by Guest | Apr 3, 2020 | Eat Well, Recipes
Recipe and photo source: foodhero.org
Number of servings: 7
Time for preparation (including preparation and cooking): 25 minutes
Ingredients:
2 very ripe bananas
1 cup quick oats
1⁄2 teaspoon cinnamon
1⁄2 teaspoon vanilla
1⁄2 cup raisins
Directions:
-Preheat oven to 350 degrees.
-In a medium bowl, mash bananas with a fork until mostly smooth.
-Add oats, cinnamon, vanilla and raisins. Mix well.
-Drop spoonfuls of dough onto lightly sprayed or oiled baking sheet. Flatten with the back of a spoon or bottom of a drinking glass.
-Bake 10 to 15 minutes. Remove from oven and let cool before serving.
Notes:
-Texture will be best when freshly made.
-Try dried cranberries or chopped nuts instead of raisins.
by Guest | Mar 12, 2020 | Eat Well
By: Dr. Eli Andersen, Doctor of Naturopathic Medicine at Rinehart Clinic
When I introduce the idea of fasting with the goal of wellness in mind, some people may be confused. Isn’t a balanced nutritional diet important? Absolutely. And so is balance in all your body’s systems.
Fasting is one approach, among many, to find that balance.
My practice is based on the core principle of Naturopathic Medicine: Vis Medicatrix Naturae, The Healing Power of Nature, meaning that the human body has a natural ability to heal itself. Fasting is very much in line with this as it can help the body find balance and supports healing.
First, a little bit about what a fast is. Merriam-Webster defines fasting as “abstaining from food;” in other words, choosing to not eat food. My definition of fasting is “the opposite of being in a fed state (unfed state).” The science of how fasting works is complex and would take up more room than we can fit in this article, but the bottom line? After a period of time in an unfed state, the body switches from its normal energy source (glucose) and begins to use stored fats as energy since there is limited glucose available in the body from lack of eating; this process is called ketosis. Along with burning fats, in the unfed state, the body is also able to identify cells that are no longer working in the right way and returns itself to a healthier state through a process called “autophagy.” Autophagy starts after 13-18 hours of fasting. At the 24-hour fasting point, autophagy increases significantly.
Fasting has been used throughout human history in times of illness in order to support healing; it also happens universally in the animal kingdom. Scientific research on the benefits of fasting is still in the early stages, but we know from early studies (and from human and natural history) that fasting may be a way to eliminate waste, support the body in its own self-repair, and improve the function of immune cells. All of which could positively impact your health as you age!
Two common types of fast:
-A Short Fast (also known as Intermittent Fast) means eating no food for a block of 12 or more hours in a 24-hour period. A typical short fast might last 16-20 hours with a time blocks (i.e. 4-8 hours) for eating each day. Short fasts can be helpful for weight loss, improved lean muscle mass, improved mental sharpness, improved healing, reducing inflammation in the body, and decreasing sugar and insulin in the blood.
-A Prolonged Fast, best performed with guidance from one’s healthcare provider, can range from 24 hours to several days (or more) and generally leads to more noticeable benefits as you increase the length of the fast. Prolonged fasts may be helpful for chronic diseases, including high blood pressure, type 2 diabetes, insulin resistance, high cholesterol, autoimmune diseases, arthritis, skin conditions like eczema or psoriasis, gastro-intestinal conditions, mental health conditions, and cancer.
One of my patients, who happens to be a Registered Nurse, has been fasting twice a month for the last several months as part of her focus on a healthier lifestyle. After we initially discussed it, she researched more on her own. “After learning more about fasting, the idea just made sense to me, knowing what I know about the body’s ability to heal itself,” she said. “I look at it as a way to let my body rest and my cells rejuvenate. Plus, I have more energy!” Her most recent labs also show improvements in triglyceride and cholesterol levels.
If you would like to learn more about fasting, I will hold a workshop again this fall as part of Rinehart Clinic’s Community Wellness programming. (Dates for the Workshop on Fasting have not been set, but if you are interested in attending, sign up for Rinehart Clinic’s eNewsletter at www.rinehartclinic.org/news or follow us on Facebook for details as they become available.)
As with all health-related routines, if you plan to conduct a fast, you will want to check with your primary care provider first to make sure it fits your particular health care needs.
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Mar 6, 2020 | Eat Well, Recipes
By: Laura Swanson
~in creation of this article, Laura produced a video to capture this unique feature – watch here!~
Tuesdays at the North County Food Bank in Wheeler are busy – starting early to be ready to serve the folks that will begin arriving before noon. There is an efficient orderly process as the customers check in, take their number and wait patiently for their turn to receive boxes loaded with a variety of food for meals to feed their household for the coming week. Some also visit the pet food bank supplied by Animal Haven by the Sea, and then there are community members bringing in donations for the clothing bank located down the hall.
Local restaurant owner and chef Jake Burden from Offshore Grill in Rockaway Beach joined Tillamook County Wellness to showcase the amazing efforts of our local food banks to feed our community, and to provide ideas for creative meals. “Cooking is becoming a lost art,” commented Jake. “And we know that many of the people in our community that are homeless or housing challenged, may not even have means, appliances, pots and pans to cook a meal.”
Think “Iron Chef” mystery box meets food bank ingredients, and you’d have the challenge that Jake took on last week. North County Food Bank Board President Tom Ayres walked Jake through the process. “Our customers come in and we do an intake interview to determine household size, food needs, etc.,” explained Tom. “We treat everyone with respect and dignity. We want people to know that there is no shame in accessing these resources. We know there are more people out there that could use the food assistance. This is a big step to reach out for help.”
As Tom reviewed the list of available foods, Jake confirmed if the items were something he wanted and was given choices and options based upon the size of his household.
“I was really surprised by the variety, and even in mid-winter, the Food Bank had root vegetables and fresh fruit,” said Jake.
Kicking into chef-mode, Jake was planning the various meals that he could prepare with the foods available. Jake is a father of four and understands first-hand the challenges that many families have when trying to feed a family. “I know how much folks struggle in our communities, some people working a couple jobs, and then you have to come home, cook something everyone will eat, and have it ready in 30 minutes or less, yeah, right,” he chuckled. “Then you might be cooking on a single hot plate, or you’re living in your car. How are you going to cook something, let alone a healthy meal? This is eye-opening.”
The shopping list is completed and the “packing team” takes over – each volunteer has an area assignment, and then volunteer Sue Wilson calls out, “Who’s being Imie?” An honor granted to another volunteer, in memory of long-time Food Bank volunteer and board member Imie Camelli, who passed away last year. Her job was to call out the items on the list for the packers, so that the other team members can quickly and accurately pack several boxes with a variety of foods.
There are staples – flour, eggs, milk, oatmeal, cereal, canned goods, boxed foods, meats, canned and fresh fruits and vegetables, spaghetti and ramen noodles, tuna and a special treat for North County Food Bank locally-sourced canned salmon from the Smiley Brothers Salmon project. As Jake reviews the variety, he can see how families could just open and eat many of these foods, but there are some creative, easy ways to take these simple, everyday ingredients and “kick it up a notch.”
With the ramen noodles, the canned vegetables and the Smiley Brothers canned salmon, we head to Rockaway Beach and Jake’s kitchen at Offshore Grill – and the remainder of the food was returned to the Food Bank shelves to go to a those who need it.
Salmon & Veggie Ramen Noodles
Ramen style noodles are a staple in most households and by adding canned vegetables, a few fresh veggies (onion and carrots) and the canned salmon – ta-da! An Asian-inspired, one-pan meal for a family of four in less than 20 minutes.
Ingredients
– 2-3 carrots – shredded
-1 medium onion – minced
-2 – 3 cans of vegetables; drained and rinsed
-1 – 8 oz. can of salmon; drained
-3 packages of ramen style noodles
Directions:
-In large saucepan, cook ramen noodles according to package directions
-do not add seasoning packet*
-Add carrot and onion, stir. Cook additional 10 minutes.
-Add canned vegetables and salmon, stir. Heat another 5 minutes.
-Serve!
Really, that’s it.
Additional Notes:
Try substituting canned salmon with canned tuna.
-Consider using more than 1 can of canned salmon or tuna, as for four people, one 8 oz can is only 2 oz of salmon per serving.
-See Myplate for more information on recommended serving sizes.
-For added protein consider whisking up 1-2 eggs and adding those to the hot soup near the end of the cooking.
*If wanting to add more flavor, try adding 1 or 2 of the seasoning packets from the ramen noodles as directed on the package.
As Jake wrapped up the cooking, he mentioned a Cooking Matters session he did several years ago with OSU Extension. “We need to teach people how to cook again,” he said. “I really enjoyed those classes and sharing my love for cooking with the community. Our society needs to get back into the kitchen. There is nothing more satisfying than providing nutritious food to your family and friends. It’s one of the most basic nurturing things we can do, but we’ve lost touch with that.”
Offshore Grill is located at 122 N. Hwy. 101 in Rockaway Beach, seasonal menu that features fresh local ingredients.
North County Food Bank is at 278 Rowe St. in Wheeler and is open on Tuesdays from noon to 3 pm.
For more local health and wellness information follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Feb 27, 2020 | Eat Well
By: Meghan Pientka, OSU Dietetic Intern, Oregon Dairy and Nutrition Council
Among the most lasting and powerful traditions in family life is one that seems to have more impact than almost any other – the family meal.
Family meals bring about family unity. Eating and talking together can help prevent behavior problems at home and school, can help reduce risk-taking behaviors like drinking and smoking, and may even help improve grades! When we eat together, we eat healthier foods and that leads to many other benefits, including making it easier for everyone to achieve a healthy weight.
Knowing how beneficial family meals are, the secret to making them a tradition for your family isn’t really a secret at all. Start with these three simple habits.
Habit #1: Making Meals Happen
Look for ways to add more family meals into each week. If evenings are too busy, breakfast or lunch on the weekends might work. Just keep trying to find the time and be a little flexible. Before you know it, family meals may even become a daily routine!
Try these ideas to help make mealtime happen:
Keep it simple—collect go-to recipes that can help shorten meal prep time. www.foodhero.org is a great source of recipes, tips and ideas for meals.
Choose ingredients that multitask—foods you can use for more than one meal can save time and avoid food waste. It takes the same amount of time to cook 2 cups of rice as it does to cook 4 cups! Save the extra for another meal in the same week.
Just say no to take out—A recent study shows teens are two times more likely to become overweight or obese by eating just one weekly takeout or fast food meal. Use meal solutions like rotisserie chicken or pre-cut vegetables to get dinner on the table quickly without compromising nutrition.
Habit #2: Getting Kids Involved
This one is fun for everyone and it can happen anywhere — your kitchen, the grocery store or a backyard/community garden. Every activity can be a nutrition lesson. Kids can learn to sort foods into food groups. They can choose new foods they want to try from all colors of the rainbow. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.
Get kids involved in the whole mealtime—recruiting the kids to set the table, pour drinks, chop veggies, or stir the pot doesn’t just save time, it’s fun and it shows kids the value of cooking and eating together as a family. Everyone can help with the dishes, too!
Habit #3: Making meals easy and healthy
Planning meals ahead of time and making a list saves time and helps you pack meals with nutrient-rich food. So before you head to the store, think about these healthy ways to shop:
Fill your cart with foods from each of the five food groups: grains, fruits, veggies, dairy and protein.
Choose high-fiber foods like whole-grain breads and cereals, veggies, fruits, dry beans, nuts and seeds.
Save money and cut down on sugar intake by drinking water instead of buying juice or soda.
Make sure low-fat milk is in the fridge and on the table at mealtime.
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Feb 21, 2020 | Eat Well, Recipes
By Gregory Lum, Dietetic Intern, Oregon State University
Let’s do a little thought experiment. Take a deep breath, and think about “healthy food.” What comes to mind? Any particular foods or styles of cooking?
I’ll bet Southern soul food wasn’t the first thing you thought of. After all, most people would think of foods like fried chicken or catfish, cornbread, and banana pudding. While folks on the street wouldn’t hesitate to say that all sounds delicious, few would call any of it “healthy.” It probably isn’t the best idea to eat fried chicken and banana pudding all day, every day anyway, but you can rest assured that soul food has its place at the table!
When I first asked you to think about “healthy food” you probably imagined a lot of fruits and vegetables. That’s a good start, but really, choosing from all food groups provides our bodies with the variety of nutrients needed to work properly. And yes, some foods are packed with more nutrients than others, but any food can fit when we seek balance in what we eat. Besides, we also eat for pleasure, whether that’s from tantalizing flavors or from memories stirred up by our individual comfort foods. Eating gives our bodies what they need and helps us practice good old-fashioned self-care, which are both important in pursuing wellness.
Now, let’s talk grits – Creamy Southern Garlic Cheese Grits in particular.
This recipe uses garlic, our seasonal ingredient of the month. Did you know many varieties of garlic grow well right here in Oregon? Chefs and home cooks use it worldwide because it adds flavor and depth to all manner of dishes. Garlic, although it tends to come in small doses, can benefit our health. It’s a source of the mineral manganese, which contributes to bone health, and different vitamins that help keep our bodies in tip-top shape.
So how can this recipe fit into your Year of Wellness? While it does contain saturated fat and sodium, which can be nutrients of concern for some, it also has great things going for it like protein, calcium, phosphorus, vitamin A, and vitamin B12. To incorporate these grits into a healthy meal, be aware of portion sizes. Practice moderation with this rich, delicious side dish. Take time to savor each bite!
Balance out your meal by enjoying these grits with a lean protein like grilled or oven-roasted Cajun chicken breast or catfish fillet. Toss a fresh, crisp salad or cook a batch of collard greens in low-sodium broth, and you’re set to gather family and friends around the table for dinner. Allow these grits or your favorite comfort foods to warm your soul as you share with your loved ones.
Creamy Southern Garlic Cheese Grits
Recipe Source: Susie Studer, Southern Roots Restaurant, Tillamook, OR
Number of servings: 6
Ingredients:
-4 cups water
-2 tablespoons unsalted butter
-6 small cloves garlic, minced well, or to taste
-½ cup heavy cream, or substitute milk for a lighter dish
-½ teaspoon salt
-1 cup uncooked quick grits, see notes below
-2 cups shredded mild cheddar cheese
-Salt and pepper, to taste
-Hot sauce, optional
Directions:
-Boil water in medium pot over medium-high heat. Meanwhile, heat small skillet on medium heat.
-Melt butter in skillet, then add minced garlic. Cook just until tender, stirring so the garlic doesn’t burn.
-Remove from heat and set aside.
-Once water boils, turn down to medium heat and stir in cream. Add salt, then slowly add grits while stirring constantly. –When starting to bubble, turn heat down to medium-low and simmer.
-Continue to cook and stir often until mixture is thickened and creamy, about 5 minutes.
-Add garlic and butter along with cheese. Continue to cook just until cheese melts.
-Taste and adjust seasoning. Add dashes of hot sauce if desired.
Notes:
Choosing grits: Regular or old-fashioned grits will take 10-15 minutes to boil. Instant grits are not recommended. Stone-ground grits may be available, and should be stored in the freezer to maintain freshness. Check package instructions for cooking time.
Cooking: For creamy grits, slowly pour the grits into the boiling water and cream mixture while stirring. Continue to stir the entire time they are cooking, until creamy and thickened. If the grits thicken too much, add a little more cream and beat to loosen.
Leftovers: Refrigerate, then cut into wedges before dipping in flour and pan-frying in a skillet. Serve as a side or use to make shrimp and grits.
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Feb 14, 2020 | Eat Well, Recipes
Variety of Healthy Options, Daily Specials Featuring Fresh, Local Ingredients
By: Laura Swanson
A favorite local lunch spot for decades has been Blue Heron Cheese & Wine Company’s deli and especially for their various made-fresh-daily salads, soups and specials. Through the years, numerous chefs have provided recipes and guidance, Jim Fletcher took over the apron in the kitchen about 18 months ago. A Brooklyn native, Jim found his place in the kitchen at an early age with a love for baking beginning at age 5. He’s worked “both sides of the house” – as a waiter and chef in kitchens from the Biltmore Estate and five-star dining establishments in North Carolina to Florida, and finally finding a fit here on the West Coast at Blue Heron.
“Healthy eating is all about balance – eat the veggies, so you can eat some cake, too,” explains Jim. Over his 40+ years in food service, he’s “done it all”, describing his style as a “mish-mash, all-over” from Italian to Mexican, Thai, even sushi, to classic fine dining. “The style here at Blue Heron is all about fun and really good food,” said Jim. “Local, organic, seasonal, that’s how I cook. There are simple ways to ‘lighten up” recipes, for example, try a vegetable spinach soup with reduced sodium broth, and just enough olive oil or butter for a little flavor. There are many variations on Blue Heron salads, based on seasonality of ingredients and dietary options that can be utilized in your home kitchen.
The spinach vegetable soup is packed with nutrition; and the quinoa pilaf salad can be made with or without chicken, dried cranberries and with a vinaigrette.
Then let them eat cake, said Jim, as he continues to indulge his first love of baking with his wholesale bakery, Sweeet Tooth. Yes, that’s an extra “e” because it’s extra Sweeet, and as Jim explains,
“The three E’s in Sweeet describe my cooking/baking philosophy — Elevated Ingredients, Elegant Design, and Exceptional Quality”
You’ll find Jim’s creations regularly at Blue Heron from banana bread, cakes, cheesecake, brownies and more. You can enjoy treats like these as part of your overall eating well plan, as long as you remember the balance – calories count and food groups matter. Plan for those occasional sweets by:
-Eating a balanced diet (Myplate is an excellent resource!)
-Choosing lower calorie options
-Eating smaller portion sizes
Blue Heron’s SUPERFOODS Salad w/Raspberry Vinaigrette
One of the Tillamook County Wellness Blue Heron favorites is the “Superfoods” salad – it’s a power-packed “meal” in a salad, and Jim has shared the recipe with us! And it’s easy, flexible, and the best part is – you use ALL parts of vegetables as it incorporates shredded broccoli or cauliflower stalks.
Makes 6-8 servings
SUPERFOODS Salad
Select 3 vegetables from the list – 1 cup of each, shredded:
-broccoli, cabbage, kale, Brussels sprouts, cauliflower
Jim’s tip – Use what’s on sale, and seasonal. Use the broccoli or cauliflower florets in one recipe, then use the stems in Superfoods Salad. Reduce food waste by using all of the vegetable!
-Add ½ cup of nuts – sunflower seeds and/or almonds (or nut of choice)
-Select one or two fresh or dried fruits, 1 cup each
– blueberries, strawberries (when in season), dried cranberries, etc. – or again, what’s fresh, or on sale.
Lightly toss together all ingredients
Serve with raspberry vinaigrette (or dressing of choice.)
NOTE: You can mix the berries and nuts in separately and use any of the leftover veggie mix as the vegetable base in a soup, another great tip from Jim to reduce food waste and creatively use your vegetables.
Raspberry Vinaigrette
– 1 1/2 cups raspberries, fresh or frozen
– 1/4 cup red wine vinegar
-1 tsp red onion (optional)
-1 tsp Dijon mustard
-1/2 cup olive oil
-Salt, pepper, and honey to taste
Blend the first 4 ingredients with a stick blender or in a food processor, then while running slowly pour in the olive oil. Use salt, pepper, and honey to taste.
There are already-made options, such as Newman’s Own and Annies both make great Raspberry vinaigrettes as well, and using other dressings are just as acceptable.
This is a great salad to have mixed up in the fridge as an easy side dish to add veggies to your meal! Don’t forget to check out https://www.choosemyplate.gov; this is a great resource to help you get the recommended amounts of each food group so that you can continue or start to eat well!
Watch for “Wellness-Approved” menu items at restaurants throughout Tillamook County as our community is “Making Healthy Happen.”
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
