October 9, 2009
Fast Food Factoid: People who regularly consume fruits, vegetables, whole grains, and nuts will have better health than those who do not; the data proves it. The Culprit and The Cure - Steven Aldana, PhD
Food For Thought: Fruits and vegetables and whole grains are very important. When all of the science about fruits and vegetables is reviewed, it reveals that Americans who increase their fruit and vegetable consumption from 2 servings per day to 5 or more can cut their risk of many cancers in half.
Source: Stop & Go
Healthy Lunch Recipe: Tuna Salad Sandwich
1 (6-ounce) can solid white tuna, drained well
1 tablespoon minced red bell pepper
1 to 2 tablespoons minced red onion
1/2 clove garlic, minced
1/2 teaspoon capers, drained and minced
1/2 tablespoon minced fresh cilantro leaves or basil leaves
Juice of 1/2 lime
1/8 cup light mayonnaise
1/2 teaspoon balsamic vinegar
1/4 cup diced tomatoes
Salt and pepper to taste
In a medium bowl, break up tuna into flakes. Add red bell pepper, red onion, garlic, capers, and cilantro or basil leaves; mix together. Blend in lime juice, mayonnaise, balsamic vinegar, Tabasco, tomatoes, salt, and pepper. Refrigerate at least 1 hour to let flavors blend. When ready to use, remove from refrigerator. Spread either on bread or stuff in a large tomato.
Makes 2 to 4 servings.
Per Serving - 10 fat grams, 93.3 calories
|
