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Proud of Taking Care of Your Health

Health Care Tips

Do you try and get some exercise in most days of the week? Do you try and eat healthy foods most of the time? If so, you are among a minority of Americans who make a concerted effort to take care of their greatest asset—their health! This month of July we celebrate Independence Day and take great pride in our country. Why not also take this time to embrace the pride you have in yourself for having the inner strength and resolve to take care of YOU?

Tips for Family Health

Here are 4 healthy picnic ideas:

  1. Grill vegetables. The fact is that eating more vegetables is the key to preventing chronic disease. This is because vegetables house powerful free radical scavenging antioxidants—proven to quell inflammation in the arteries—and heart disease (our nation’s number one cause of death) is now known to be an inflammatory disorder. Why not grill up a Portobello mushroom in place of a burger? Vegetables don’t have to be a bright in color to be nutrient dense. For example, the brown and white Portobello mushroom is an edible fungus filled with beneficial vitamins and minerals such as potassium, copper, selenium, and disease fighting phytochemicals. Portobello mushrooms can be eaten raw or cooked like any kind of mushrooms, but the size of the Portobello mushroom is an easy replacement for a burger or meat on any sandwich.  (See recipe.) Vegetables don’t have to be a bright in color to be nutrient dense. For example, the brown and white Portobello mushroom is an edible fungus filled with beneficial vitamins and minerals such as potassium, copper, selenium, and disease fighting phytochemicals.
  2. Eat fish. No doubt about it, people who eat more fish and less meat live longer lives. Why not substitute a delicious tuna steak for the sirloin on the grill?
  3. Skip the mayonnaise laden sides. Substituting simple side dishes made with extra virgin olive oil such as roasted red potatoes, dark green leafy salads seasoned with EVOO and fresh lemon juice, or even baked beans for the cole slaw and potato salad dishes often drowning in mayonnaise (a saturated fat and cholesterol landmine)?
  4. Drink unsweetened iced green tea. Nothing could be more refreshing on a hot July day than an iced glass of unsweetened green tea—flavored with fresh lemon juice, mint and just a touch of your sweetener of choice. Choosing this drink will help you cut back on “liquid calories,” those drinks with outrageous amounts of added sugar that quickly add the pounds. Plus, you get all the plant goodness and antioxidant power found in the green tea, herbs and citrus.

“Our bodies are our gardens – our wills are our gardeners.”  ~William Shakespeare

Grilled Portobello Mushroom Burgers

Grilled Portobello Mushroom Burgers

Pesto is the ketchup on a Portobello burger. Make a simple pesto with heart healthy walnuts, instead of expensive pine nuts, and fresh basil leaves, olive oil, and garlic to spread on your burger!

Ingredients:

Yield: 4 servings (1 serving =1 Portobello mushroom cap with 1 Tablespoon of pesto)

  • 4 Portobello mushrooms, stem and gills removed
  • 4 whole wheat burger buns
  • 2 red bell peppers, cut in half
  • 1 Tablespoon of olive oil
  • 2 cups of fresh arugula

Mushroom Marinade (Homemade Italian Dressing)

  • 1/4 cup olive oil
  • 2 Tablespoons of white vinegar
  • 1 Tablespoon of a salt substitute with herbs and spices

Heart Healthy Pesto:

  • 2 oz fresh basil leaves (about 1 cup)
  • 1 cup walnut halves
  • ½ cup olive oil
  • 3 large garlic cloves

Directions:

Pre-heat grill to 350 ° F. Whisk together the mushroom marinade ingredients. Brush marinade onto to both sides of the mushroom caps. Let marinade sit for 10 minutes. Grill mushrooms for 3 minutes on both sides. Sauté red bell pepper halves with olive oil until peppers are soft and browned on both sides. Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency.

Time to build your burger. On one half a bun, place the grilled Portobello mushroom cap, sautéed red bell pepper, and ½ cup arugula. On the other half of the bun, spread 1 Tablespoons of pesto and place the bun on top of the other bun to complete your burger!

Nutrition Facts Per Serving: Calories: 297 kcal, Fat: 15 g, Cholesterol: 0 mg, Carbohydrates: 34 g, Dietary Fiber: 7g, Protein: 10g, Sodium: 203 mg

Heart Healthy Eating: 5 Myths Demystified

Heart Healthy Food

The old saying “you are what you eat” couldn’t be more true, particularly when it comes to heart health. It is truly unfortunate that so many Americans fail to make the connection between what is on their dinner plate and keeping their ticker in shape. Here are some of the most common misconceptions:

Myth #1: It’s OK to eat eggs ad libitum because the cholesterol in eggs is good for you.

The powerful egg board had been very successful in perpetuating this myth. The fact is that the cholesterol content in egg yolks is more than the American Heart Association recommended 200 milligrams per day dietary maximum for people with risk factors for cardiovascular disease. Since heart disease is the #1 killer of both men and women in this country, it would behoove you to be judicious with your egg yolk intake (one egg yolk averages a whooping 212 mg of dietary cholesterol).

Myth #2:  Butter is better than margarine.

Both spreads have gotten bad press over the past few decades and rightfully so. Butter contains two “bad” cholesterol, LDL-raising substances: saturated fat and dietary cholesterol rendering butter an artery-clogging food. Margarine, especially hard stick margarine, is notorious for its content of trans fat—the double edged sword when it comes to harming the heart (it raises LDL and lowers HDL, the “good” cholesterol). Your best bet for a healthier spread is to eat the light tub margarine that is trans fat free. Better yet, eat the light margarine with added plant sterols or nix the spreads all together and savor the superbly heart healthy fat: extra virgin olive oil!

Myth #3: I can eat cheesecake and a slab of prime rib as long as I take my statin.

Statins are the miracle drug of the new millenium. That said, many people mistakenly believe that they can eat whatever they want and still prevent heart disease as long as they pop their daily statin med. This myth is most likely perpetuated by the powerful cholesterol-lowering nature of statin drugs. What people need to understand is that a low LDL cholesterol level will not necessarily prevent a heart attack if you have several other risk factors such as a sedentary lifestyle, overweight/obesity, smoking, strong family history, and/or a poor diet. Heart attacks are most effectively prevented in individuals who combine a cocktail of healthy lifestyle factors into their daily routine (addressing ALL those risk factors and not just LDL cholesterol).

Myth #4: I have a strong family history of high cholesterol, it’s in my genes, so there is not much I can do about it.

Lifestyle trumps genes any day of the week. Research has proven that even in those individuals with genetic cholesterol disorders predisposing them to heart disease, controlling the modifiable risk factors (and getting their LDL down) can and will prevent a heart attack.

Myth #5: Eating healthy means eating bland foods. Eating for heart health certainly does NOT mean eating blandly. A Mediterranean diet is full of wonderfully delicious, taste-filled dishes and meals. It is a plant-based diet emphasizing fruits and vegetables, nuts, legumes, olive oil, fish and oh so flavorful herbs and spices. Combine this way of eating with an active lifestyle (and your physician prescribed medication—if need be) and you will be doing what it takes to prevent heart disease and keep your ticker ticking for a long, long time.

To your health,

Dr. Janet

Five Tips for Fending Off Holiday Weight Gain

Heart Healthy Food

Exercise more to offset holiday overeating

Here are given five tips for fending off holiday weight gain:

  1. Get off the “I’m on a diet” mindset. Now is no time to diet—in fact, a wonderful goal for the next six weeks is to simply maintain your current body weight so that the number on the scale reads the same on New Year’s Day as it does on Thanksgiving.

    You can accomplish this by allowing yourself (and planning ahead for) indulging in small amounts of your favorite holiday treats. But be sure to make sensible eating choices the rest of the time.

  2. Exercise more to offset holiday overeating. Don’t let your shopping and party commitments squeeze out your workouts. Now more than ever is when you need to up your physical activity so that you can balance out the extra holiday splurges. Make a contract with an outside person to get an extra weekly workout in to cover your inevitable holiday indulgences.

  3. Follow basic healthy eating guidelines: Eat breakfast, don’t skip meals, drink all your calorie-free liquid, and eat small, frequent, lighter meals at home. Carry healthy snacks like fruits and veggies and light yogurt, and never, ever arrive HUNGRY at an event where holiday treats are being served. These yummy delights are impossible to resist when one is famished.

    Before you go, appease your appetite with some light snacks such as whole-grain crackers and string cheese, veggies and hummus dip, or a glass of tomato juice. And don’t forget to bring your own “lighter” holiday makeover dish to the party.

  4. Use only small plates and load up on salad first if you attend a buffet. Take small tastes of the food and eat only what you love.

  5. Limit alcohol consumption (liquid calories). Alcohol is highly caloric, plus it can sabotage your best laid plans by affecting your judgment. After a few drinks it’s much harder to refrain from eating all those rich gooey desserts. If you do drink, stick with the lighter choices: A 4-ounce wine or champagne weighs in at just 80 calories versus a 5-ounce cocktail, a heavy 300 calories. Try alternating an alcoholic drink with a sparkling water and lime.

Cranberry relish:

Mix cranberries with a small Valencia orange to add sweetness. Cut back on amount of added sugar and add a tablespoon of Grand Marnier. Add chopped walnuts.

Green bean casserole:

Omit cream soup and fried onion rings. For each pound of fresh green beans, combine the following and bake in a covered casserole dish at 350 ºF until bubbly (about 30 minutes): ½ cup fat-free half and half, 1 cup sliced carrots, 2 Tbsp minced dried onions, 2 Tbsp grated parmesan cheese.

Better yet, steam green beans and add sautéed mushrooms, shallots, balsamic vinegar, a touch of sugar and some sliced almonds and bacon bits for super tasty yet LIGHT.

Candied yams:

For each pound of yams, bake use ½ cup OJ plus cinnamon to taste and ¼ cup raisins. Add light margarine, reduced calorie maple syrup and a touch of mini marshmallows and you cut the calories in half.

Or…for the more traditional sweet potato casserole…use the “mini” marshmallows; replace butter with light tub margarine; and the brown sugar with Splenda® brown sugar blend.

Eggnog:

Purchase fat-free eggnog or make your own: 2 peeled ripe bananas, 1 cup fat-free milk or soy milk, ½ tsp ground nutmeg, 1 tsp rum extract. Puree all ingredients in blender until smooth.

Pecan pie:

Add oatmeal to the recipe, use a trans fat-free crust, substitute Splenda® brown sugar blend for brown sugar, substitute light margarine for butter, substitute Egg Beaters® for eggs. Use thawed fat-free whipped topping in place of whipped cream.

Holiday Mindset:

Who says you can’t enjoy the scrumptious holiday goodies and still maintain some waist management? All it takes is some ingenuity in the kitchen and a mindset of a little is good, a lot is not. Try these holiday makeover recipes and you will be taking one small step to a healthier and lighter new year. Don’t forget to get EXERCISE in this coming week to balance out the inevitable extra calorie consumption.

Happy Holidays to All!

Dr Janet

 

 

 

On-the-go Breakfast: Homemade Fruit And Chia Seed Jam!

Nectarine Chia Seed Jam

Make your own jam easily from fresh seasonal produce and omega-3 packed chia seeds

How about starting your day with whole grain toast spread with a super-nutritious homemade jam!

Some mornings, you just want to enjoy the simple things in life… such as warm whole grain toast with a spread of sweet fruit jam.

Toast and jam can be a quick and easy on-the-go breakfast OR even the perfect slow and easy morning combo of your morning cup a Joe and favorite TV show or newspaper.

But did you know that you can easily make your own jam from fresh seasonal produce and omega-3 packed chia seeds? Berries, peaches, and nectarines are sweet and delicious fruits to make into jams, as featured in this week’s recipe, Nectarine Chia Seed Jam.

If you find your toast and jam don’t fill you up in the morning and you are hungry an hour later, add a source of protein to your meal. Examples of protein to eat or drink with toast: 1 oz of raw almonds or walnuts, a spread of nut/seed butter with your jam (peanut butter, almond butter, sunflower seed butter), egg whites (fried egg white, egg white omelet/scramble), non-fat Greek yogurt, 8 fl oz fruit and vegetable smoothie with a scoop of protein powder, soy milk, or Greek yogurt, or simply a cup of soy milk.

Nectarine Chia Seed Jam Recipe 

A jam with no sugar added and no cooking is needed! Chia seeds absorb the juices from the fruit and create a similar consistency to a jam that has been heated on the stove.

Yield: 8 Servings (1 Tablespoon per serving)

Ingredients

  • 1 medium nectarine, ripe, pitted
  • 1 Tablespoons of chia seeds
  • 1 tsp of cinnamon

Directions

Place all ingredients into a blender or food processor. Blend ingredients together until a smooth consistency. Place jam into a sealable container and refrigerator until ready to serve.  Serve on toast or use as a sweetener for plain Greek yogurt or oatmeal.

Nutrition Information Per Serving:

Calories: 16 kcal, Fat: 1g, Cholesterol: 0 mg, Carbohydrate: 3g, Dietary Fiber: 1 g, Protein: 0g, Sodium: 0 mg.

Check out more heart healthy breakfast recipes 

Heart Healthy Summer Recipe: Nectarine Berry Cobbler

Nectarine Berry Cobbler Recipe (July 28)

Use your fresh berries/nectarines to bake a healthy, quick and easy cobbler with no sugar or butter

Are you crazy for cobblers and crisps?

Take advantage of summer’s bounty of beautiful berries and stone fruits for baking up delicious and light summer treats. Summer fruits make the most mouth-watering desserts, especially berry cobblers and crisps.

Instead of always going for the high calorie/fat/sodium frozen cobbler on a summer’s night, use your fresh berries/nectarines to bake a healthy, quick and easy cobbler with no sugar or butter, as featured in this week’s recipe, Nectarine Berry Cobbler.

Nectarine Berry Cobbler Recipe

Vegan cobbler with no added butter. 

Yield: 6 servings (1/2 cup per serving)

Ingredients:

  • 4 Tablespoons of pure maple syrup
  • 2 nectarines, pitted and chopped
  • 2 cups of mixed berries (pitted cherries, blueberries, blackberries, etc.)
  • ¾ cup rolled oats
  • ½ cup almond meal
  • 2 tsp of ground cinnamon
  • ¼ tsp of salt

Directions:

Pre-heat oven to 375º F. Grease a 9 x9’’ pan with canola oil. In a small bowl, mix the fruit and 2 tablespoons of maple syrup.

Pour the fruit mixture in to the greased pan and spread out to the pan’s edges and corners.

In another small bowl, mix the dry ingredients (oats, almond meal, cinnamon, and salt) and pour over the fruit mixture.

Lastly, drizzle 2 Tablespoons of maple syrup over the oat mixture.

Place the cobbler in the oven and bake for 30-40 minutes until the top is slightly browned.

Let the cobbler sit and cool for 10-15 minutes before serving with a scoop of vanilla yogurt or ice cream. 

Nutrition Information Per Serving:

Calories: 170 kcal, Fat: 6g, Cholesterol: 0 mg, Carbohydrate: 29 g, Dietary Fiber: 5g, Protein: 4g, Sodium: 97 mg

Check out more delicious and heart healthy summer recipes by Dr Janet that help bring blood pressure down and reduce cholesterol.

 

Heart Healthy Light and Creamy Potato Salad

Potato salad is a favorite side dish at summer cookouts.

Create a heart healthy potato salad by using a ripe avocado to make your potato salad creamy instead of mayonnaise and sour cream.

Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.

Low Cholesterol Recipe

Low Cholesterol Food

Native to Central America and Mexico, avocados are also known as “alligator pears” because of their leather-like appearance and the texture of their skin. Mostly grown in tropical and Mediterranean climates, avocados differ in weight depending upon the variety.

Rich in vitamins and essential nutrients, avocados are considered one of the world’s healthiest foods.

Avocados are packed with good fats (monounsaturated fat like the kind found in olive oil) with no cholesterol or sodium.

Make a greener and creamier version of potato salad by trying this week’s featured
recipe, Green Goddess Potato Salad!

Zero Cholesterol Recipe Of Light And Creamy Green Goddess Potato Salad

A super-healthy green potato salad with the combination of avocado, spinach, kale, and scallions!

Yield: 6 servings ( 1
serving = ½ cup)

Ingredients:

Potato Salad
1.5 lbs Yukon gold potatoes
¼ cup of chives or scallions, chopped
3 cups of kale, shredded

Green Goddess Dressing
1 cup of fresh spinach leaves
2 scallions
1 avocado, skinned and pitted
1 garlic clove
2 Tbsp of white wine vinegar
2 Tbsp of lemon juice
1 Tbsp of olive oil
1 Tbsp of fresh tarragon, chopped (or dried tarragon)
½ tsp of black pepper

Directions:

In a large pot, boil the potatoes until a fork pierces the potatoes easily. Drain the pot of potatoes. Let the potatoes cool for about 10 minutes before cutting the potatoes into slices or quarters.

In a large bowl add the potatoes, chives, and kale. In a food processor or blender, add the green goddess dressing ingredients and mix until the dressing is a smooth consistency.

Pour ¾ cup of the dressing onto the potato salad and stir until the dressing evenly covers the entire potato salad. Green Goddess Potato Salad is ready to serve!

Nutrition Information Per Serving:

Green Goddess Potato Salad: ½ cup

Calories: 120 kcal,
Fat: 2 g, Cholesterol: 0 mg,
Carbohydrate: 22g, Dietary Fiber: 5g,
Protein: 4g, Sodium: 24 mg

Green Goddess Dressing: 2 Tablespoons

Calories 24 kcal, Fat: 2g, Cholesterol: 0 mg Carbohydrate: 1g, Dietary Fiber: 1 g, Protein: 0 g, Sodium: 3 mg

 

Take Control of Your Cholesterol and Life with Cholesterol Down App

Ldl Tracker in Cholesterol Down App

This simple and easy-to-use app contains complete information, tips, daily checklists to help bring LDL cholesterol down by as much as 47% in just 4 weeks.

Is your high cholesterol stopping you from leading a healthy, normal lifestyle?

Are you one of those millions of people struggling with high cholesterol?

The solution to lower your cholesterol is right at your fingertips – the Cholesterol Down App!

Based on Dr. Janet Brill’s best-selling book, Cholesterol Down – 10 Simple Steps to Lower Your Cholesterol in 4 Weeks – Without Prescription Drugs, this simple and easy-to-use app contains complete information, tips, daily checklists to help bring LDL cholesterol down by as much as 47% in just 4 weeks.

The Cholesterol Down app is especially useful for those who want to keep the simple cholesterol-lowering tips with them on-the-go. There are many people who want the wisdom of the book on their mobile devices. The Cholesterol Down app makes it much easier for them. They can read the tips and check reminders while out and about, living their healthier lives.

Whether you are in an elevator, commuting to work or waiting for the train, you can check your daily progress on reducing your cholesterol levels anytime, anywhere. At a restaurant, you can easily pull out your daily checklist on your app and quickly see what foods to eat and what to avoid.

The Cholesterol Down app is a handy and portable guide to help keep you on the right track to lower your (LDL) bad cholesterol, keep your heart healthy and help you prevent heart disease—our nation’s leading cause of death in men and women.

The Cholesterol Down app or the book is simple to follow. The app includes:

  • Daily Tracker to check off each step as you go
  • 10 Simple Steps to Lower Cholesterol
  • Custom LDL Goal-setting
  • LDL Tracker
  • Motivating Daily Messages
  • Weekly & Monthly Progress Summaries
  • Coaching Messages
  • Notes Page

Downloading Cholesterol Down app on your smartphones is easy and simple! You can download the app on App Store & Google Play.

Lower Blood Pressure Naturally with Blood Pressure Down App

Find out your BMI and whether your BP is  in normal/risk range.

Find out your BMI and whether your BP is
in normal/risk range.

Now taking control of your high blood pressure is easier than ever before!

The key to lowering your blood pressure naturally is available right at your fingertips. It’s the Blood Pressure Down App. Based on the best-selling book Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks – Without Prescription Drugs, this exciting and easy-to-use app brings you the complete 10-step plan which include daily checklists, food charts, heart healthy recipes and more.

The Blood Pressure Down App makes it simple for readers to follow highly effective Blood Pressure Lowering lifestyle tips and keep track of their blood pressure while on the go. Whether you are commuting to the office, traveling or walking your dog; you can easily stay accountable to your blood pressure lowering lifestyle.

The Blood Pressure Down App is the perfect tool to help you stick with a healthy lifestyle and eat the scientifically proven foods that help bring blood pressure down. With motivating tips popping up periodically, the Blood Pressure Down App is sure to make your change to a heart healthier lifestyle easy and delicious.

Now you can track your progress and check off all 10 steps each day on your device even while on the go!

Track your eating habits with food charts and daily checklists.

Track your eating habits with food charts
and daily checklists.

The Blood Pressure Down App includes:

  • Profile details
  • Daily tracker
  • Summary
  • Heart healthy, low calorie recipes
  • Recipe details
  • History of previous BP readings with date and time.
  • Stats – date-wise analysis and comparisons of your BP and BMI records
  • Blood pressure reading
  • Note pages

Downloading the Blood Pressure Down App on smartphones is easy. You can Download the App on the App Store and Google play.

Let the Blood Pressure Down App help you to make heart healthy foods, stress management and walking your high blood pressure cure!

Read more how to lower your blood pressure

7 Benefits of Heart Healthy Kiwi Fruit
Soy – A Miracle Food that Lowers Blood Pressure
Eat like Popeye! Lower Your Blood Pressure with Spinach

7 Benefits of Heart Healthy Kiwi Fruit

heart healthy food

Savor Heart Healthy Kiwi Fruit

Vibrant green color, unique flavor, and packed with vitamin C; kiwi fruits add a refreshing taste and a whole lot of nutrition to a bowl of salad. Kiwis offer a host of health benefits as well as adding a tropical flair and bright emerald green color to your palate. They are loaded with vitamins and minerals (most notably vitamin C and potassium) that promote health. Here are some of the benefits of nutrient dense kiwi fruit:

Secret to healthy skin
Kiwi fruits are loaded with vitamin C – a vitamin that protects your skin from pollution and prevents wrinkles. Instead of going through expensive beauty treatments, eat a kiwi fruit and help slow down the aging process. Kiwi fruit is your secret to beautiful skin!

Strengthens immunity
The high content of vitamin C in kiwi fruit not only promotes healthy skin but also boosts immunity.

Aids in digestion
Kiwi fruit contains actinidain – an enzyme that helps with meal digestion. Eating this fiber rich fruit prevents constipation and many other intestinal problems. Moreover, the high fiber content of kiwi fruit helps flush out harmful toxins from the intestinal tract.

Lower blood pressure
Kiwi fruit is a rich source of potassium – a mineral that reduces the negative effects of sodium and keeps electrolytes in balance. People whose diet is low in potassium and high in sodium are more prone to developing high blood pressure. Sodium is the culprit that leads to increased BP. Potassium rich Kiwi fruit combats the harmful effects of sodium and helps bring that blood pressure down!

Heart Healthy
Kiwi fruit is a true heart healthy food. The potassium and fiber rich content of kiwi fruits promote cardiovascular health. As mentioned above, the high potassium content of kiwi fruit means reduced sodium in your body and a healthier vascular system. Eating kiwi fruit reduces blood pressure, prevents heart disease and lowers the risk of cardiovascular disease significantly. Moreover kiwi fruit also prevents kidney stones and loss of muscle mass.

Helps in weight loss
Kiwi fruit is high in fiber and vitamins and low in calories. Hence it is a great fruit (and snack) for anyone intent on losing some weight.

Promote eye health
Kiwi fruit contains lutein and zeaxanthin – nutrients that protect the eyes from age related macular degeneration—the leading cause of blindness in the elderly.

There are many ways you can incorporate kiwi fruit in your diet. Make a delicious kiwi smoothie, or add this vibrant green fruit to a bowl of Greek plain yogurt or fruit salad. You can make jam or use kiwi as a dip in (or on) Greek yogurt. The creative options to enjoy this superbly heart healthy fruit are endless.

Quick ‘N Healthy Summer Lunch Idea – Tuna Stuffed Pepper

Low Cholesterol Recipe

Delicious Recipe for Summers – Tuna Stuffed Pepper

Quick healthy lunches are always a great idea to have on hand, especially during those hot summer days when cooking in a hot kitchen just isn’t going to happen. Canned tuna and salmon are both fabulous light lean protein sources to keep in your pantry. Remember to always purchase the tuna and salmon in water, not in oil. Also, instead of adding mayo to make your tuna or salmon salad creamy, cut back on calories by using this delicious swap: add 0% plain Greek yogurt with red wine vinegar, as featured in this week’s recipe, Tuna Stuffed Peppers.

Low Cholesterol Recipe of Tuna Stuffed Pepper:

Stuff a bell pepper with tuna fish for a low carbohydrate bread option and serving of vegetables to add to your daily intake.

Yield- 2 serving  (1 serving = 1 bell pepper with ½ cup of tuna
stuffing)

Ingredients:

  • 2 Bell peppers
  • 1 can of light tuna (or salmon) in water,
  • drained
  • 2 celery stalk, chopped
  • 1/4 red onion, chopped
  • 2 Tbsp of 0% plain greek yogurt
  • 1 Tbsp of red wine vinegar
  • ¼ tsp of cracked black pepper
  • 1 tsp of dried dill (or fresh)

Directions:
Either cut the top off a bell pepper or cut bell pepper in half. In a medium bowl, mix the rest of ingredients to form the tuna salad. Stuff the pepper or pepper halves with the tuna stuffing. Eat cold or heat in the oven for 10-15 minutes on 350 ºF.

Nutrition Information Per Serving:
Calories:136kcal
Fat: 1 g
Cholesterol: 38 mg
Carbohydrate: 11g
Dietary Fiber: 3g
Protein: 19 g
Sodium: 351 mg