Yogurt has long been a favorite health food, and for good reason. It’s rich in calcium and protein, supports digestive health, and can be a satisfying part of any balanced diet. But as the dairy case expands, it’s easy to get confused. Greek, Icelandic, dairy-free, low-fat, probiotic-enriched—the options seem endless. Understanding the different types of yogurt can help you make smarter choices, whether you’re fueling a workout, managing your gut health, or looking for a tasty, nutrient-dense snack.

Icelandic Yogurt (Skyr)

Plant-Based Yogurt

Kefir

Frozen Yogurt

Probiotic Yogurt

How to Choose the Right Type for You

Depending on your goals, different types of yogurt may be better suited to your needs:

For high protein

Choose Greek or Icelandic (Skyr) yogurt. Their strained textures pack in protein and keep you full longer—great for workouts or meal prep.

For non-dairy needs

Look for plant-based yogurts made with almond, soy, coconut, oat, or cashew milk. Choose options fortified with calcium, vitamin D, and added probiotics.

For gut health

Reach for probiotic-enhanced yogurts or kefir. Both offer live, active cultures that may aid digestion and support your immune system.

For a treat with caution

Frozen yogurt can be a fun option, but watch out for added sugar and high-calorie toppings—nutritional value varies widely.

For lower sugar

Skip heavily sweetened varieties and fruit-on-the-bottom cups. Instead, go for plain yogurt and add your own fruit or spices.

The Bottom Line

With so many types of yogurt available, there’s truly something for everyone. The best choice depends on your dietary needs and preferences. High-protein options like Greek and Icelandic yogurt are excellent for satiety and muscle support, while plant-based and probiotic-rich or drinkable yogurts like kefir offer variety and specific health benefits.

Choosing the right yogurt isn’t just about flavor—it’s about nourishing your body in a way that supports your goals and your lifestyle.

Serves 4.

Ingredients

• 1 cup uncooked whole grain sorghum

• 1 cup grape or cherry tomatoes (about ½ pint), halved

• 1 15.5-ounce can no-salt-added chickpeas, cannellini beans, red kidney or black beans (rinsed and drained)

• 1/2 cup jarred roasted red bell peppers

• 1/2 cup frozen shelled edamame, thawed

• 1/2 cup chopped cucumber

• 1/2 cup green onions (about 4 medium), green parts only, chopped

• 1/4 cup fat-free feta cheese

• 1/2 medium avocado, pitted and sliced into 8 slices

Dressing

• 1/4 cup olive, canola or corn oil

• 2 tablespoons lime juice (from 1/2 medium lime)

• 1 tablespoon chopped cilantro

• 1 garlic clove, minced

• 1/2 to 1 teaspoon Dijon mustard (lowest sodium available)

• 1/4 to 1/2 teaspoon ground cumin

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

Directions

1. Prepare the sorghum using the package directions, omitting the salt.

2. Meanwhile, in a small bowl, whisk together the dressing ingredients. Set aside.

3. In a medium bowl, stir together the tomatoes, beans, bell peppers, edamame, cucumber and green onions. Stir in the cooked sorghum. Pour the dressing all over, stirring to coat.

4. Put the sorghum mixture into serving bowls. Sprinkle with the feta. Top with the avocado slices.

Nutritional information per 1½ cups: 488 calories; 21 g total fat; 2.5 g saturated fat; 0 g transfat; 3.5g polyunsaturated fat; 13 g monounsaturated fat; 0 mg cholesterol; 339 mg sodium; 63 g total carbohydrate; 12 g dietary fiber; 6 g total sugars; 0 added sugars; 17 g protein.

Abby Jellinek-Johnson, MS, RDN, LD is changing how people relate to food…one patient at a time.

Abby is clearly well qualified and certified, but it’s not her certifications that make her successful; it’s her passion.  She started her career in the health and fitness field as a certified personal trainer, graduating from Indiana University with a degree in Kinesiology. Her passion for health and wellness led her to pursue a career as a dietitian completing her Master’s Degree in Dietetics from Georgia State.  After working for large healthcare organizations, Abby decided to create a space where patients could have no-rush appointments to take their time discussing their health journey with their provider.  “Providing holistic healthcare takes time. You really have to get to know the patient as a complete person”, said Abby. Registered dietitians practice holistic dietetics and ask detailed questions about a person’s wellness journey and health concerns.  They take time to learn the patient’s environment and past experiences getting to the root of the issue.

INSURANCE? YES!

Abby says, “In addition to providing exceptional care, it was also important to me to make such care accessible to all. This is why I made sure we could also accept insurance.”  Allowing patients to use their insurance benefits allows access to top notch nutrition care eliminates any potential financial barrier for people who want to improve their health. “We are so proud to provide care to an economically diverse group of patients.”

FOOD AS MEDICINE

Harmony Nutrition, based out of Alpharetta, is founded on the principle that a body in harmony performs at its best. Harmony  Nutrition takes a holistic approach to nutrition and embodies a unique approach to food as medicine by offering multiple specialties under one roof:  food allergies, autoimmune conditions, weight management, eating disorders, sports performance, bariatric nutrition, diabetes, gut health, cardiovascular disease, and pediatrics. Symptoms can manifest as general fatigue, migraines, joint pain, gastrointestinal issues, depression, weight loss resistance, and so much more.

You might be thinking…what does your diet have to do with things like migraines and depression. A LOT! Let a registered holistic dietician review your current diet and identify areas of opportunity for the following conditions and more, such as food allergies, autoimmune conditions, weight management, eating disorders, sports performance, bariatric nutrition, diabetes, gut health, cardiovascular disease, and pediatrics.

MIGRAINES

Migraines may often be alleviated by identifying and eliminating certain food triggers. Common triggers include caffeine, certain food additives, and tyramine-rich foods such as aged cheeses and meats. Striving to eat a well-balanced diet that works to stabilize blood sugar levels, can potentially reduce the frequency and severity of migraines. Staying adequately hydrated is also crucial for managing migraines. 

CONDITIONS WITH INFLAMMATION

Diet can play a role in managing rheumatoid arthritis (RA) and joint pain by potentially alleviating symptoms or reducing inflammation. Including more anti-inflammatory foods such as fatty fish (like salmon), nuts, seeds, fruits, vegetables, and whole grains, along with spices such as turmeric and ginger, may be beneficial for reducing joint pain.

 “Providing holistic healthcare takes time. You really have to get to know the patient as a complete person”

BODY IMAGE AND YOUR RELATIONSHIP WITH FOOD

A person’s diet is a reflection of numerous factors including upbringing, home environment, past traumas, perceived or medically necessary dietary restrictions along with individual coping mechanisms that have developed over time. The dietitians at Harmony focus on sustainable, workable dietary solutions that are driven by the patient’s individual story. Taking a “health first” approach encourages patients to prioritize physical and mental health over precise weight or body image goals.

OPTIMAL HEALTH AT HARMONY NUTRITION

Diet is NOT One Size Fits All.  Harmony Nutrition is one of the few functional and holistic dietary practices serving adults and children in Georgia that accepts insurance. Nutrition visits are often covered 100% by most major insurance carriers. This helps to eliminate financial barriers for all patients seeking a dietary approach to optimal health.

Schedule your appointment today to attain YOUR OPTIMAL HEALTH!

Cravings are those intense urges to eat sugary, salty, or fatty foods, often accompanied by excitement as you imagine their taste and texture. While many blame cravings on a “sweet tooth” or poor self-control, they actually stem from complex interactions between brain signals, habitual behaviors, and easy access to tempting foods.

When you indulge in foods with pleasurable qualities, the brain’s reward system activates, releasing feel-good chemicals that make you want more. These cravings can occur at any time, even when you’re not hungry, and they’re influenced by factors such as stress, sleep, and advertising.

What Triggers Cravings?

• Stress: Chronic stress often leads to cravings for high-fat, calorie-dense comfort foods.

• Sleep Deprivation: Poor sleep disrupts hunger-regulating hormones, increasing cravings for sweet, salty, and fatty foods.

• Exercise Levels: Low-intensity exercise may increase hunger, while high-intensity exercise can temporarily suppress it.

• Medications: Certain antidepressants and steroids may increase hunger by interfering with appetite-regulating chemicals like serotonin.

• Food Advertising: A 30-second commercial or a social media post showcasing a “craveable” food can easily trigger cravings.

• Lifestyle Factors: Frequent celebrations or indulging on weekends can create repetitive habits, making it harder to resist cravings.

You Can Reduce Cravings

• Eat Balanced Meals: Opt for nutrient-dense meals rich in protein and fiber for lasting satisfaction. Craving something sweet? Try fruit or dried fruit instead.

• Plan Ahead: Prepare meals and snacks in advance to reduce reliance on unhealthy options when hunger strikes. Prepare meals and snacks in advance to reduce reliance on unhealthy options when hunger strikes.

• Healthy Snacking: Keep wholesome options like fresh fruit, unsalted nuts, or air-popped popcorn readily available to avoid ultra-processed junk food.

• Stay Hydrated: Thirst can sometimes mimic hunger. Drink water and wait 20 minutes before deciding if you’re truly hungry.

• Practice Mindful Eating: When cravings hit, pause and ask yourself if you’re bored, stressed, or upset. Redirect your energy with a quick walk, meditation, or a favorite song.

Cravings are often tied to learned behaviors, like snacking on chips during late-night TV. These behaviors can be unlearned by avoiding the triggers or replacing them with healthier routines, such as listening to an audiobook or taking a relaxing bath.

Distraction can also help reduce cravings. Engaging in another activity for 5–10 minutes can interrupt the craving and make it easier to make healthier choices. Simple changes, like eating smaller portions or sharing meals at restaurants, can also help curb indulgent habits.

If cravings feel overwhelming, consider consulting a Registered Dietitian Nutritionist. They can provide personalized strategies to help you manage cravings and maintain a balanced, healthy lifestyle.

By eating whole foods, practicing mindfulness, and incorporating regular physical activity, you can take control of your cravings and achieve your wellness goals.

Recommended by the American Heart Association:

Food textures play a big role in whether we like or dislike certain foods. For example, while you may not like mushy canned peas, you may be surprised to realize that you like fresh or barely cooked peas. Luckily, eating healthy includes foods of all sorts of textures and flavors. 

Here are some suggestions on satisfying your cravings with nutritious snacks of a variety of textures:

Instead of Creamy Ice Cream, try:

• Fresh avocado spread on whole grain bread OR ½ avocado eaten plain with a spoon.

• Warm 1 tablespoon creamy peanut butter in the microwave for 10 seconds and drizzle over ½ cup low-fat, no added sugar frozen yogurt.

• Puree some berries and swirl them into a cup of low-fat yogurt with no sugar added.

Instead of Crunchy, Salty Pretzels & Chips, try:

• ¾ cup whole grain cereal, no added sugar

• Crunchy unsalted nuts

• Whole grain crisp breads

• Plain popcorn; to add some flavor, experiment with various spices such as cinnamon or your favorite spice or herb.

Instead of Sugary Drinks, Tea or Coffee, try:

• Plain iced tea made with a squeeze of lemon. s

• Sweeten it with berries or a noncaloric sweetener.

• Add fruit slices to a glass and fill with sparkling water or club soda.

• Small latte with nonfat milk and topped with cinnamon(about a quarter of the calories). 

Instead of Crispy, Salty Fries, try:

• Choose small red or white potatoes, cut in half, tossed with a little olive oil, and sprinkled with your favorite herbs. Roast in the oven or cook in an air fryer.

• Eat a crisp apple, such as a Braeburn, Honey Crisp, Fuji or Gala.

• Enjoy some fresh, vegetable sticks such as carrots, celery, or peppers.

Instead of Squishy, Gummy Fruit Snacks, try:

• Fresh grapes are sweet and juicy; freeze them for a few minutes for a fun texture.

• Cherry tomatoes and room-temperature string cheese are squishy, stringy fun.

All it takes is a little practice to change habits!  Here’s to eating well in 2025!

Try these 4 simple and tasty fruit-infused water recipes will make it easy to refill your cup.

Servings: 8

Peach Blueberry Water

• 8 cups cool water

• 1 peach, sliced

• ½ cup blueberries

Watermelon Lime Water

• 8 cups cool water

• 1 cup cubed watermelon

• 1 lime, sliced

Cucumber Lemon Water

• 8 cups cool water

• ½ English cucumber, sliced

• 1 lemon, sliced

Apple Cinnamon with Cider Vinegar

• 8 cups cool water

• 1 apple, sliced

• 1 stick cinnamon

• 1 tablespoon apple cider vinegar

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Hydration is essential for physical and mental performance since water is present in every single cell in the body. The average intake for US adults is only 39oz/day, and typical general advice is to drink 64oz water per day or 8, 8oz glasses. This rule of thumb is fine, it is not perfect for everyone, but it’s a good start.  Individual water needs vary based on factors including age, sex, medical conditions, body composition, climate, activity level. The following chart shows the total water needs by age according to the National Academies Press (NAP).

What counts towards our total water intake? Water, coffee, tea, milk, juices, soda, and other beverages, and fluids from foods such as fruits, vegetables, and other foods with high water content, like soups, ice cream, smoothies, or popsicles. About 20% of our fluid needs are met by food (fruits, vegetables, popsicles, soups, smoothies, ice cream, milk, etc.) and the remaining 80% comes from fluids we drink. That is why there is a bit of discrepancy between general advice for 64oz day and the NAP recommendation for adequate total water intake.

Timing Hydration for Physical Activity

Dehydration can cause decline in physical performance with as little as 2-3% decrease in body weight from sweat loss. Especially for athletes in warm climates, it’s essential to stay hydrated. Good cues that you are adequately hydrated are that you aren’t thirsty and your urine is clear to very light yellow. If you’re doing very intensive physical activity and are concerned about your hydration and performance, you could consider checking your weight before/after workout to estimate how much fluid has been lost. Sports drinks can be utilized for longer workouts, usually over 60 minutes; they may be especially beneficial if you’re a salty sweater or experiencing cramping.

Monitor Your Hydration Status

• Drink to thirst: remember that excessive water intake can be dangerous so more is not always better.

• Visual check of urine: Should be pale yellow/straw colored.

• Skin check: Pinch skin on tops of hands; should rebound. Skin that “tents” or doesn’t bounce back may indicate dehydration.

What About Water Enhancers?

Usually these are added to water for flavor. They are low in calories or calorie free, and may have added components like electrolytes or caffeine. Examples of water enhancers are Crystal Light, Mio, Hint (ready to drink), and SweetLeaf Water Drops.

Tips for Drinking more Water

• Get an early start: Have a glass of water first thing in the morning before other beverages.

• Experiment with temperature: Try your water cold, warm, room temperature, or add ice cubes.

• Add flavor: Add slices of fresh fruit or veggies, muddled herbs, or a squeeze of lemon or lime juice for flavor.

• Take a few gulps of water every time you: Use the bathroom, check your email, sit down for a meal, walk to the printer/copier.

• Get water from eating fresh fruits & veggies.

• Incorporate smoothies as a refreshing snack or small meal.

Share ways you like to hype your water and tag us on Instagram and Facebook!

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Ingredients

Salad

• 6 cups chopped kale

• ½ cup dried cranberries

• ½ cup walnuts, coarsely chopped

• ½ cup feta cheese, crumbled

Dressing

• 2 tbsp. lemon juice

• lemon zest from one lemon

• ¼ cup olive oil

• ¼ cup apple cider vinegar

• 1 tbsp. honey

• ¼ tsp. sea salt

• ¼ tsp. freshly ground pepper

Directions

1. Start by slicing (or ripping by hand) the kale from the woody stalk in the middle of the kale leaf.

2. Next, rinse the kale in a colander or sieve. Use a salad spinner to remove the excess moisture or pat it with a paper towel. 

3. Use a cutting board and roll up the kale lengthwise and chop it into smaller pieces. I like to cut them about ¼-inch to ½-inch wide.

4. Place the kale in a large mixing bowl. Next, massage the kale. Yes – a quick 30 second kale massage is the secret to softening up the kale’s texture.

5. Drizzle 1 to 2 tsp. of olive oil over the kale and gently massage it by hand. You will feel it quickly start to soften up.

6. Add in the dried cranberries, walnuts, grated lemon rind, walnuts and crumbled feta cheese. Don’t stir yet.

7. Using a mason jar, place the olive oil, lemon juice, apple cider vinegar, honey, salt and pepper. Put the lid on and shake it vigorously for one minute. The dressing will emulsify into a delicious dressing ready to be poured onto the salad.

8. Pour the dressing onto the salad and toss the salad until the dressing is coating most of the leaves and other ingredients.  

Nutrition

Serving Size: 1 small salad | Calories: 192 | Sugar: 10.4 g | Sodium: 175.4 mg | Fat: 15.3 g | Saturated Fat: 3.1 g | Trans Fat: 0 g | Carbohydrates: 13.4 g | Fiber: 1.6 g | Protein: 3 g | Cholesterol: 9.1 mg

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

This recipe combines a base of traditional chickpeas along with pureed pumpkin, seasoned with savory warm spices. This recipe is for a basic dip which can be adjusted based on personal preferences.

Makes 12 Servings

Ingredients

• 1–15-ounce low sodium garbanzo beans

• 2-15-ounce pumpkin puree unsalted

• 1 garlic clove minced

• 1 TBS olive oil

• 2 TBS lemon juice

• 2 tsp ground cumin

• 2 tsp paprika

• 2 tsp cinnamon

Directions

1. Puree garbanzo beans in a food processor.

2. Add pumpkin puree and mix well

3. Add garlic, olive oil, lemon juice, ground cumin, and paprika. Mix well.

4. If this recipe is too bland, add more cumin and paprika to taste.

Nutrition

Serving size: 111 grams

Total Calories: 70. Total Fat: 2g. Saturated Fat: 0g. Cholesterol: 0mg. Sodium: 50mg. Carbohydrates: 11mg. Fiber: 4g. Total Sugars: 3g. Protein: 2g.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Think you’re using the most healthy cooking oil? There are so many choices and it seems that expert chefs as well as social media influencers have differing opinions.

This chart may surprise you as to which oil is really the best for you and your family.

When in doubt, refer to it for information as to which dietary fats have the highest percentages of saturated, monounsaturated, and polyunsaturated fats.

The most beneficial type of fat, monounsaturated fat, is shown in yellow.  and saturated fat is shown in red.  The blue and deep orange areas are polyunsaturated fats, of which omega-3 fatty acids, shown in deep orange, are the most beneficial.  Although not included on this graph, fish is one of the best sources of omega-3 fatty acids.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Minerals and Vitamins are also known as micronutrients because they are responsible for many of our body processes even though they are required by the body in relatively small amounts.

What’s the Difference?

Vitamins are organic substances (in chemistry, an organic compound is generally any chemical compound that contains carbon). Vitamins are made by plants and animals. They are a total of 13 vitamins available in plants and animals (vitamins A, C, D, E, K, and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate). Our body only makes vitamin K and D.

Minerals are inorganic substances not made by living things. They are found in soil and water, absorbed by plants and eaten by humans and animals. Some examples of minerals are iron, calcium, and potassium.

Micro & Macro

The human body needs micronutrients (vitamins and minerals) and macronutrients (carbohydrate, protein, and fat). Micronutrients help your body use macronutrients and support many body processes including: blood pressure regulation, blood sugar regulation, brain function, digestion, growth and development, heart function, hormone production, muscle contraction, nervous system function, red blood cell formation, reproduction, taste and smell, vision and wound healing. While you only need a small number of micronutrients, failing to get even those small quantities virtually guarantees disease.

What if I don’t get enough?

“Essential micronutrients” are vitamins and minerals that your body cannot manufacture in sufficient amounts on its own. Living for months without fresh fruits or vegetables—the main sources of vitamin C—caused the bleeding gums and listlessness of scurvy, a disease that often proved fatal.

In the United States true vitamin and mineral deficiencies—in which the lack of a single nutrient leads directly to a specific ailment—are rare because our extensive supply of inexpensive food, and the fortification of many common foods with some key nutrients. However, eating less than optimal amounts of important vitamins, minerals, and other compounds can still contribute to a number of major illnesses, such as heart disease, type 2 diabetes, cancer, and osteoporosis. Young children, pregnant women and women capable of becoming pregnant are not getting the recommended levels of Calcium, Iron, Potassium and Vitamin D.

What should I eat?

The best source of micronutrients are nutrient-dense foods. Nutrient-dense foods and beverages contain vitamins, minerals, dietary fiber, and other beneficial substances that may have positive health effects. They are also naturally lean or low in saturated fat and have little or no added saturated fat, sugars, refined starches, and sodium. Examples of nutrient dense foods are: beans and peas, eggs, fat-free (skim) and low-fat (1%) dairy products, fruits, seafood, lean meats and poultry, vegetables, and whole grains and healthy fats such as unsalted nuts and seeds and olive oil. 

Eat a variety of nutrient dense foods more often to obtain micronutrients through your diet rather than supplements. No evidence shows that supplements have more benefits than following a healthy diet. Instead of supplements, it is wiser to use various foods to boost your immune system and be in a good health.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Consuming a healthy diet and being physically active is the best way to boost your energy and maintain your health in the winter. However, this becomes challenging when the temperatures dip and the days shorten. Researchers at the National Institutes of Health found that winter weather can cause a person to be less attentive to exercise, eating healthy and other daily habits. Our bodies react to weather changes by craving different foods and even sugar for more energy.

Maintaining a healthy diet is very important if physical activity is harder to come by and unhealthy cravings are more common. Eating healthy will help prevent illnesses such as heart disease, obesity and high blood pressure, and help you build a foundation of good health for many years to come.

Maintaining a schedule and increasing your intake of fresh food items are a few simple solutions to improve your diet/cravings during the winter. Here are some ideas on how to add a few favorite cold-weather foods, healthy choices and variety to your winter diet.

Eat at least five fruits and vegetables a day

Root vegetables like beets, carrots and turnips can withstand the cold, so you can buy them fresh and reap the benefits. You can roast carrots for a boost of beta-carotene, or boil turnips for vitamins C and A. Canned produce can be a convenient shelf-stable option, but always look for low-sodium options and give them a rinse before using.

Frozen produce is another great option if you’re worried about food going bad before you get to it. Frozen berries and other frozen fruits mean you can still enjoy your favorite fruits despite the season. For lower calories, look for frozen options that do not have added sauces or flavorings. These products are often more versatile too, so you can add them to a soup, sauce or serve them as their own side dish. A vegetable soup can be a great way to add in some extra servings of vegetables in the cold months; look for low-sodium ingredients and add salt-free herbs and spices for extra flavor.

Choose the Right Snacks

Remember, snacks are not a substitute for a full meal. Choose nutrient-dense snacks with lean protein and fiber such as an apple and unsalted nuts, carrots and string cheese, or a couple of whole grain crackers and a boiled egg. ​​Think of a snack as an opportunity for added nutrition, and choose them with a focus on the foods that you want to eat more of throughout the week.

Avoid or reduce the intake of soda, sugary coffee and energy drinks. Those might provide you with an instant boost of energy, but often then leads to a crash or noticeable drop in energy levels. Instead, choose flavored tea and fruit instead of concentrated sugar options. Check the nutrition facts label to determine how much added sugar a product has so you can make informed choices.

Stay Hydrated

Drinking water throughout the day helps you to maintain hydration and prevents health conditions such as obesity, constipation and kidney stones. Dehydration and hunger can have the same symptoms, such as headache, fatigue and lightheadedness. Make it a goal to drink eight 8-ounce glasses of water a day.

Portion Control

The MyPlate guide from the U.S. Department of Agriculture, is a great place to start when considering portion control. The MyPlate Plan helps to create a personalized food plan based on age, gender, height, weight and activity level.

Don’t over eat. Determine your hunger on a scale from 1 to 10, with zero being overly full and 10 being painfully hungry. Eating mindfully can help you notice when you’re getting hungry and how much you need to eat to feel comfortably full. Eating to eliminate hunger is more important than cleaning your plate—and healthier than feeling overly full. You can always save your leftovers for a meal or snack later.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Servings: 6

Ingredients

• 1 cup Greek fat-free plain yogurt

• Cooking spray

• 1 – 1 1/2- to 1 3/4-pound boneless, skinless turkey breast, all visible fat discarded

• 2 teaspoons dried mixed herbs (a combination of any/all, including rosemary, basil, parsley, tarragon, chives, thyme, and sage)

• 3/4 tsp salt

• 1/2 teaspoon pepper

• 1/2 teaspoon garlic powder

• 3 tablespoons sugar-free orange marmalade

• 1-pound potatoes (any type), cut into 2-inch cubes

• 4 medium carrots, peeled and cut into 2-inch pieces

• 1 tablespoon olive oil (extra virgin preferred)

Directions

• Preheat the oven to 375˚F.

• Lightly spray a 13 x 9 x 2-inch casserole dish with cooking spray. Place the turkey in the dish.

• In a small bowl, stir together the herbs, salt, pepper, and garlic powder. Rub half the mixture all over the turkey.

• Spread the marmalade over the turkey.

• In a large bowl, stir together the potatoes, carrots, and oil with the remaining herb mixture. Place the vegetables around the turkey in the dish. Roast for 1 hour.

• Remove from the oven. Let stand for 5 to 10 minutes to allow the juices to redistribute.

Nutritional information

Per serving: 257 calories; 3.5 g total fat; 0.5 g saturated fat; 0 g transfat; 2 g monounsaturated fat; 0.5g polyunsaturated fat; 76 mg cholesterol; 387 mg sodium; 23 g total carbohydrate; 3 g dietary fiber; 7 g total sugars; 32 g protein.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

The holiday season is a time of joy, celebration and togetherness.However, the holidays can also bring challenges to our health with indulgent meals, buffets, and holiday parties. On average, we tend to gain about one pound annually, with most of that weight gained over the holiday season.

Rather than putting off healthy eating as a 2025 goal, you can start making small changes now. Christmas comes around every year—why not learn to manage it? Here are 12 simple tips to help you enjoy the festivities while staying on track with your health.

1. One is for one standard alcoholic drink. Alternate alcoholic beverages with water to help your liver, and you’ll feel better the next day. Limit yourself to no more than one serving per day for women and two for men.  The American Cancer Society recommends for women to have no more than 1 serving per day of alcohol and for men to have no more than 2 servings per day. One serving of alcohol equals 12 oz. of beer, 5 oz. of wine, and 1 ½ oz. of distilled liquor.

2. Two is for two cups of fruit and 2.5 cups of vegetables daily. Fill half your plate with these to benefit from antioxidants, fiber, and carbohydrates.

3. Three is for the servings of protein-rich foods you need, one at each main meal. Protein helps maintain muscle mass and keeps you fuller longer.  Examples of one-ounce equivalent of protein are: 1 ounce of cooked meat, poultry, or seafood; 1/4 cup of cooked dry beans or peas, 1 egg, 1 tablespoon of nut butter, 1/2 ounce of nuts (12 almonds, 24 pistachios, 7 pecan or walnut halves), 1/2 ounce of seeds.

4. Four is for the number of days you can safely store pre-cooked food. Prepping food in advance is a great way to save time and stay organized. It’s easy to have boiled eggs or pre-cooked chicken or grains on hand to add to a meal.

5. Five is for the grams of fiber to aim for in whole grains like whole wheat bread, brown rice, oats, and whole wheat pasta. Whole grains have the entire grain kernel and contains fiber, vitamins and minerals which help lower the risk of chronic diseases like heart disease and diabetes.

6. Six is for the 60 minutes it takes to plan your meals for the week. Preparing ahead ensures you’re ready with healthy meals no matter how busy the week gets.

7. Seven is for the days of the week you should prioritize healthy behaviors like eating vegetables, exercising (at least 30 minutes of physical activity), and getting 7-8 hours of sleep each night. When healthy habits become a normal part of your life, you’re more likely to live by those standards. Whole-food snacks: Apple slices with natural nut butter, baby carrots with hummus, frozen grapes, a handful of mixed nuts or air popped plain popcorn.

8. Eight is for drinking 8 glasses of 8 ounces of water per day. Staying hydrated helps your body function properly and keeps you feeling your best. If your urine is dark yellow, you may not be hydrated enough.

9. Nine is for the number of times you should try a new food or habit before giving up. Building healthy habits takes time and perseverance.

10. Ten is for setting a goal of 10,000 steps a day to stay active during the holidays.  Keep moving over the festive season to help burn energy and keep many body systems, especially your heart, in tip-top condition.

11. Eleven is for the number of kind, uplifting and encouraging things to say to yourself each day. Good health starts with a positive mindset and building yourself up for success.

12. Twelve is for 12 different vegetables to include in your diet. The more variety, the better!   Broccoli or broccolini, bok choy, pak choy, choy sum; baby spinach, kale, cucumber, tomato, mushrooms, carrots, pumpkin, onions, green beans, snow peas or sugar snap peas, and any leafy green will have benefits. Of course, there are plenty more than just these 12, so don’t let this list limit you!

Finally, remember that good hygiene and handwashing can protect your health, allowing you to fully enjoy the festive season fully. 

Here’s to a merry and healthy holiday season!

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Serves 10

Ingredients

1 cup Greek fat-free plain yogurt

1 cup water

3 eggs

3/4 cup pumpkin puree

2 tablespoons canola oil

2 teaspoons vanilla extract

2 cups whole-wheat flour

1/3 cup brown sugar

2 tablespoons sucralose

2 tablespoons baking powder

1/2 teaspoon cinnamon

1/2 teaspoon salt

Directions

In a medium bowl, combine the yogurt, water, eggs, pumpkin, oil and vanilla. In another medium bowl, combine the flour, brown sugar, sucralose, baking powder, cinnamon and salt. Slowly add the wet ingredients to the dry ingredients and whisk until well-incorporated.

Heat a nonstick sauté pan over medium heat and lightly coat the pan with cooking spray. Pour 1/4 cup of the batter into the pan. Cook the pancake for approximately 2 minutes or until the top surface is bubbly and the edges are slightly brown. Flip the pancake using a spatula and cook for another 2 to 3 minutes. Repeat this process until all of the pancake batter is used.

Nutritional information

Per serving size 8 ounces: 167 calories; 5g total fat; 1g saturated fat; 0g transfat; 2g monounsaturated fat; 56mg cholesterol; 432mg sodium; 27g total carbohydrate; 4g dietary fiber; 7g total sugars; 6g protein.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Serves 12

Ingredients

2 teaspoons olive oil

2 cups chopped onion

1 cup chopped green bell pepper

1 cup chopped red bell pepper

6 cloves minced garlic

4 cups water

1½ cups dry bulgur wheat

1 can (15 ounces) kidney beans, drained

1 can (15 ounces) black beans, drained

1 can (14½ ounces) diced tomatoes

1½ tablespoons chili powder

1 tablespoon dried oregano

1 teaspoon ground cumin

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon kosher salt

½ teaspoon cayenne pepper

Directions

In a medium soup pot, heat oil on medium-high heat. Add the onion, bell peppers and garlic. Sauté for about 5 minutes, stirring frequently. Add the water, bulgur, kidney beans, black beans, tomatoes, chili powder, oregano, cumin, garlic powder, onion powder, salt and cayenne pepper. Bring to a boil, stirring frequently. Boil for about 10 minutes. Reduce heat and simmer, uncovered, for about 10 minutes until the mixture thickens slightly as the water is absorbed into the bulgur.

Nutritional Information

Per 1½ cups: 158 calories; 2 g total fat; 0 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 0 mg cholesterol; 492 mg sodium; 30 g total carbohydrate; 9 g dietary fiber; 3 g total sugars; 7 g protein.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

This is a great recipe for children to prepare. It is fuel up with protein-rich tuna and colorful vegetables tucked into a pita pocket.

Servings: 6

Serving Size: 1 filled pocket

Ingredients

2 5-oz cans of low-sodium tuna

packed in water, drained

1 15-oz can no-salt-add

black beans, rinsed and drained

¾ cup corn

1 green bell pepper, diced

1 medium carrot, diced

1 small red onion, diced (optional)

2 tablespoons lime juice

1 tablespoon vegetable oil

¼ teaspoon salt

4 teaspoons chili powder

2 teaspoons garlic powder

3 6-inch whole-wheat pitas, cut in half

Directions

In a bowl, combine tuna with beans, corn, bell pepper, carrot, and onion.

Add in lime juice, vegetable oil, salt, and spices and mix thoroughly to combine.

Place 1 cup of the tuna mixture in each pita half.

Serve immediately.

Options

Dice 1 avocado and add to sandwich for a delicious spin.

Want a creamier filling? Before stuffing the pockets, add 1 tablespoon of fatfree sour cream to each pocket.

Instead of black beans, use chickpeas (garbanzo beans) or pinto beans.

Instead of pita pockets, use whole-wheat tortillas or lettuce leaves for a quick and easy wrap!

Nutritional Information

Calories: 215; Total Fat: 4g; Saturated Fat: 0g; Sodium: 392mg; Potassium: 454mg; Total Carbohydrate: 32g; Dietary Fiber: 6g; Sugars: 3g; Protein: 17g; Vitamin A: 2364 IU; Vitamin C: 21mg; Vitamin D: 0 IU; Calcium: 40mg; Iron: 3mg

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

This chicken salad takes only 15 minutes to prepare and is served in cute lettuce cups to make summer fruits and vegetables fun to eat.

Serving Size: 2 cups

Servings: 6

Ingredients

1 10-oz can all white meat chicken

½ cup strawberries, diced

½ cup fresh spinach, chopped

¼ cup green onions, thinly sliced

¼ cup fat-free sour cream

4 teaspoons yellow mustard

2 teaspoons dry oregano leaves OR dry dill weed

¼ teaspoon ground black pepper

12 small Romaine lettuce leaves or

Bibb lettuce leaves

Directions

• Drain canned chicken.

• In a medium bowl, combine chicken, strawberries, spinach, and green onions.

• In a small bowl, mix together the sour cream, yellow mustard, oregano or dill, and black pepper.

• Gently fold the dressing into the chicken mixture.

• Measure ¼ cup of chicken salad into each lettuce leaf.

Options

Consider adding blueberries, diced peaches, or halved grapes for a fruitier chicken salad.

Instead of serving in lettuce cups, serve over 1½ cups of leafy greens like torn or chopped Romaine lettuce and/or spinach to make it a salad.

Nutritional Information

Calories: 58; Total Fat: 2g; Saturated Fat: 0g; Sodium: 121mg; Potassium: 145 mg; Total Carb: 4g; Dietary Fiber: 1 g; Sugars: 1g; Protein: 7g; Vitamin A: 1368 IU; Vitamin C: 10mg; Vitamin D: 0 IU; Calcium: 35mg; Iron: 1 mg

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Cooking is a lifelong skill!

As a parent, you try your best to plan the summer for your kids: activities with friends, summer camps, family vacation, and spending time with grandparents. You also worry about keeping your children in productive yet fun activities.  One thing you can teach your children this summer is basic cooking skills. Cooking is a life skill that will boost their self-confidence, encourage better health, show them how to save time and money and enhance family relationships. Even though cooking skills is not a priority, it remains constant no matter how quick technology progresses.

As children become more independent, they can prepare simple meals such as scrambled eggs, salads and pasta for themselves. By age 12 or 14, they can even surprise you with dinner when you get home from work or you don’t feel like cooking. When they reach college age, these cooking skills will be extremely useful.  Not only will they be able to save money by cooking their own meals, but they also will avoid the weight gain many students experience from relying on fast foods and highly processed carbohydrates. 

Here are some tips to encourage your child’s enthusiasm for cooking:

1. Learn together the basics of nutrition and label-reading. For younger children, focusing on MyPlate food groups is a great place to start. Older children and teens can learn about individual nutrients on the Nutrition Facts label and how to decipher food label claims. Visit this FDA web page for support https://www.fda.gov/food/nutrition-facts-label/read-label-youth-outreach-materials

2. Plan with your children summer meals according to your calorie allowance visiting https://www.myplate.gov/myplate-plan. This MyPlate Plan calculator uses different formulas based on the user’s age, and additional adjustment factors may be applied based on other user-entered information.

3. Find together easy, quick and healthy recipes as well as outdoor and indoor activities visiting Summer FOOD Summer MOVES website https://www.fns.usda.gov/tn/summer-food-summer-moves. The booklet and additional handouts focus on using music, games, art, and movement to motivate kids and families to choose more fruits and vegetables, choose water instead of sugary drinks, get enough physical activity every day, and to limit screen time.

4. Make together a list of ingredients for the recipes and visit the grocery store or farmers’ market and let your children select fruits and vegetables that are familiar and unfamiliar. 

5. Once in the kitchen, use children as your sous chef. As they start to become comfortable in the kitchen, assign them smaller tasks such as washing vegetables, cutting softer foods like mushrooms and zucchini, grating cheese, zesting a lemon or boiling pasta. You can also start by letting them cook foods they like. 

6. Help children complete tasks, and encourage them to practice new skills on their own.

7. Teach hygiene by going into detail about cleaning cutting boards and areas used for preparing different foods.

8. Teach temperature and time. Cooking and baking can help children understand the importance of timing and temperature.

9. Teach following directions. Learning to navigate the kitchen can build confidence and help children become masters of the kitchen.

   Ines Beltran

   Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Spring is here! And that means it’s time to cleanse! Green leafy vegetables are sprouting up everywhere. I love to forage in the wild: dandelion, chickweed, plantain leaf, and more. Join a local Foraging Group on Facebook to learn more!

The Directions below references healing reiki hands. For those who don’t know, healing reiki hands are used to harness and deliver energy and improve the flow and balance of the recipient’s energy to support healing, according to the Cleveland Clinic.

At home in your kitchen, a great way to get your leafy greens in, is a beautiful, marinated Kale Salad.  This recipe is one my claims to fame, appearing in a front-page article in the Atlanta Journal- Constitution over a decade ago!  It is one of the easiest, simplest recipes to make, while still being hearty + filling. I like to wrap this in a raw nori sheet or in a brown rice paper wrap + take it on the go!

Ingredients

1 bunch Kale, chopped into bite-size pieces

1/2 Avocado, cut into “chunks”

1 T fresh-squeezed lemon juice

1 T olive oil

1/2 tsp sea salt

1 clove garlic, minced/ pressed

Directions

Break/ chop kale lovingly into bite-size bits.

Massage ingredients with hands in a big bowl until wilted + marinated. (Personally, I like to wait + massage everything except avocado, then add that last, to maintain “chunk” texture. ;))

Remember your healing reiki hands.

Options

Add dried or fresh herbs and spices, onion, tomato, or sundried tomato, cabbage, carrots, celery, cucumber, sprouts, dandelion greens, etc.

In collaboration with Debra Mazer, Celebrity Plant-Based Personal Chef, and Winner of

The Best of Raw Awards for her Hot Love Chocolate Truffles.  She is the author of

“Retreat Recipes for Yoga Lovers.” Stay in touch: www.DebraMazer.com

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Whole grains aren’t just for warm, savory dishes! Chewy barley lends tasty texture, fiber, vitamins and minerals to this refreshing salad. Use summer’s fresh berry crop or frozen berries all year round.

Serving Size: ½ cup

Servings: 10

Ingredients

2 cups cooked and cooled barley

1 tablespoon olive oil

Juice and zest of 1 lime

5 ounces (4 cups) fresh baby spinach

¼ cup red onion, finely chopped

2 tablespoons fresh basil, chopped

1 avocado, diced

2 cups fresh or defrosted berries (strawberries, raspberries, blueberries or blackberries)

Optional: Salt and pepper, to taste

Directions

• In a large bowl, gently mix together cooked barley, olive oil, lime juice and zest, spinach, red onion, fresh basil, salt and pepper.

• Gently fold in avocado and berries.

• Serve salad immediately or chill and serve within 2 hours.

Nutritional Information

Calories: 106; Total fat: 5g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 14mg; Carbohydrates: 16g; Fiber: 4g; Sugars: 4g; Protein: 2g; Potassium: 243mg; Phosphorus: 40mg

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Avocados are high in monounsaturated fat and a good source of lutein, an antioxidant that may protect vision. This recipe is low-sodium, heart-healthy, healthy-carb, and gluten-free.

Serving Size: 4

Ingredients

1/2 cup fat-free sour cream (you can also use plain low-fat Greek yogurt)

2 teaspoons chopped onion

1/8 teaspoon hot sauce

1 ripe avocado, peeled, pitted and mashed (about 1/2 cup)

Directions

In a small bowl, combine sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with baked tortilla chips or sliced vegetables.

Nutritional Information

Calories – 85; Total carbohydrates – 8; Dietary fiber – 2.5 g; Sodium – 57 mg; Saturated Fat – 1g; Total fat – 5g; Trans fat – 0 g; Cholesterol – 3 mg; Protein – 2 g; Monounsaturated fat – 3 g;  Added Sugar – 0 g

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Ahh, the Green Smoothie is a favorite, must-have, irreplaceable, and undeniable, non-negotiable morning ritual of mine. As many magic tricks as we can do with the mind, if the body is not functioning optimally, we are just not going to feel our best and be happy. Reversely, or conversely, when we feel physically awesome, our minds are that much more likely to cooperate with our morning ritual techniques. We might even find ourselves feeling naturally more happy and grateful for everything…full of ideas for our business and for our life.

So, the idea here is that we should all be getting our fruits + vegetables each day. Who can argue with that?  For optimal health and peace of mind, why not load up first thing in the morning?  In the Green Smoothie, we blend up fruits with green leafy vegetables, add some green powder,  half an avocado, and BAM! We are drinking something sweet, which tastes like fruit, and we’ve just gotten a bunch of servings of fruits + vegetables to power-start our day.

Often, people feel drawn to coffee in the morning because we are eating heavy foods that make us tired, like bagels, bacon, eggs, and pancakes. But, what if we were able to drink something that power-charged us with energy? This is what the green smoothie does. This doesn’t mean you can’t eat other breakfast foods. Just drink this first. You will feel much better. I promise! Here are a few simple recipes for my favorite Green Smoothies I make at home all the time. ENJOY!

Simple Green Smoothie

• 2 medium size apples, cut

• 1-2 handfuls organic spinach or other greens

• ½ avocado

• 5 cups filtered/ spring water

• 1 T green powder (I like Healthforce Nutritionals, Garden of Life, + Billy’s Infinity Greens, but there are many great brands)

• Add 1 T raw local honey if you want to add more sweetness

Blend everything together in the Vitamix, Ninja or other blender.

Enjoy and be healthy!

Whimsical Morning Smoothie

• 1 fuji apple

•  8 local strawberries , plus 2 extra for decoration

•  2 huge leaves curly kale (or 4 if regular size)

•  ½ large avocado (or 1 whole small)

•  8 spirulina tabs

•  1 tablespoon local raw honey

•  pinch dulse flakes

•  sprinkle local bee pollen

•  sprinkle cacao nibs

•  sprinkle goji berries

•  filtered/spring water to desired consistency (Up to the 6 cup mark (on Vitamix), once all ingredients are in!

Blend and Enjoy!

In collaboration with Debra Mazer, Celebrity Plant-Based Personal Chef, and Winner of The Best of Raw Awards for her Hot Love Chocolate Truffles. She is the author of “Retreat Recipes for Yoga Lovers. Stay in touch: www.DebraMazer.com

Pozole is a delicious side dish that can be served with several toppings. It can be eaten by itself, or it can be served with shredded cabbage, sliced radish, or chopped onions.

Serving Size: 1 1/4 cups

Servings: 6

Ingredients:

1 onion, chopped

3 large carrots, chopped

3 celery stalks, chopped

1/2 tablespoon garlic, finely chopped

2 tablespoons vegetable oil

2 1/2 cups hominy (2 – 15 ounce cans)

1 can chicken (about 12 ounces)

4 cups water

1 teaspoon cayenne or jalapeño chilies, seeds removed and finely chopped (optional)

1/2 teaspoon chili powder (optional)

1/2 teaspoon oregano (optional)

1/2 teaspoon salt

1/4 teaspoon pepper

Directions:

In a medium-sized pot, brown onion, carrots, celery, and garlic in vegetable oil over medium heat for 10 minutes.

Add hominy, chicken, and water. If using cayenne pepper, jalapeño chilies, chili powder, or oregano, add that, too. Mix well.

Bring pot to a boil. Lower heat and cook for about 10 minutes.

Add salt and pepper. Serve hot.

Nutrition:

Calories: 224; Total Fat: 9g; Saturated Fat: 1g; Polyunsaturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 38mg; Sodium: 440mg; Total Carbohydrates: 22g; Dietary Fiber: 5g; Sugars: 3g; Protein: 15g

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Enjoy these potato cakes with fat-free sour cream or fat-free yogurt and chives.

Serving Size: 1 3″ pancake

Servings: 7

Ingredients:

2 cups potatoes (cold, mashed, made from instant potato flakes)

1/2 cup flour (all-purpose, unsifted)

2 tablespoons onion (finely chopped)

2 tablespoons vegetable oil

Directions:

Wash hands with soap and water.

Put mashed potatoes into a bowl.

Add flour and onion. Mix well.

Pat potato mixture on a lightly floured board until 1/2 inch thick.

Cut with a 3-inch round cutter.

Place on a baking sheet, cover and refrigerate until just before cooking.

Heat oil in a frying pan or griddle.

Fry cakes over medium heat, turning to brown on both sides. Serve immediately and ENJOY!

Nutrition:

Calories: 114; Total Fat: 5g; Saturated Fat: 1g; Poly- unsaturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 104mg; Total Carbohydrates: 16g; Dietary Fiber: 1g; Sugars: 1g; Protein: 2g

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Yield: 1.5 cups

Ingredients:

• 1 Hass avocado

• ⅓ cup extra-virgin olive oil, plus more if needed

• ¼ cup grated Parmesan cheese

• 2 tablespoons red wine vinegar

• 1 tablespoon fresh lemon juice

• 1 or 2 garlic cloves, peeled

• ¾ teaspoon Worcestershire sauce

• ¼ teaspoon coarse salt

• ¼ teaspoon freshly ground black pepper

Directions:

• Cut the avocado in half lengthwise. Remove the pit from the avocado and discard.

• Remove the avocado from the skin and place the avocado flesh in a food processor.

• Add the olive oil, Parmesan, vinegar, lemon juice, garlic cloves, Worcestershire, salt, and pepper.

• Pulse for 1 to 2 minutes, until smooth and creamy. Adjust the salt and pepper if needed.

• (You can thin the dressing, if you need to, with more olive oil). Use immediately or refrigerate for up to 3 days.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Serves 2

Ingredients

• ½ medium avocado

• Juice of ½ lime

• 1-2 teaspoons coarse brown mustard

• ½ teaspoon garlic powder

• 1 dash Salt and pepper to taste

• 1 cup cooked chicken breast chopped

• ½ cup chopped dill pickle cubes or halved grapes (you can also substitute any vegetables of choice such as chopped radishes, carrots, or purple cabbage)

Directions

• In a small bowl, mash the avocado with the lime juice and mix in the brown mustard, garlic powder, and salt and pepper.

• Mix in the chopped chicken breast and pickles (or grapes or chopped veggies). Serve on your favorite bread, crackers, or vegetables.

Nutrition

Each serving contains: Calories 207, Fat 10 g, Fiber 3 g, Cholesterol 59 mg, Sodium 111 mg, Carbohydrates 6 g, Protein 23 g.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Avocado is an incredibly nutritious food with a high content of healthy fats and nutrients. Avocados are beneficial to your health because they boost your good HDL cholesterol. The fruit offers approximately 20 vitamins, minerals, and antioxidants, including vitamins K, C, E, B, potassium, and lutein. Added to a salad or a slice of whole-grain toast, or made it into a guacamole dip, avocados offer a delicious way to invigorate your health.

Avocados are best when the skin is almost black, and the avocado feels soft. Cut the avocado in half. Remove the large pit in the middle. Use a large spoon and scoop the green flesh out of each half. Chop into bite-sized pieces.

If you decide to only use half of your avocado, you need to prevent oxygen from getting to the flesh, since oxygen will cause any cut flesh to turn brown. One option is to use a little acid. Just sprinkle a bit of lemon juice over the cut areas of the avocado. You don’t need a lot… a spritz or two will do it. Then wrap tightly with plastic wrap and store in the fridge. The avocado should stay green for a day or two.

Another option is to leave the seed in. Just wrap tightly with plastic wrap. (It is also said that if you add the seed to your guacamole, it will make it last longer as well, that seems to work too).  Avocado can be added as a substitute for some of less healthy blending agents, such as mayonnaise. 

Check out some of our recipes and give the avocado a try.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Serves: 6

Serving Size: 1 cup

Ingredients:

• 3 9-ounce packages frozen artichoke hearts, thawed

• 1/4 cup canola or corn oil

• 3 tablespoons fresh lemon juice

• 1 1/2 teaspoons dried Italian seasoning, crumbled

• 1 teaspoon Dijon mustard (lowest sodium available)

• 1/8 teaspoon pepper (freshly ground preferred)

• 1 1/2 cups finely sliced basil leaves

• 1 medium red bell pepper, seeds and ribs discarded, chopped

• 1 medium tomato, chopped

• 1/4 cup sliced red onion

• 2 tablespoons chopped black olives, drained

Directions:

• In a medium stockpot, bring 3 cups water to a boil over high heat. Put the artichokes in the water. Reduce the heat to medium high and simmer, covered, for 5 minutes, or until the artichokes are cooked through. Transfer to a colander. Run under cold water to cool. Drain thoroughly.

• In a large serving bowl, using a fork, whisk together the oil, lemon juice, Italian seasoning, mustard, and pepper.

• Add the artichokes to the dressing, stirring to coat.

• Stir in the remaining ingredients to combine. Serve immediately or cover and refrigerate for 2 hours to serve chilled.

Cooking Tip: No time to thaw the artichoke hearts? No worries. Just simmer them for about 5 more minutes.

Keep it Healthy: Use frozen artichoke hearts rather than the marinated jarred varieties to cut down on the sodium.

Tip: Turn this salad into a dip by finely chopping the artichokes, bell pepper, tomato, red onion, and olives. Serve with baby carrots, celery sticks, cucumber spears, or pita chips.

Nutrition: Calories: 164 | Carbohydrates: 16g | Protein: 4g | Fat: 10g | Saturated Fat: 0.5g | Sodium: 109mg | Fiber: 10g

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Now you can have all the richness of Alfredo sauce with only a fraction of the usual sodium, saturated fat, and calories. The addition of lemon gives this dish a fresh twist.

Serves: 8

Ingredients:

• 16 oz. dried, whole-grain fettuccine

• 1/4 cup fat-free milk and 1 1/4 cups fat-free milk, divided use

• 2 Tbsp. all-purpose flour

• 1/4 cup grated or shredded Parmesan cheese AND another,

• 1 1/2 Tbsp. grated or shredded Parmesan cheese, divided use

• 2 tsp. fresh lemon juice

• 1/8 tsp. pepper (white preferred)

• 2 Tbsp. finely snipped, fresh parsley

• 1/4 tsp. salt

• 1 medium cut lemon (cut into 4 wedges, optional)

Directions:

• Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Cover to keep warm.

• Meanwhile, in a small bowl, whisk together 1/4 cup milk and the flour until smooth. Heat a medium saucepan over medium heat. Pour the mixture into the saucepan.

• Whisk in the remaining 1 1/4 cups milk. Bring to a boil. Cook for 15 minutes, or until thickened, stirring constantly with a flat spatula to keep the sauce from sticking to the bottom of the pan.

• Stir in 1/4 cup Parmesan and the lemon juice and pepper.

• Transfer the pasta to a platter. Pour the sauce over the pasta. Sprinkle with the parsley, salt, and remaining 1 1/2 tablespoons Parmesan. Garnish with the lemon wedges.

Nutrition: Calories: 235 | Carbohydrates: 41g | Protein: 11g | Fat: 2g | Saturated Fat: 1g | Sodium: 155mg | Fiber: 7g | Cholesterol: 3mg

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office

Coconut oil is oil that is extracted from coconuts and is about 90% saturated fat. Saturated fat is solid at room temperature and is what makes butter solid. It can also be seen in the marbling of meat. Just like olive and canola oil, butter, and lard, coconut oil is a type of fat. Usually liquid fats are called oils, like olive, canola, and vegetable oil. Coconut oil is different from other oils though, in that it is solid at room temperature and liquid when heated.

Why do we care?

Eating too much saturated fat can raise LDL (“Lousy”) and lower HDL (“Healthy”) cholesterol, increasing your chances of getting heart disease. About 58% of the saturated fats in coconut oil are medium chain triglycerides (MCTs). Some research says this type of saturated fat may affect the body in different ways. Some studies have shown that people have lost weight with 100% MCT oil, along with dieting. However, the MCTs in this oil make up only about 15% of the MCTs in coconut oil. So, coconut oil is not proven to help with weight loss.

How much more saturated fat is in coconut oil vs other solid fats?  

Coconut oil is like fats that come from animal products: 

• Coconut oil – around 90% saturated fat

• Butter – over 50% saturated fat

• Pork fat – around 50% saturated fat

• Beef fat – around 40% saturated fat

It is recommended that less than 10% of calories come from saturated fat, and based on a 2,000 calorie diet, that’s 200 calories, which is about 22 g of saturated fat per day. So, eating just 2 tablespoons of coconut oil would already meet the maximum amount of saturated fat intake for one day.

Types of Coconut Oil

There are many different descriptions of coconut oil, including organic, expeller-pressed, refined, virgin, and the other terms. These terms refer to how the coconut oil was treated or processed. No matter what name or description is given to the coconut oil, nutritionally they are all the same. 

Bottom Line

Coconut oil has no beneficial effects on body weight or cholesterol. In fact, the American Heart Association says that in seven research trials, coconut oil raised LDL cholesterol and had no favorable effects.

Trying coconut oil for other uses

It is okay to try a little coconut oil, but don’t overdo it. If you add coconut oil to your diet, be sure to cut out other fats. If you choose not to eat it, coconut oil can be used as a hair conditioner and skin lotion.

Health and wellness claims about coconut oil abound, but you must be wary because often the science does not back them up.  Now you know.

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office