>>>
>>> THIS
>>> THIS IS NEW DAY NORTHWEST. HERE IS MARGARET LARSON.
>> GOOD MORNING AND WELCOME TO
NEW DAY NORTHWEST.
WE ARE KICKING OFF WELLNESS
WEDNESDAY.
WEDNESDAY. HOW TO GET MORE PLAN BASED
PROTEIN INTO YOUR DIET.
REGISTERED DIETITIAN CHRISTY
GOFF IS HERE.
THANK YOU FOR HAVING US .
>> LET'S TALK ABOUT WHAT WE ARE
MAKING, AND WHAT WE NEED
THROUGH THE AGES ?
>> AS WE AGE WE WANT TO FOCUS ON
BRAIN HEALTH.
BRAIN HEALTH. AND THE EASY WAY TO DO THAT IS
WITH SARDINES.
WITH SARDINES. I KNOW THAT SOME PEOPLE CRINGE
AT THE THOUGHT OF SARDINES.
I HAVE CHANGED SO MANY PEOPLE'S
MINDS ABOUT SARDINES.
WERE JUST GOING DUMP THIS CAN
OF SARDINES INTO A BOWL WITH
LEMON.
LEMON.
LEMON. THIS IS LEMON FROM THE SARDINES.
YOU CAN GET THE UNFLAVORED
SARDINES IN WATER.
THIS BRAND HAS A LESSER SODIUM.
IT'S GOOD TO CHECK THE LABEL.
WE ALSO HAVE PARSLEY THAT ADDS
A LOT OF FLAVOR, IT'S ALSO A
BREATH FRESHENER.
BREATH FRESHENER. AND IT PAIRS WELL WITH LEMON.
AND THEN FOR THE FLAVOR WERE
ADDING DIJON MUSTARD.
I'M SO GLAD IT WAS MUSTER.
I THOUGHT IT WAS A PEANUT
BUTTER AND I WAS SO CONFUSED.
BUT WE ARE PRETTY MUCH DONE.
FOR THE DRESSING AND THE
SARDINE FLAVOR DIM DOWN WE ADD
MORE LEMON JUICE.
I'M GOING TO ZEST THIS LEMON.
IT HAS A HIGHER LEVEL OF OF
VITAMIN C. I'M GOING TO GENTLY
GO AROUND AND GET THAT TOP
LAYER OFF .
>> AND YOU STILL HAVE THE
LEMONY YOU CAN USE THE JUICE.
IF YOU WEREN'T PLANNING ON
USING THE JUICE TO KEEP IT IN
THE FRIDGE FOR A DAY BEFORE IT
DRIES OUT.
DRIES OUT. OR YOU CAN JUICE IT AND LEAVE
IT FOR THE WEEK IN YOUR FRIDGE.
>> WERE GOING TO MIX THAT UP?
BUT I'M GOING TO MAKE SET UP
WITH THE LEMON JUICE.
THIS IS A HANDY JUICER . WE
WILL CUT IT IN HALF.
IT'S ABOUT 4 TEASPOONS OF LEMON
JUICE.
JUICE.
JUICE. EIGHT EACH LEMON HAS ABOUT 2
TABLESPOONS.
TABLESPOONS. AND THEN WE JUST MASH IT UP.
IT'S VERY FLAKY , THERE COULD
BE SOME BONES.
DO NOT BE AFRAID OF THOSE THEY
ARE HEALTHY TO EAT.
AND THEY HAVE CALCIUM WHICH IS
WHAT WE WANT TO FOCUS ON.
MAKING SURE THAT OUR BONES ARE
NICE AND STRONG .
>> YOU COULD DO THIS WITH TUNA
OR SALMON .
>> I HAVE USED CANNED SALMON.
IT'S A LITTLE DRIER.
OF SARDINES HAVE MORE MOISTURE
AND THE OMEGA 3 IS GOING BE THE
HIGHEST.
HIGHEST.
HIGHEST. I HAVEN'T TRIED IT WITH TUNA.
>> I ALSO NOTICE THAT YOU HAVE
CRACKERS WITH NUTS AND FIBER .
>> ONE OF THE WAYS TO EAT THE
SARDINE SALAD IS WITH CRACKERS.
I PORTIONED SOME OUT.
ALWAYS GO FOR A WHOLE-GRAIN
VARIETY.
VARIETY.
VARIETY. THIS HAS 3 G OF PROTEIN PER
SERVING.
SERVING.
SERVING. IT HAS A LOT OF FIBER.
WE NEED TO BOOST FIBER WHEN WE
AGE.
AGE.
AGE. THAT
AGE. THAT HELPS PREVENT COLON CANCER.
>> ARE THERE LEADS IN THIS?
>> I LOVE BEADS.
BUT IF YOU HAVEN'T TRIED A
ROASTED BEET.
ROASTED BEET. MOST PEOPLE THINK OF HER BEADS
FROM A CAN.
>> IT CAN BE TIME-CONSUMING.
THESE ARE PREPACKAGED ROASTED
BEETS THAT YOU CAN GET IN THE
VEGETABLE SECTION OF THE
GROCERY STORE.
GROCERY STORE. WE ADDED WALNUTS , AND SOME
BALSAMIC VINEGAR. WE ADDED
PARSLEY, GOAT CHEESE.
THAT PARTNERS REALLY WELL
TOGETHER.
TOGETHER.
TOGETHER. IT'S REALLY TASTY.
WE ALSO HAVE SOME OLIVE OIL IN
THERE.
THERE.
THERE. THAT'S REALLY GREAT TO HAVE
THOSE HEALTHY FATS TO HELP OUR
CHOLESTEROL.
CHOLESTEROL. IF YOU GET THE MONO UNSATURATED
FAT IT LOWERS THE BAD
CHOLESTEROL AND RAISES THE GOOD
CHOLESTEROL.
CHOLESTEROL. ALL OF OIL ALL THE WAY.
ANOTHER GOOD SOURCE IS AVOCADO
.
.
. >>
. >> I
. >> I LOVE AVOCADO. I THINK
THERE ARE A COUPLE OF PEOPLE ON
THE STAFF THAT DO NOT.
LET'S TALK ABOUT HOW YOU DRESS
US UP?
US UP?
US UP? >>
US UP? >> AVOCADOS ARE CONSIDERED A
VEGETABLE , BUT THEY ARE
ACTUALLY A FRUIT.
THEY'RE NOT VERY SWEET.
SOMETIMES IT'S HARD TO EAT THEM
IN THE MORNING.
THEY TASTE GREAT WITH EGGS ,
THIS IS COTTAGE CHEESE IS
STUFFED INSIDE AND AVOCADO.
YOU CAN EAT IT WITH CRACKERS OR
EAT IT WITH THE HARD-BOILED EGG
IN THE MORNING.
>> I DO NOT WANT YOU TO SKIP
OVER THIS BECAUSE THERE'S A
DARK CHOCOLATE .
>> I ALWAYS GET QUESTIONS ABOUT
HOW CAN I EAT CHOCOLATE OR
SUGAR AND STILL BE HEALTHY?
DARK CHOCOLATE IS A HAPPY
MEDIUM.
MEDIUM.
MEDIUM. YOU JUST SPRINKLE IT ON THINGS
LIKE UNSWEETENED YOGURT WITH
BLUEBERRIES. AND BELIEVE IT OR
NOT THE COCOA PLANT HAS A LOT
OF ANTIOXIDANTS IN IT.
>> SO JUST DO NOT EAT TONS OF
IT.
IT.
IT. KEEP
IT. KEEP IT TO ABOUT 1 OUNCE.
>> YOU COULD SPRINKLE COCOA
POWDER IF YOU WANT LESS SUGAR
INTAKE.
INTAKE.
INTAKE. BUT THE LAST RECIPE IS A
HARVEST SALAD.
HARVEST SALAD. BUT ARE NOT SQUASHES A BOUNTY
RIGHT NOW.
RIGHT NOW. I KNOW IT'S A DAUNTING FOR
PEOPLE WHO DO NOT CUT SQUASH.
EVEN I SOMETIMES WILL GIVE THIS
TO SOMEBODY ELSE TO CUT.
IT'S VERY CHALLENGING TO CUT.
THEY'VE MADE A FEW EASY WAYS TO
GET BUTTERNUT SQUASH IN YOUR
LIFE WITHOUT CUTTING THEM.
THERE PRE-CHOPPED IN THE
VEGETABLE SECTION. YOU CAN BOIL
IT OR MICROWAVE IT.
I ACTUALLY PUT IT IN THE BROILER
TO MAKE IT A LITTLE MORE
CARAMELIZED. IF YOU DID WANT TO
ROASTED I WOULD SUGGEST BUYING
THE PRECUT ONES.
I PUT THEM IN THE OVEN FOR 30
MINUTES AT 3 DEGREES WITH A
LITTLE ALL OF OIL AND ITS
LITERALLY GOLDEN.
LITERALLY GOLDEN. DELICIOUS.
DELICIOUS. LET'S PUT THIS BUTTERNUT SQUASH
INTO THE MIXED GREENS.
IT'S A MIXTURE OF SPINACH AND
ARUGULA.
ARUGULA.
ARUGULA. IT'S IMPORTANT TO GET THOSE
LEAFY GREENS AND EVERY DAY.
VERY IMPORTANT FOR KEEPING OUR
MIND HEALTHY , OUR ENERGY UP,
AND REDUCING FATIGUE.
>> DARKLY FEE FOR ENERGY AND
BRAIN HEALTH.
BRAIN HEALTH. >> TO DRESS IT UP, WE THINK A
SALAD IS A BORING.
IF YOU ADD 4-5 TOPPINGS THAT
WILL CHANGE YOUR OPINION OF
SALAD.
SALAD.
SALAD. WE
SALAD. WE HAVE A DRIED CRANBERRIES
THAT ARE VERY SEASONAL THIS
TIME OF YEAR , SOME PECANS ,
YOU CAN KEEP THEM RAW OR ROAST
THEM.
THEM.
THEM. IF
THEM. IF YOU'RE LOOKING FOR A LITTLE
EXTRA SWEET TREAT YOU CAN BUY
THE ONES I HAVE A LITTLE SUGAR
ON THEM.
ON THEM.
ON THEM. THAT IS A NICE WAY TO BRING
DOWN THOSE SUGAR CRAVINGS.
WE ALSO HAVE GOAT CHEESE.
I TRY TO USE A SIMILAR
INGREDIENTS AND MY RECIPES.
THAT WAY YOU CAN SEE HOW THEY
FIT TOGETHER IN ONE WEEK SO YOU
DON'T HAVE TO BUY INDIVIDUAL
INGREDIENTS ALL WEEK LONG.
AND DRESSING IS A GREAT WAY TO
GET SOME OLIVE OIL IN.
IT'S SO CONVENIENT TO BUY THEM.
BUT IF YOU CAN JUST PUT ONE
PART OIL TO ONE PART OF VINEGAR
INTO THE DRESSING , IT'S EASY,
CHEAPER, AND A LOT HEALTHIER.
NO ADDED SUGAR.
IT'S JUST BALSAMIC VINEGAR AND
ALL OF OIL .
>> ISN'T IT STRANGE WHEN YOU
LOOK AT DRESSING IT'S SHOCKING
HOW MUCH SUGAR AND OTHER STUFF
IS IN THERE?
BUT THERE'S A LOT OF SALT AND
SODIUM IN THEM.
A LOT OF TIMES WHEN I USE
BALSAMIC VINEGAR YOU DON'T HAVE
TO ADD SWEETENER.
IT'S REALLY NICE TO START WITH
IF YOU'RE NOT A HUGE FAN OF OF
VINEGAR.
VINEGAR.
VINEGAR. BUT LET'S SAY YOU HAVE SOME
APPLE CIDER , WHAT DO YOU
SUGGEST WE GO WITH A SUGAR
SUBSTITUTE OR HONEY?
>> MOST OF THE NATURAL SUGARS
ARE ABOUT THE SAME AMOUNT OF
SUGAR.
SUGAR.
SUGAR. YOU ARE NOT DOING YOURSELF MUCH
OF A FAVOR TO USE HONEY OR
MAPLE SYRUP AS OPPOSED TO CANE
SUGAR.
SUGAR.
SUGAR. IT'S MORE ABOUT THE TASTE
PREFERENCE.
PREFERENCE. IF YOU ARE WORRIED ABOUT ADDED
SUGAR RAISING YOUR BLOOD SUGAR
AND YOUR CONTROLLING DIABETES.
THERE COULD BE SOME ALTERNATIVE
SWEETENER OPTIONS.
SWEETENER OPTIONS. >> I KIND OF LIKE STEVIA.
>> FOR ALL THESE RECIPES HAD TO
KING5.COM/NEWDAY.
KING5.COM/NEWDAY. THANK YOU VERY MUCH.
WHEN WE COME BACK A HANDS-ON
GUIDE TO HELP CHILDREN