• Nutrition

  • Good nutrition leads to great rewards.

    Feeling good is the greatest reward anyone can ask for. The food and beverages we put in our bodies are vital to our overall well-being. Choosing the best foods today can help you live the healthy life you want tomorrow.

    It’s very important that you consult your physician before making any dramatic changes to your diet. Listen to your body and understand it takes time to adjust to a new nutritional regime. Set realistic goals and reward yourself for your accomplishments.

    Centura Health has helpful resources to help you plan and manage your nutrition goals: 

  • Healthy Recipes

  • Egg Scramble

    Ingredients:

    • Green onions
    • Spinach
    • Zucchini
    • 2 Tbs Olive Oil
    • 2 Egg beaters

    Method:

    1. Shred zucchini. Chop green onions and spinach.
    2. Saute green onions, spinach and zucchini in olive oil.
    3. Scramble egg beaters.
    4. Combine sauteed vegetables and scrambled eggs.

    This nutrition tip was provided by Andrea, Wellness Center staff at St. Anthony Hospital.

    Gazpacho

    Ingredients:

    • One 28 oz. can Glen Muir Fire Roasted Diced Tomatoes in Juice
    • 1-2 tbsp. chopped fresh parsley
    • 2 tbsp chopped fresh chives
    • 1 clove garlic, minced
    • 1/4 cup red wine vinegar
    • 2 tbsp. freshly squeezed lemon juice
    • 6 or more drops of Tabasco sauce to taste
    • 1 tsp. Worcestershire sauce (omit for vegetarian option)
    • 4 cups Tabasco Brand Bloody Mary Mix
    • 1 red onion, diced & divided
    • 1 cucumber, peeled, seeded, diced & divided
    • 1 sweet red (or green) bell pepper, seeded, diced & divided
    • 2 stalks celery, diced & divided
    • Kosher salt and fresh ground pepper to taste

    Method:

    1. Combine the first group of ingredients and half of the second group. Blend slightly to a rough consistency - do not puree.
    2. Add the vegetables and mix well. Season with salt and pepper to taste.
    3. Gazpacho must be served ice cold. Make it far enough in advance so it has the opportunity to chill overnight and/or refrigerate your room temperature ingredients beforehand. Enjoy.

    This nutrition tip was provided by Chef George at Littleton Adventist Hospital.

    Grilled Black and Bleu Beef Flatiron Steak Salad

    Ingredients:

    Steak & Vegetables

    • Two 5oz. Beef Flatiron Steaks
    • 4 tsp. cracked black pepper
    • 1 tsp. kosher salt
    • 2 heads baby romaine
    • 16 spears white asparagus
    • 1 red bell pepper
    • 2oz. Maytag Bleu Cheese

    Roasted Shallot Vinaigrette

    • 1 medium shallot
    • 3 tbsp. olive oil
    • 1 tbsp. red wine vinegar
    • 1/2 tsp. fresh basil
    • 1/2 tsp. fresh thyme
    • 1/4 tsp. anchovy paste
    • 1/4 tsp. dijon mustard

    Method:

    Vegetables and Steak

    1. Preheat your grill for about 15 minutes.
    2. Clean and wash the romaine, cut into 1/2 inch ribbons, set aside.
    3. Coat each 5oz flatiron seak with the cracked black pepper and kosher salt, press firmly, set aside.
    4. Wash the red bell pepper, halve and seed. Wash the asparagus, trim the stalk end.
    5. Place the asparagus and peppers on the grill to obtain distinct marks and tenderness, remove from the heat and cut the pepper in 1/4 inch julienne.
    6. Once the vegetables have finished, allow the grill to regain its heat. Add the two flatiron steaks, cooking to an internal temperature of 130° and turning three times to give them distinct marks.
    7. Remove the steak from the grill pan and allow to rest.

    Vinaigrette

    1. Preheat a small sauté pan over medium heat.
    2. Peel and dice the shallot into 1/8 inch pieces.
    3. Add the shallot to the hot pan. Make sure to keep it moving while it caramelizes.
    4. Once the shallot has browned, remove from heat. Place in a small mixing bowl and combine with vegetables. Mix well.

    Finishing Touches

    1. Divide the romaine equally between four plates.
    2. Slice the flatiron steak across the grain* and place on top of the greens.
    3. Garnish with grilled peppers and asparagus, drizzle with vinaigrette dressing. Top with Maytag bleu cheese.

    This nutrition tip was provided by Chef George at Littleton Adventist Hospital.

    Water aids in nutrient digestion, absorption and maintenance of body temperature. A simple method of monitoring hydration status is assessing the color of your urine. Straw or lemon colored urine indicates appropriate hydration. Dark amber colored urine, similar to the color of apple juice, indicates dehydration.

    There are many delicious and nutritious ways to stay hydrated. Hydrate with water-rich foods such as crisp lettuce, watermelon, grapefruit, broccoli, low fat milk and yogurt. Also, try homemade infused water for a flavorful, hydrating beverage.


    Pineapple Mint Infused Water

    Ingredients:

    • 32 ounces Water
    • 2 Fresh Pineapple Spears
    • 1 Sprig of Mint (6-8 Fresh Leaves)

    Method:

    1. Fill a 32 oz. Ball jar with two pineapple spears + one sprig (six to eight leaves) of mint.
    2. Infuse in refrigerator overnight, strain prior to serving.

    Watermelon Cilantro Infused Water

    Ingredients:

    • 32 ounces Water
    • 4 Cubes Fresh Watermelon
    • 5-6 Fresh Cilantro Leaves

    Method:

    1. Fill a 32 oz. Ball jar with four cubes of fresh watermelon + five to six cilantro leaves.
    2. Infuse in refrigerator two to four hours.

    This nutrition tip is provided by Lisa Heneghen, RD, CSO, CNSC, a dietitian at Porter Adventist Hospital.

    Pumpkins not only taste great, they’re also loaded with Vitamins A, C and E, antioxidants that help protect against aging and disease. Pumpkins are also an overlooked source of fiber, containing three grams per one-cup serving. At 49 calories per cup (with no butter or sugar), pumpkins are a great low calorie option to incorporate into your diet. Lastly, one cup of pumpkin has more potassium than a medium sized banana.

    Canned pumpkin offers the same health benefits as fresh pumpkin and is a little more convenient. It contributes both color and moistness to these fruit-filled muffins.


    Pumpkin Cranberry Muffins

    Ingredients:

    • 1 1/2 cups all-purpose flour
    • 1 cup granulated sugar
    • 1/4 cup light brown sugar
    • 1 tsp baking soda
    • 1/2 tsp baking powder
    • 1 cup canned pumpkin
    • 1 large egg
    • 2/3 cup dried cranberries
    • 1/2 cup low-fat buttermilk
    • 2 Tbsp. canola oil
    • 1/2 tsp ground cinnamon
    • 3/4 tsp ground ginger
    • 1/4 tsp salt
    • 1/8 tsp ground cloves

    Method:

    1. Preheat oven to 375°. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, ginger, baking powder, cinnamon, salt and cloves. Stir well with a spoon.
    2. Combine granulated sugar, pumpkin, buttermilk, brown sugar, oil, and egg in a large bowl; beat with a mixer at medium speed until well blended (about three minutes).
    3. Add flour mixture to sugar mixture; beat at low speed just until combined. Fold in cranberries.
    4. Place 12 paper muffin cup liners in muffin cups; coat liners with cooking spray. Spoon batter into prepared cups. Bake at 375° for 25 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack. Enjoy.

    This nutrition tip was provided by Melanie Gonzales, MS, RD, clinical nutrition manager at St. Anthony Hospital.

    Quinoa Pizza Bites

    Ingredients:

    • 2 cups cooked quinoa
    • 2 eggs
    • 1 cup chopped onion (can cook beforehand)
    • 1 cup shredded mozzarella cheese (recommends Daiya)
    • 2 cloves minced garlic
    • 1/2 cup fresh basil, chopped 
    • Chopped Applegate Farms Organic pepperoni, peppers, pineapple, or any other favorite toppings
    • 1 teaspoon dried crushed oregano
    • 1 teaspoon paprika (optional)
    • Pizza sauce for dipping (optional)

    Method:

    1. Place the quinoa and two cups of water in a covered pot. Bring to boil and then simmer for 20 minutes or until quinoa is tender.
    2. Preheat oven to 350 degrees. Mix all ingredients (except pizza sauce) together in a medium bowl. Spray mini muffin tin with non-stick spray; fill each tin with the mixture, pressing down gently to compact. As an alternative, you can spoon the mixture onto a cookie sheet.
    3. Bake for 15-20 minutes. Allow to cool then serve with pizza sauce for dipping.

    This nutrition tip was provided by Aimee Kramer, Holistic Health Coach at Castle Rock Adventist Hospital.