WOAC Blog

By: Janyce Gately MS, RD, LDN, HC

There are many benefits to adding more vegetables to your diet.  Aside from the nutritional punch they pack, they’re also low calorie and a good source of fiber, which can help to fill you up, without filling you out.  In addition, vegetables may offer protection against many diseases, including diabetes, heart disease, obesity and certain types of cancers. 

With spring in full bloom, there are plenty of vegetables in season to include on your plate.  When shopping for produce, make it a point to choose a variety of brightly colored vegetables each week; think red, yellow, orange and green.  Start with vegetables that you are familiar with and as you become comfortable, add more variety.  The current US dietary guidelines recommend consuming 2 to 2 ½ cups of veggies per day. Here are some simple ways you can get that much and more every day: 

[Read more…]

By Jessica Roy MS RD LDN

Many of my clients come to me asking for help with cooking. Some feel uncomfortable in the kitchen, others are unsure of what may constitute a balanced meal, and then there are those who just don’t like to cook but still want to eat healthy. If you can commiserate with those who dislike cooking, read on for some tips to hopefully make cooking more fun for you!

 

[Read more…]

By Janyce Gately MS, RD, LDN, HC

There are many ways to eat broccoli; steamed, roasted, or riced. There are also many reasons to include this veggie on your plate. It’s packed with vitamins, minerals, and fiber as well as powerful antioxidants that neutralize free radicals (which cause cell damage). Here is a way to include broccoli in a new way. Use it as a dip, spread it on sandwiches, or as a condiment to compliment your favorite dish.

Makes 16 servings

Ingredients
1 tomato, seeded and diced
2 cloves garlic, minced
½ cup finely chopped green onion
1 jalapeno, seeded, minced and membrane removed
2 tablespoons lime juice
1/3 cup chopped cilantro (optional)
½ teaspoon salt (optional)
1 cup part skim ricotta cheese
1 cup cooked broccoli, coarsely pureed in the blender or food processor

[Read more…]

By Janyce Gately MS, RD, LDN, HC

This is a great tasting side dish that won’t have you missing the potatoes.  A nice substitution for high calorie scalloped potatoes but this one is loaded with potassium, Vitamin A, and is low in carbohydrates.  You’ll swear you’re eating the real thing!

 

 

 

[Read more…]