you have no sunlight,” emphasizing that the deficiency becomes more pronounced during the winter.

Given these circumstances, it’s advisable to explore alternative sources of vitamin D during this season, such as adjusting your diet or considering supplementation. Understanding the recommended vitamin D dosage and considering pertinent factors before incorporating a supplement into your routine is crucial during this time of the year.

The Importance of Getting Enough Vitamin D Year-Round

Getting enough vitamin D has a variety of noteworthy health benefits.

“Mostly, we think of vitamin D for bone [health]. If you don’t have enough vitamin D, you can get osteoporosis,” van der Merwe said.

Vitamin D helps your body absorb calcium and, in doing so, helps prevent osteoporosis, which weakens the bones.1

Additionally, vitamin D is needed for the nerves to send messages between the brain and the body, and it helps the immune system protect against viruses and bacteria. The nutrient also helps the muscles move; a deficiency can cause weak, painful muscles.1

The following are the recommended daily amounts of vitamin D:1

  • People aged 19 to 70: 15 micrograms, or 600 international units
  • People aged 71 and older: 20 micrograms, or 800 international units

Vitamin D Deficiencies Are Common

Year-round, many people don’t get enough vitamin D.

A study using data from the National Health and Nutrition Examination Survey (NHANES), found that among 71,685 participants surveyed from 2001 to 2018, 40.9% were vitamin D insufficient. 2.6% of participants had a severe vitamin D deficiency; 22% had a moderate deficiency.2

Certain demographics are more likely to have low vitamin D, including:1

  • Elderly people
  • People with obesity
  • People who have undergone gastric bypass surgery
  • People with liver disease, celiac disease, cystic fibrosis, and Crohn’s disease, among other conditions

A Centers for Disease Control and Prevention (CDC) survey found that around 19% of adults take a vitamin D supplement.3

Van der Merwe explained that the prevalence of deficiencies could come down to the availability of vitamin D sources.

“The problem with vitamin D is it’s really hard to get it from our diet because there’s not a lot of foods that have vitamin D in it,” she said.

Fatty fish—such as trout, tuna, salmon, and mackerel—and fish liver oils are some of the best sources of vitamin D, while egg yolks, cheese, beef liver, and mushrooms have small amounts.1

Additionally, many breakfast cereals are fortified with vitamin D, as are some milks, yogurts, and orange juices.1

For reference, three ounces of salmon have 570 international units of vitamin D. One cup of 2% milk that’s been fortified with vitamin D has 120 international units. A large scrambled egg has 44 international units of the micronutrient.1

But, generally speaking, Americans don’t get enough vitamin D from their diet. And, that lack of vitamin D is likely to only worsen in the winter.4

What to Consider Before Starting a Vitamin D Supplement

Even though vitamin D deficiencies are common, you don’t necessarily need a supplement unless a doctor has recommended one, Pieter Cohen, MD, an associate professor of medicine at Harvard Medical School, told Health.

“It’s not something that people should feel obligated to take,” he said. “We do not recommend that healthy people [who have no evidence of a vitamin D deficiency] take vitamin D in the winter, even in Northern latitudes.”

If you already take a supplement, Cohen doesn’t recommend upping your dosage in the winter months, nor does he recommend starting a supplement to take only during the winter months.

However, he explained that it’s fine to add a vitamin D supplement into your everyday routine if you want to and will be sticking with the recommended dose.

“As long as you stick to the recommended daily amount, that’s totally safe—but that’s the key,” Cohen said.

It is possible to get too much vitamin D; vitamin D toxicity can cause drowsiness, confusion, abdominal pain, vomiting, and weakness. If the symptoms progress, the condition can include confusion, agitation, and even coma.5

If you don’t want to try a supplement, it may be helpful to try to prioritize time spent outside in the sunshine (if that’s an option for you) during the winter months. It could also be helpful to work foods with vitamin D, such as fatty fish, milk, and breakfast cereal, into your diet to make sure you get enough of the nutrient.

Lemon-Dill Chicken Meatball Soup

0

There’s nothing like a big ol’ bowl of chicken soup to make you feel right as rain. Just the smell of it simmering on the stove is enough to make your mouth water. And when you finally take that first spoonful, all your troubles just seem to melt away. 

Chicken meatball soup is my personal favorite, and I always feel better after eating a bowl. The broth is rich and savory, the meatballs add a delicious heartiness to the soup, and the vegetables round out the flavor. Plus, there’s just something satisfying about spooning up a big bowl of steaming hot soup. 

Whenever I’m feeling down or out of sorts, a big bowl of chicken soup is always my go-to remedy. It’s the perfect way to warm up on a cold day, and it always makes me feel

l just a little bit better. Try it next time you’re in need of some comfort food – it might just be the pick-me-up you need.

Main Ingredients

Ground Chicken Breast

I prefer to use ground chicken breast as it is a delicious and healthier alternative to ground beef. It is a leaner meat than ground beef, so it’s perfect for those watching’ their figure. Not to mention, it’s just as tasty! 

Now, some folks might be tempted to just use pre-ground chicken from the grocery store, but that won’t give you the same results. When you have the butcher grind your chicken, you have the option to control the coarseness of the grind – and that will make a big difference in how your chicken meatballs turn out. Plus, it definitely tastes better when your meat is freshly ground. Not only that, but if you use pastured chicken, you’ll get a fuller, more pleasing taste as chickens raised on pasture have more time to grow and develop flavor versus factory raised chicken that are harvested early.

The TexasRealFood promptuary is a great resource for information about chicken nutrition and where you can buy local, fresh chickens.

Carrots

Now why would you go and put carrots in the meatball soup? Carrots are not only a healthy addition to meatball soup, but they also add a touch of sweetness and color to this comfort food favorite. 

Carrots are packed with nutrients like fiber, vitamins A and C, and potassium. They are also low in calories and fat-free. Plus, carrots can help to boost your immune system and keep your eyes healthy. 

We provide information about the nutritional value of various produce items grown in our state, featuring a list of local food markets and farmers’ markets where you can buy fresh produce, as well tips on how best to cook them!

Celery

There’s something about the crunch of celery in soup that just makes it feel more substantial. Maybe it’s the texture, or the way that the vegetable holds up to cooking, but whatever the reason, I always make sure to add celery to my chicken meatball soup. 

The process is simple: start with some carrots, onions, and plenty of chopped celery, add a base of hearty chicken broth, then add in your flavorful meatballs! The result is a filling and satisfying soup that’s perfect for any day. 

Pick up some fresh celery from local family farms and ranches in Texas through our promptuary.

Bulgur

Recently, I’ve been experimenting with different ways to bulk up the soup and add more nutrients. One of my new favorite additions is bulgur. Bulgur is a type of whole wheat that has been parboiled and then dried. It’s full of fiber and protein, making it a great choice for those looking to add more healthy grains to their diet. Plus, it only takes a few minutes to cook, so it’s perfect for busy weeknights. 

Simply add the bulgur to the broth along with the veggies and let it simmer until tender. I like to top mine with a sprinkle of fresh dill for extra flavor. Give it a try the next time you’re in the mood for a satisfying comfort soup.

We aim to provide resources for finding local food shops and farmers markets in your area where you can buy bulgur, as well as information about grain nutrition.

Fresh Dill

Fresh dill adds a bright, herby flavor to chicken meatballs that takes them from good to great. If you’re using dried Dill weed, start with half the amount called for in the recipe and adjust to taste. And don’t forget to save some of the dill fronds for garnish! These flavor-packed little bites are sure to be a hit with your family and friends.

Searching for a fresh dill or an herb to add some flavor in your cooking? You can find all these items as well as information about where they’re sold at the TexasRealFood promptuary.

How to Make Chicken Meatballs 

The best part about making chicken meatballs is how easy they are to make! Just take your ground chicken breasts from the fridge, mix together with egg, dill, lemon zest, salt and pepper until it has become smooth enough. Make sure not to leave any lumps behind when forming balls. 

Making chicken meatballs is unlike their meatball counterparts for pasta. These soup-sized treats should be small and easy to eat. Having bite-sized portions will avoid overwhelming the taste of other ingredients in your dish.

  • 2 tbsp. olive oil
  • 2 carrots, sliced
  • 2 stalks celery, sliced
  • 1 small onion, chopped
  • 5 c. lower-sodium chicken broth
  • 3 c. water
  • 1 3/4 c. bulgur
  • 12 oz. ground chicken breast
  • 1/4 c. finely chopped fresh dill
  • 1 tsp. grated lemon zest
  • Salt
  • 1/4 tsp. ground black pepper

Directionsbookmarks

  1. Step 1Heat the oil in a 6- to 7-quart saucepot over medium heat. Add the carrots, celery, and onion; cook 10 minutes, stirring occasionally.
  2. Step 2Add the chicken broth and water; heat to boiling over high heat. Stir in the bulgur. Reduce the heat; simmer 8 to 10 minutes, or until the bulgur is almost tender.
  3. Step 3Meanwhile, combine the ground chicken, dill, lemon zest, and 1/4 teaspoon salt and the pepper. Form the chicken mixture into 1-inch balls; add to the simmering soup along with 1/4 teaspoon salt. Cook 6 minutes, or until the meatballs are cooked through

20-Minute Cauliflower Soup

0

At Delish, our adoration for cauliflower is no secret. We’ve showcased this underrated vegetable in numerous recipes, ranging from whole roasted BBQ cauliflower to delectable grilled cauliflower steaks. If you’re seeking alternative ways to savor cauliflower beyond the usual roasting or grilling, look no further than this cauliflower soup – your new favorite cozy recipe. Despite its minimal ingredients, this soup bursts with flavor, and it’s remarkably delightful even without the addition of cream (although a touch certainly doesn’t hurt!). Here’s all you need to know:

How to achieve the perfect thickness for cauliflower soup: No one desires an excessively thin soup. To achieve a hearty texture, we thicken our cauliflower soup by blending the entire mixture in batches, either with a blender or immersion blender, once it’s cooked. This, combined with the richness of our heavy cream, results in a satisfyingly thick soup.

Variations: As mentioned earlier, the addition of cream is not mandatory for a delicious outcome. Whether you’re dairy-free or simply prefer to skip it, feel free to omit it! For an extra layer of complexity and nuttiness, consider roasting the cauliflower before incorporating it into the soup. This method reduces the simmering time – just add and cook for an additional 5 minutes before blending.

Craving a similar taste but with an added cheesy twist? Explore our loaded cauliflower soup, reminiscent of a loaded baked potato, but with cauliflower as the star.

Storage: Stored in an airtight container in the refrigerator, this soup will stay fresh for up to 4 days – ideal for a quick meal prep. Interestingly, we find that it often tastes even better the next day!

Have you tried this recipe? Don’t forget to share your feedback by rating and commenting below! 🙌

Ingredients

  • 1 tbsp. extra-virgin olive oil, plus more for garnish
  • 1 medium yellow onion, chopped
  • 1 clove garlic, minced
  • 1 large head cauliflower, cut into small florets (about 8 cups)
  • 6 c. low-sodium chicken or vegetable stock
  • 3 sprigs fresh thyme, plus more for serving
  • 1 bay leaf
  • Kosher salt
  • Freshly ground black pepper
  • 1/4 c. heavy cream or whole milk

Directionsbookmarks

  1. Step 1In a large pot over medium heat, heat oil. Add onion and cook until soft, 6 minutes. Add garlic and cook until fragrant, 1 minute. Add cauliflower, stock, thyme, and the bay leaf and bring up to a simmer. Cook until cauliflower is very tender, 15 to 20 minutes. 
  2. Step 2When vegetables are tender, remove thyme and bay leaf and discard. Blend with immersion blender or transfer to a blender in batches and blend until smooth. Stir in cream and reheat if needed. Garnish with a drizzle of olive oil and fresh thyme and serve immediately.
1...202122...43Page 21 of 43
© Healthy Exclusive © 2022 All Rights Reserved