Health Tips by Tasneem Legohn, RD

Don't Forget The Broccoli

Broccoli is one of my favorite vegetables. These green gems are so versatile: eat them raw in a salad, sauteed for a side dish, stir fried with other veggies or meat, and blended in a smoothie too! . Broccoli is a great source of vitamin C and vitamin A, natural phytonutrients like glucosinolates (which has shown cancer fighting abilities), of course it is low in calories, and it has a bit of fiber and protein in a 1 cup serving. . Eat Well, Live Well Photo credit: Recipe-Image-Legacy

Make Use Of Leftovers

"Go Further" with your food by making good use of leftovers and unused vegetables before they go bad. Often times we throw out and waste foods that can be created into a new meal! . - Make a soup, stir-fry or pasta dish with those veggies that have been sitting in the fridge. - Make a stew, sandwich, or salad with left over meats. Get creative so that your food does not go to waste! Eat Well, Live Well

Creamy Overnight Oats

This is an easy and versatile breakfast dish that will help fuel your morning. In honor of National Nutrition Month®, "Go Further" by adding extra nutrients like nuts/seeds, nut butters or fruit to your oatmeal in the morning. My go-to combo is: Oats (1/2 cup) Almond milk (about 1 cup, or to cover the oat mixture). Slivered almonds (2 tablespoons) Chia seed (1 tablespoon) Raisins (1 tablespoon) Maple syrup (to taste, about a tablespoon) Cinnamon to taste A splash of vanilla extract (about 1/2 teaspoon). This provides about 12 grams of plant based protein and 11 grams of fiber (from the oats, almonds, and chia seeds)! What is you favorite combo?? Eat Well, Live Well

Happy National Nutrition Month®

This month's theme is "Go Further With Food." Food fuels our bodies and our choices effect our health--so we ought to choose food that will help us "go further." One way that I go further with food is by adding extra protein, fiber and nutrients to food--like adding nuts to oatmeal or extra vegetables to a pasta dish. How do you go further with food?? Eat Well, Live Well


Quinoa is a quick cooking, high fiber and gluten free seed that can easily be substituted for rice and other dishes--like a taco bowl. 1 cup of cooked quinoa contains: 222 calories 8 grams of protein 3.5 grams fat 39gm carbohydrates 5 grams of fiber Eat Well, Live Well

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