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Raspberry Beet Cheesecake Raspberry Beet Cheesecake Serves: 12 | Serving Size: 1/12 of the cheesecake Crust: 1/2 cup vanilla wafers 1 tablespoon olive oil Cheesecake: 1 cup roasted, skinned red beets (about 2) 1 pound 30% lighter cream cheese (neufchâtel cheese or reduced fat cream cheese) 3/4 cup sugar 4 eggs 1 egg yolk Topping: 2 cups fresh raspberries 1/4 cup low-fat sour cream Grind the vanilla wafers in a food processor until they are the texture of fine crumbs. Add the olive oil, then press the crumbs into the bottom of a 9-inch metal cake pan. Grind the beets in a food processor until smooth. Add the cream cheese, sugar, and eggs. Grind until the mixture is smooth again, scraping the sides intermittently. Brought to you by: Pour the cheesecake batter into the pan over top of the crumbs. Set the pan in a water bath and bake on 325 degrees Fahren- heit until the cheesecake is firm in the center, about 55-60 min- utes. Remove from the oven. Cool. Sprinkle sugar on top of the cheesecake and invert it out of the pan, leaving it top side up on a plate. Top with raspberries. Slice and serve with sour cream. Nutrition Information: Serves 12. Each serving con- tains 219 calories, 12 g fat, 6 g saturated fat, 0 g trans fat, 108 mg cholesterol, 184 mg sodi- um, 21 g carbohydrate, 2 g di- etary fiber, 17 g sugar, and 7 g protein. Each serving has 9% DV vita- min A, 10% DV vitamin C, 7% DV calcium, and 5% DV iron. Chef’s Tips: You can roast the beets in the oven while you cook dinner. For extra speed, use the mi- crowave instead.

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Raspberry Beet Cheesecake

Raspberry Beet Cheesecake Serves: 12 | Serving Size: 1/12 of the cheesecake !Crust: 1/2 cup vanilla wafers 1 tablespoon olive oil Cheesecake: 1 cup roasted, skinned red beets (about 2) 1 pound 30% lighter cream cheese (neufchâtel cheese or reduced fat cream cheese) 3/4 cup sugar 4 eggs 1 egg yolk Topping: 2 cups fresh raspberries 1/4 cup low-fat sour cream

Grind the vanilla wafers in a food processor until they are the texture of fine crumbs. Add the olive oil, then press the crumbs into the bottom of a 9-inch metal cake pan.

Grind the beets in a food processor until smooth. Add the cream cheese, sugar, and eggs. Grind until the mixture is smooth again, scraping the sides intermittently.

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Pour the cheesecake batter into the pan over top of the crumbs. Set the pan in a water bath and bake on 325 degrees Fahren-heit until the cheesecake is firm in the center, about 55-60 min-utes.

Remove from the oven. Cool.

Sprinkle sugar on top of the cheesecake and invert it out of the pan, leaving it top side up on a plate.

Top with raspberries. Slice and serve with sour cream.

Nutrition Information:

Serves 12. Each serving con-tains 219 calories, 12 g fat, 6 g saturated fat, 0 g trans fat, 108 mg cholesterol, 184 mg sodi-um, 21 g carbohydrate, 2 g di-etary fiber, 17 g sugar, and 7 g protein.

Each serving has 9% DV vita-min A, 10% DV vitamin C, 7% DV calcium, and 5% DV iron.

Chef’s Tips:

You can roast the beets in the oven while you cook dinner. For extra speed, use the mi-crowave instead.

Enjoy the Taste of Eating Great

Flavor PlateServes: 4 | Serving Size: 1 plate4 3-ounce fillets of salmon 2 cups cooked brown rice Juice from 1 lemon 4-6 cups raw baby kale and spinach Dash of extra virgin olive oil Salt and pepper, to taste 2 cups mango salsa (recipe below) Mango Salsa1 peeled mango, diced 1 pasilla pepper, cored, seeded, and diced 1 tomato, cored, seeded, and diced Juice from 1 lemon 1 tsp chopped cilantro Dash hot pepper sauce Toss cooked brown rice with lemon juice and set aside.

Heat a skillet with a dash of extra virgin olive oil, Sauté the greens until tender, seasoning with salt and pepper to taste.

Grill the fish on foil with olive oil.

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Assemble all the mango salsa ingredients in a mixing bowl and stir well.

Place 1/4 of the rice on a plate with 1/2 cup of the sautéed greens alongside it. Add the chicken and drape it with a bit of the mango salsa, leaving more on the side. Repeat with the remaining 3 plates.

Nutrition Information

Serves 4. Each serving con-tains 534 calories, 17 g fat, 3 g saturated fat, 0 g trans fat, 140 mg cholesterol, 155 mg sodi-um, 39 g carbohydrate, 4 g di-etary fiber, 13 g sugar, and 13 g protein.

Each serving has 25% DV vit-amin A, 114% DV vitamin C, 5% DV calcium, and 16% DV iron.

Chef’s Tips:

This plate features the 5 basic flavors, which makes it a per-fect way to enjoy the taste of eating great during Nutrition Month... Sour: Mango SalsaBitter: Greens Salty: Brown RiceSweet: Mango SalsaUmami: Salmon

Blood Glucose 101: Part One

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If you have diabetes, keeping your blood glu-cose in a healthy range can be challenging. But it is worth the effort, because blood glu-cose control will help you prevent or delay the onset of diabetic complications such as eye, nerve, and kidney disease. Having your blood glucose levels in control will also help you feel your best, have fewer headaches and get less fatigued. !

What is the difference between blood glu-cose and blood sugar?!

There is no difference. Healthcare professionals often say blood glucose be-cause glucose is the type of sugar that is in the blood.!

What makes blood glu-cose high?!

Carbohydrates raise blood glucose more than any other nutrient. The foods with the most carbohydrates are...!

• Starches, including grains, starchy vegeta-bles, and beans. Popular examples in-clude...!

• Bread, pancakes, rice, pasta, oatmeal, dry cereal, potatoes, sweet potatoes, peas, corn, black beans, kidney beans!

• Fruits, including fresh, frozen, canned, and dried fruit, along with fruit juices. Spe-cific examples include...!

• Bananas, berries, dates, raisins, ap-plesauce, orange juice, apple juice!

• Milk and yogurt, including milk substi-tutes. For example...!

• Low-fat, nonfat, and whole milk; plain and flavored yogurt, evaporated milk, soy milk!

• Sweets and treats, including sugary bev-erages, snack bars and condiments -- just like...!

• Regular soda, sports drinks, honey, jam, syrup, sugar, granola bars, cook-ies, pudding, BBQ sauce, gravy!

What else can make your blood glucose levels high?!

• Not taking your medicine!

• Infection or other illness!

• Menstrual cycle!

By Jill Weisenberger, MS, RDN, CDE"

For More Information:!

• National Diabetes Information Clearing-house: http://diabetes.niddk.nih.gov/dm/ pubs/overview/!

• American Diabetes Association: http://dia-betes.niddk.nih.gov/dm/pubs/overview/

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Enjoy the Taste of Eating Right!

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It’s National Nutrition Month, and the theme from the Academy of Nutrition and Dietetics is “Enjoy the Taste of Eating Right.” So, how will you enjoy the taste of eating right? Try some of these inspirational ideas...!!Introduce New Foods to Your Diet!!Now is a great time to introduce new foods to your diet. Try healthful foods like fresh fruits and vegetables, whole grains, lean protein, or nonfat dairy. And yeah, these additions should be healthful. Skip the latest new snack cake flavor or the newest bag of chips.!!Try introducing one new food per week. You could pick up an interesting new fruit during your next grocery run, or talk with a vendor at your nearest farmer’s market about a fun vegetable to try. Find out what’s fresh, tasty, and in-season at http://healthymeals.nal. us-da.gov/features-month/whats-season. You can also talk with your dietitian about which new foods might be best for you. !!Healthify Your Menu!!Give your weekly menu a health boost! Con-sider substituting a few ingredients in one of your favorite recipes to improve the nutrient profile of your meal. Or try one new and bal-anced recipe per week. You can “healthify” your menu without having to think twice! !!For smart ingredient substitutions, try...!!

• Replacing butter with a neutral oil. Yes, the calorie count will be similar, but the unsaturated fats in oils are way better for your heart than the saturated fat in butter.!

• Switching in egg whites for whole eggs.!!• Using fresh herbs and spices to flavor

foods instead of using salt. Vinegar or lemon juice can add oomph to a dish too.!!

• Choosing lean ground meats instead of traditional ground beef. If you’re going for ground poultry, try ground chicken breast without the skin.!!

For cooking inspiration, try...!!• Mixing things up with one new and

healthful dish per week. You never know when you might find your next home run meal!!!

• Getting recipes from an online healthful cooking database like http://www.food andhealth.com/recipes.php.

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Shaping Little Chefs in the Kitchen

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Let’s face it, kids are curious in the kitchen. I have permanent company in my kitchen with my two young ones (ages 5 ½ and almost 7). Cooking is a great way to introduce children to a whole new world. Plus, in these econom-ically-challenging times, it doesn’t hurt to get your kids helping out in the kitchen to create more inexpensive, healthful meals.!!Encourage Kids’ Culinary Creativity!!

• Allow your kids to watch you while you work. To make it easier for them to see, pull a stool or chair up to the counter.!

• Give them their own drawer or cabinet that they can use to store play bowls, mix-ing spoons, spatulas, etc.!

• Let them assemble their own sandwiches, wraps, or pita pockets.!

• When you cook, make some of the foods into fun shapes. Let your kids help you. Heart pan-cakes, smi-ley-faced piz-zas, Christ-mas tree cookies, and pinwheel peanut butter and jelly sandwiches are all great places to start. Be cre-ative!!!

Beyond “Just Cooking” !!Allowing little hands to help out in the kitchen is about more than just cooking. It’s about developing other skill sets in a fun way. !!The first thing is that cooking should be fun for kids – so keep it simple. Do not let “rules” to get in they way of enjoying cooking time with your kids. Yes, a cooking task will proba-bly take longer and be messier when you in-volve your kids, but that’s not a bad thing. !!Remember, little things are experiments wait-ing to happen. Think about showing your kids the way liquids freeze, how raw eggs become hard-boiled, or the way cheese melts on bread. These are new and interesting transi-tions in the form, function, and flavor of foods!!!Simple Starter Tasks for Tots:!

• Mixing batter, sauces, or soups.Measuring ingredients (liquid or dry).!

• Have kids add the finishing touches to food. They can do things like...!

• Top yogurt or hot cereal with cin-namon.!

• Add a pinch of salt to steamed vegetables or pasta cooking water.Arrange slices of banana over a bowl of cereal.!

• Toss a handful of beans or peas into pasta.!

• Sprinkle cheese, mushrooms, onions, tomatoes, olives, etc onto pizza dough.!!

By Victoria Shanta Retelny, RD, LDN, author of The Essential Guide to Healthy Healing Foods

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The New Mother Sauces

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Chef Escoffier was the founder of classic French cuisine. One of his principles in sauce making is that there are five mother sauces from which all other sauces are made. The theory behind the mother sauces is that you don’t need to follow an endless number of recipes to make all the sauces you need. In-stead, you can learn these five and then cre-ate variations accordingly.!!The trouble with these mother sauces is that they are often high in fat, especially saturated fat. They can also be pretty complex, especially for be-ginner cooks. But the idea of improving flavor with a base set of recipes is ap-pealing... So, how can you boost the flavor of dishes without adding heavy and complex sauces? !!The answer is simple.!!After 20 years of recipe development, I have created my own list of 7 essential healthful sauces that are easy to prepare, low in fat, and very delicious. They are…!!

• Salsa or pico de gallo!• Chutney!• Roasted vegetable puree!• Broth!• Pan sauce!• Cream sauce!• Pesto or herb rubs!!

These are critical if you want to create easy, !

healthful meals that taste great. Each sauce offers a fun way to maximize flavor for many different dishes. !!Want to try one? Here’s my favorite...!!Pico de Gallo (Mild Salsa)!!Ingredients:!

• 4 ripe tomatoes, cored, halved, seeds re-moved, and diced!

• 1 jalapeño, seeded and minced!•1/2 cup green onion, sliced thin!• Juice from 1/2 lime!• 1 tsp chopped cilantro!• Fresh lime juice!!Directions:Combine everything in a large bowl, adding lime juice to taste. Serve fresh or refrigerate for later.!!This sauce is perfect as a dip for chips or fresh veg-

etables, but there’s so much more it can do. Use a spoonful to top fresh poached or grilled fish, toss it in with a green salad, or make it a bed for fresh roasted vegetables. This simple sauce will give a flavor boost to just about any dish. How will YOU use it?!!Recipes for the other healthful mother sauces are available in the new book, Home Run Cooking. Pick up a copy at http://nutrition educationstore.com/products/Home_Run_-Cooking_Book-679-101.html !!By Judy Doherty, PC II

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