Staying warm inside during cold winter months often finds us looking for resources other than the sun for vitamin D.
Often forgotten, vitamin D has several health benefits, especially for aging bones. Some include reducing the risk of heart disease, metabolic syndrome, diabetes and osteoporosis; preventing bone fractures; boosting mood to ward off seasonal affective disorder; fighting against colds and flu; maintaining calcium and phosphorus levels; fighting cancer; and enhancing weight loss ability.
Vitamin D is available through exposure to sunlight and inclusion of vitamin D rich foods in the diet.
Healthy Update of Ham and Cheese Breakfast Casserole
4 large eggs
4 large egg whites
1 cup nonfat milk
2 tablespoons Dijon mustard
1 teaspoon minced fresh rosemary
1/4 teaspoon freshly ground pepper
5 cups chopped spinach, wilted
4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
1 cup diced ham steak (5 ounces)
1/2 cup chopped jarred roasted red peppers
3/4 cup shredded Swiss cheese
Preheat oven to 375F. Coat a 7- by 11-inch glass baking dish or a 2-quart casserole with cooking spray.
Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
Bake until set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
Per serving: 286 calories; 10g fat (4g sat., 3g mono.); 167mg cholesterol; 23g carbohydrates; 23g protein; 4g fiber; 813mg sodium; 509mg potassium.
Red Grape and Tuna Salad Pita
3 ounces drained tuna (packed in water)
1/2 cup halved red grapes
1 tablespoon slivered almonds
1 tablespoon chopped fresh mint
1 tablespoon lemon juice
2 teaspoons olive oil
1/8 teaspoon black pepper
1 whole grain pita, halved
Combine first seven ingredients (through pepper) in a small bowl. Toss gently. Serve in pita halves.
Oriental Marinated Salmon
1 green onion, or scallion, finely chopped
1 clove garlic, minced
1/2 tablespoon ginger root, grated
1 1/2 tablespoons soy sauce, low sodium
1 tablespoon Hoisin sauce
1 tablespoon olive oil
1/2 tablespoon lemon juice, freshly squeezed
Ground pepper to taste
Salmon fillet
Marinate: Finely chop the scallion, mince the garlic, and put them in a shallow dish. Add the grated ginger, soy sauce, Hoisin sauce, oil, lemon juice and pepper. Whisk using a fork to combine the ingredients. It is not necessary to add any salt since the soy and Hoisin sauces are already rather salty.
Put the salmon in the dish and turn it to coat with the marinade. Cover and let stand either 30 minutes at room temperature or overnight in the refrigerator.
Preheat the oven to 375 degrees.
Remove the salmon from the marinade, letting the excess marinade drip off, then transfer it to a baking sheet, skin side down. Bake in the middle of the oven about 20 minutes. Alternatively, the salmon may be cooked on an outdoor grill.
Check with a fork to see if the fish is cooked through. Separate and lift the salmon from the skin with a metal spatula and serve (discard skin).
Calcium Enriched Cabbage Soup
3 onions, thinly sliced
7 cups cabbage or other green vegetable, finely chopped
2 1/2 carrots, shredded
1 1/2 tablespoons canola oil
2 1/2 tablespoons butter, unsalted
3/4 teaspoon sugar
1 1/4 teaspoons salt
1/2 teaspoon ground pepper
5 1/2 cups chicken broth, low sodium
2 3/4 cups 2 percent skim milk
Prepare the vegetables: (a food processor will make this step easier) thinly slice the onions; finely chop the cabbage; shred the carrots.
Heat the oil and butter in a saucepan over medium heat. Add the vegetables, sugar, salt and pepper. Stir well, then cover and cook 25 minutes over very low heat.
Pour in the broth, bring to a boil, then cover and simmer 15 minutes. Pour in the milk, then adjust the seasoning. Ladle the soup into bowls and serve.
Light Cannelloni with Cheese and Spinach
12 cups raw spinach
1 onion, finely chopped
1 1/2 tablespoons olive oil
2 1/2 tablespoons margarine
4 tablespoons all purpose white flour
2 cups 2 percent skim milk
Salt and pepper to taste
1 1/4 cups light ricotta cheese
3/4 cup Parmesan cheese, grated
2 eggs
1 pinch nutmeg
12 cannelloni shells
(The cannelloni pasta does not require any precooking before filling. However, it may be cooked 4 minutes in boiling water. This operation reduces the final baking to just 15 minutes.)
Preheat the oven to 375F.
Prepare the vegetables: Finely chop the onion; wash the spinach, then drain rapidly and set aside.
Heat the oil in a pan over medium heat. Add the onion and sauté 3 minutes, then add the spinach. Add salt, cover and cook over high heat 3 to 4 minutes until the leaves wilt and turn very deep green. Transfer the spinach to a colander, then press to remove excess water. Chop coarsely and set aside.
Meanwhile, heat the butter in a heavy saucepan over moderately low heat until it has melted, then add the flour and cook the roux over low heat, whisking, for 3 minutes. Add the milk in a fast stream while whisking vigorously to avoid lumps. Bring to a boil, then reduce the heat and simmer for 5 minutes, whisking occasionally. Season with salt and pepper.
Take the saucepan off the heat; add all of the ricotta cheese and most of the Parmesan, reserving 2 to 3 spoonfuls to sprinkle on top of the assembled dish. Add the egg, spinach and grated nutmeg, and mix well.
Spread a few spoonfuls of the spinach mixture on the bottom of a baking dish. Fill the cannelloni tubes with the mixture, then place them in the dish in a single layer (if a very large dish is not available for large amounts, they can be layered). Cover with the remaining spinach mixture and the reserved Parmesan cheese.
Bake in the middle of the oven 35 to 40 minutes until the top is golden brown. Let stand 5 minutes at room temperature before serving.
Tammy Kelly is director, Lenoir County Cooperative Extension Center, 1791 N.C. 11/55, Kinston, NC 28504. Reach her at 252-527-2191 or Tammy_Kelly@ncsu.edu.