Eating in Season Part 2: Healthy Harvest Recipes

By admin on November 18, 2011

Healthy eating seems easier during certain times of the year than others. As we highlighted in our Eating in Season blog, people often forget about the healthy fruits and vegetables the fall and winter months offer. However, this time of year brings the added struggle of trying to eat right during the holidays when there are so many treats in which you can indulge. Since Dr. Whiteman likes to focus on health and wellness at Southern Plastic Surgery, he encourages patients to eat well and lead a healthy lifestyle all year long by sharing healthy tips and nutritious recipes on his blog.

Concord Grapes

Concord grapes are a go-to for jellies, wines, and fruit drinks. However, they are delicious and good for you, too. Often called “slip skins” because the skins slide off with a pinch, these grapes are at their prime during the month of October and make a healthy snack at home or on the go.

Pomegranates

High in vitamin C, pomegranates have gained more attention over the past few years because of their health benefits. The seeds of these fruits are good sources of vitamin B, fiber, and potassium, and can be eaten alone, sprinkled in Greek yogurt, or over a salad.

Apples

Apples are the quintessential autumn fruit. Whether it’s an apple bake, apple pie, pork with apples, or just a crisp variety right off the tree, apples are a healthy fall fruit that most everyone can enjoy. Low in calories, apples also contain a good amount of dietary fiber, vitamins C and B, and potassium. Try this Apple Pear Oatmeal Crisp for a fall dessert or a sweet breakfast treat.

Apple Pear Oatmeal Crisp – Makes 8 servings

Filling
• 2 apples,sliced
• 3 firm pears, sliced
• 2 tablespoons sweetener of your choice (honey, maple syrup, or agave nectar are good alternative)
• 1 ½ teaspoons ground cinnamon
• 1 teaspoon ground nutmeg
• 1 to 2 tablespoons lemon juice
• 2/3 cup water

Topping
• 1 cup oats
• 1/3 cup whole wheat flour
• 3/4 cup sugar or sweetener of your choice (honey, maple syrup, or agave nectar are good alternative)
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 6 tablespoons of Earth Balance, melted

1. Preheat oven to 375°F.
2. Remove the cores and slice the unpeeled fruit. Place slices in the bottom of a greased nine-inch dish. Drizzle with lemon juice.
3. Sprinkle two tablespoons of sweetener, ground cinnamon, ground nutmeg, and water on the fruit.
4. In a separate bowl, combine the dry ingredients. Add melted Earth Balance and mix until crumbly.
5. Spread the crumb mixture evenly on top of the fruit.
6. Bake for 50 to 60 minutes, so the top is lightly brown and the fruit is bubbly.
7. Serve warm or cold with vanilla ice cream, vanilla yogurt, or enjoy by itself.
Per serving: 330 cal.; 5.3g fat; 0mg cholesterol; 51.7g carbs; 4.2g protein, 4.5g fiber, 165mg sodium

Pear

Pears are a true fall and winter vegetable. While great raw, they can also make great cooked meals as well. Try poaching your pears, mixing them into a risotto, or serving them over pork chops. Like all the fruits and vegetables on this list, pears are high in dietary fiber and a good source of vitamin C, though most of the nutrients are contained within the skin of the fruit! The pear and apple crisp recipe above is a great way to use pears this season!

Sweet potatoes

Normally reserved for Thanksgiving, sweet potatoes are an excellent fall and winter food staple. They can make delicious sweet dishes but function well in savory recipes, too. They are considered a “super food” because they’re high in vitamins A and E, are fat free, and function as a complex carbohydrate so it digests more slowly. While we all love sweet potato pie, try this savory recipe for spicy sweet potato baked fries.

• 6 sweet potatoes, cut into French fries
• 2 tablespoons canola oil
• 3 tablespoons taco seasoning mix
• 1/4 teaspoon cayenne pepper

1. Preheat the oven to 425 degrees F (220 degrees C).
2. In a plastic bag, combine the sweet potatoes, canola oil, taco seasoning, and cayenne pepper. Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on two large baking sheets.
3. Bake for 30 minutes, or until crispy and brown on one side. Turn the fries over using a spatula, and cook for another 30 minutes, or until they are all crispy on the outside and tender inside. Thinner fries may not take as long.

Health and wellness is a major factor in optimizing and maintaining your plastic surgery results. Dr. David Whiteman and the Southern Plastic Surgery team work with their Duluth plastic surgery patients and other health industry professionals to aid individuals in making lifestyle modifications that will improve both appearance and wellbeing. Schedule a consultation to learn more about how Dr. Whiteman can help you achieve your aesthetic goals.

Posted in Health and Wellness, Healthy Recipes, Uncategorized |

Eating In Season – Recipes for Fall and Winter Fruits and Veggies

By admin on October 14, 2011

While food is often the highlight of spring and summer months, many people get into a rut when it comes to healthy fall foods. We often stick to what we know and are used to making. However, there are plenty of delicious fruits and vegetables that are at their peak during the cooler months of the year. Check out the nutritional benefits of these fall and winter fruits and veggies, and some of our recipe suggestions for how to use them.  As a plastic surgeon, Dr. Whiteman knows the important role health and wellness plays in healing from plastic surgery. Stay tuned throughout the coming months as we post more recipes and food facts to keep you healthy and nourished all season long.

Eggplant

Did you know eggplant is a berry? It peaks near the end of summer and beginning of fall. It is high in dietary fiber, potassium, and phytonutrients like flavonoids which can help fight free radicals and protect the body’s cells. Did you know eggplants contain trace amount of nicotine? Don’t worry, though, you’d have to consume 20 pounds of eggplant to get the amount of nicotine in one cigarette.

Winter Squash

Late summer and early fall is the best time to harvest winter squash like acorn squash. Full of dietary fiber, vitamins A and C, and iron, varieties of winter squash are not only reminders of the fall season, they’re pretty healthy too. It’s most commonly baked, but can also be sautéed, steamed, and even microwaved. Try this mashed potato substitute:

Mashed Maple Squash – Makes 2 servings

• 1 acorn squash, (1 1/4 pounds), halved and seeded
• 2 tablespoons pure maple syrup
• 1 teaspoon butter
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon salt

1. Preheat oven to 400°F. Coat a 9-by-13-inch baking pan with cooking spray.
2. Place squash halves cut-side down in the prepared pan. Bake until soft, about 50 minutes. Let cool for 10 minutes.
3. Scrape the soft squash flesh into a medium bowl. Stir in syrup, butter, cinnamon and salt with a fork, mashing the squash until somewhat smooth.

Per serving: 156 calories; 2 g fat; 5 mg cholesterol; 36 g carbs; 2 g protein; 3 g fiber; 299 mg sodium; 790 mg potassium.

Health and wellness is a priority and a crucial factor in maintaining plastic surgery results, which is why Southern Plastic Surgery focuses on patient wellbeing and overall health. To keep up with our health and wellness updates, connect with us on Facebook and Twitter or sign up for our monthly newsletter! Happy autumn eating!

Posted in Health and Wellness, Healthy Recipes, In the News |

Indulge in a Festive, Healthy Holiday Breakfast Recipe

By admin on December 16, 2010

During the rest of the year it’s nearly impossible to get the whole family together for breakfast; but during the holidays, big, unhealthy breakfasts become a tradition.  With a focus on health and wellness, this season, Southern Plastic Surgery suggests that you give your family the festive breakfast they want with fewer calories and less fat.  Dr. Whiteman believes plastic surgery patients should start with a healthy lifestyle to optimize their plastic surgery results.  Try this low fat French toast recipe topped with a Winter Fruit Sizzle that was submitted by one of Dr. Whiteman’s Facebook fans and adapted from www.foodfit.com.

Winter Fruit Sizzle

Servings:  4

Ingredients needed:

• 1/2 cup cranberry juice
• 1 cup dried cranberries
• 1 cup dried apricots,chopped
• Dash of cinnamon
• 1/2 cup maple syrup
• 1/2 cup pecans

Directions:

• In a small skillet, heat the cranberry juice, cranberries, apricots and cinnamon and simmer until the fruit is plump and the liquid has been absorbed, about 10 minutes.
• Add the pecans and maple syrup. Bring to a boil and take off the heat.

Nutritional Info:

Serving Size: about 1/2 cup
Number of Servings: 4
Calories 440, Carbohydrate 87 g, Fat 10 g, Fiber 6 g, Protein 3 g, Saturated Fat 1 g, Sodium 3 mg

Lower-Fat French Toast

Servings: 4

• 1/4 cup egg substitute
• 1 1/2 cups skim milk
• 1/4 cup sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 2 teaspoons vanilla extract
• peanut oil, as needed
• 8 slices whole wheat bread, slightly stale

Directions:

• Whisk together the egg substitute, milk, sugar, cinnamon, nutmeg and vanilla until thoroughly mixed. (This can be done ahead and refrigerated overnight).
• Heat a well-greased griddle or large frying pan with peanut oil until hot but not smoking.
• Soak the bread slices in the egg mixture until moistened. Place the soaked slices on the griddle. Discard any excess egg mixture.
• When the bottoms are golden brown, flip with a spatula and brown the other side. Keep them in a warm oven until ready to serve.

Nutritional Info:

Serving Size: 2 slices French toast
Number of Servings: 4
Calories 259, Carbohydrate 41 g, Fat 7 g, Fiber 4 g, Protein 9 g, Saturated Fat 1 g, Sodium 355 mg

Visit our website to learn more about plastic surgery, and continue reading our blog for more on health and wellness. If you have a favorite healthy recipe, share it with Dr. Whiteman on Facebook.

Posted in Health and Wellness, Healthy Recipes, In the News |

Healthy and Savory Oven Roasted Winter Vegetables

By admin on November 16, 2010

Check out this healthy, anti-oxidant rich recipe submitted by Southern Plastic Surgery patient and Life After the Fight member JoAnn Stegagno.  JoAnn is a personal chef who specializes in preparing anti-cancer and healing recipes through her company Dinner’s Ready!

For exercise advice for the beginner or the advanced athlete, visit personal trainer Daryl Madison’s website at chairacise.com.

Oven Roasted Winter Vegetables

Servings: 8
1- 1/4 pound(s) rutabaga
1 pound(s) carrot
1 pound(s) onion
1 pound(s) yam, fresh
15 large garlic cloves, whole
7 sage leaves. fresh, whole
4 rosemary sprigs, fresh
4 tablespoon(s) olive oil

Directions:

• Place a large roasting pan in oven and preheat oven to 425 degrees.

• Peel rutabagas, carrots, onions, and yams.

• Cut vegetables into large pieces (make yam pieces larger than the other vegetables so they will cook faster.)

• Place vegetables in a large bowl with whole, un-peeled garlic cloves and fresh herbs. Mix well.

• Separate out the herbed yams and drizzle with 1 tbsp olive oil.   Toss yams in the olive oil to coat and set aside.

• Drizzle remaining 2 tbsp olive oil over the herbed rutabagas, onions, and carrots. Toss to coat well.

• Remove heated roasting pan from oven. Add 1 tbsp olive oil to the pan and place herbed rutabagas, onions, carrots, and unpeeled garlic onto the pan (keep yams separate).

• Season mixture with salt and pepper.

• Roast vegetables for about 20 minutes.

• Remove pan from oven and add herbed yams.

• Return pan to oven and roast vegetables until tender when pierced with fork (about 30 to 40 minutes) stirring occasionally with a spatula.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, Healthy Recipes | 2 Comments

Turkey Meatballs in Pitas

By admin on September 10, 2010

Another one of our wonderful Facebook fans shared this delicious “healthy recipe!”

Things needed:

• 1 medium tomato, chopped
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 12 ounces ground turkey
• 3 tablespoons chopped fresh cilantro
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 teaspoons vegetable oil
• 2 (6-inch) whole-wheat pitas, cut in half
• 4 Romaine lettuce leaves
• 1/4 cup plain low-fat yogurt

Preparation

Combine 1 cup tomato and 1/4 teaspoon each cumin, salt, and black pepper; set aside. Combine turkey, 3 tablespoons cilantro, and 1/4 teaspoon each cumin, salt, and black pepper. Shape into 12 (1 1/2-inch) meatballs. Heat vegetable oil in a large nonstick skillet over medium-high heat. Brown meatballs. Divide among pita halves, and top each with 1 lettuce leaf, 1/4 cup tomato mixture, and 1 tablespoon yogurt.

Nutritional Info

• CALORIES 264
• FAT 11g (sat 3g, mono 4g, poly 4g)
• PROTEIN 20g
• CARBOHYDRATE 21g
• FIBER 3g
• CHOLESTEROL 74mg
• IRON 3mg
• SODIUM 435mg
• CALCIUM 64mg

As seen on Health.com

Posted in Health and Wellness, Healthy Recipes |

Grilled Chicken with White Barbecue Sauce

By admin on September 10, 2010

Another one of our wonderful Facebook fans shared this delicious “healthy recipe!”

Things needed:

• Chicken: 8 (8-ounce) bone-in chicken breast halves
• 1 teaspoon salt
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon chipotle chile powder
• Cooking spray 

Sauce:

• 1/2 cup light mayonnaise
• 1/3 cup white vinegar
• 1 tablespoon coarsely ground black pepper
• 1/2 teaspoon ground red pepper
• 1 1/2 teaspoons fresh lemon juice
• Dash of salt

Preparation

Preheat grill to medium-hot using both burners.

To prepare chicken, loosen skin from breasts by inserting fingers, gently pushing between skin and meat. Combine salt and next 4 ingredients (salt through chile powder); rub under loosened skin.

Turn left burner off (leave right burner on). Coat grill rack with cooking spray. Place chicken on grill rack over right burner; grill 5 minutes on each side or until browned. Move chicken to grill rack over left burner. Cover and cook 35 minutes or until done, turning once. Remove chicken from grill; discard skin.

To prepare sauce, combine mayonnaise and remaining ingredients, stirring with a whisk.  Serve with chicken.

Nutritional Info

• CALORIES 252 (25% from fat)
• FAT 6.9g (sat 1.3g, mono 1.4g, poly 3.4g)
• PROTEIN 34.4g
• CARBOHYDRATE 10.9g
• FIBER 0.6g
• CHOLESTEROL 91mg
• IRON 1.5mg
• SODIUM 536mg
• CALCIUM 26mg

(As seen on Health.com)

Posted in Health and Wellness, Healthy Recipes |

Weight Watchers 2 Point Gumbo

By admin on August 20, 2010

Things You Will Need:

• 1lb boneless, skinless chicken breasts(cubed)
• 8 cups water
• 1 large yellow onion, diced
• 1 large green bell pepper, diced
• 8 celery stalks, diced
• 1 bunch scallions, diced
• 2 tbsp minced garlic
• ¼ cup flour
• 4 cups cooked brown rice
• 1 tbsp oil
• ½ tbsp oregano
• ½ tbsp thyme
• 2 bay leaves
• 1 tbsp salt

Instructions:

Boil chicken in water until done.  Set meat & broth aside.  Toast flour in a large dry skillet, stirring constantly, until deep brown(about the color of a penny).  Heat oil in a 4-qt. saucepan & sauté vegetables & garlic until soft.  Add toasted flour & mix well.  Add broth slowly, mixing well.  Add cubed chicken & spices.  Cover & simmer on low for 45 minutes, stirring occasionally.  Add rice & simmer another 30 minutes. 

Makes 8 servings (about 1 ½ cup per serving).

Weight Watchers Points: 2 per serving

You may also add 1 can diced tomatoes & 1/4tsp red pepper flakes for extra flavor.

May substitute white rice for brown rice, if desired.

Posted in Health and Wellness, Healthy Recipes |

Weight Watchers 1 Point Hearty Chili

By admin on August 20, 2010

Things You Will Need:

• 10 oz. extra-lean ground turkey
• 1 medium onion, chopped
• 2 (28oz.) cans diced tomatoes
• 2 ea. Zucchini & yellow squash, diced
• 1 (15oz.) can black beans, rinsed & drained
• 2 (15oz.) cans fat free reduced sodium beef broth
• 4 celery stalks, diced
• 2 green bell peppers, diced
• 1 (1.25oz.) pkg. dry chili or taco seasoning

Instructions:

Brown turkey & onions. Add remaining ingredients & bring to simmer until veggies are tender(about 20 minutes).

Makes 20 servings, Weight Watchers Points: 1 per serving

Posted in Health and Wellness, Healthy Recipes |

Chicken Tortilla Soup

By admin on August 19, 2010

Things You Need:

• 1 Cup onion, chopped
• 2 Cloves garlic, chopped
• 3 green onions, chopped
• 2(12oz) cans diced tomatoes
• 4 cups low fat chicken broth
• 1/3 cups salsa
• ½ red pepper, chopped
• ½ green pepper, chopped
• 3-4 celery stalks, chopped
• 1/3 cup fresh cilantro
• ½ tsp cumin
• ½tsp chili powder
• fat free sour cream
• flour(to thicken)

Instructions:

Simmer onions, garlic, & green onions in pan until tender. Combine all ingredients in pot & simmer until all veggies are tender.

Makes 9 servings

Weight Watcher Points: 0 per serving

Special notes: If you add chicken, divide the points by 9 servings.

Posted in Health and Wellness, Healthy Recipes |

Cowboy Caviar

By admin on August 18, 2010

Another one of our wonderful Facebook fans shared this delicious “healthy recipe” that will make a perfect hors d’oeuvres (served with tortilla chips), topping on salad, tacos, etc.

Things Needed:

• 2 table spoons red wine vinegar
• 1 ½ to 2 teaspoons of hot red pepper sauce
• 1 ½ teaspoons extra virgin olive oil
• 1 clove garlic, minced
• 1/8 teaspoon of ground pepper
• 1 firm avocado cubed
• 1 (15 oz) can black eyed peas or black beans rinsed/drained
• 1 can corn (rinsed/drained)
• 2/3 cup thinly sliced green onion
• 2/3 cup chopped cilantro
• ½ lb roma tomatoes, chopped. 

In large bowl, combine vinegar, hot sauce, oil, garlic & pepper.  Stir to mix well.  Add avocado.  Rinse and drain peas/beans & corn.  Stir into mixture along with green onion, cilantro & tomatoes.  Mix well.   Salt & pepper to taste.

Posted in Health and Wellness, Healthy Recipes |