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Less sugar, more spice–makes everything nice

May 20, 2015

Here’s a great idea…

Dr. Walter Willet, Department Chair of Nutrition at the Harvard School of Public Health, says “focus on the quality of your diet and make sure you feel satisfied at the end of the day. Most people can successfully control their weight with a reasonable diet and daily exercise.”

In other words…

One strategy to improve diet quality without feeling depravation is to look to our spice drawer for inspiration. Spices are more than flavor enhancers, they are nutrient powerhouses. For example, dried oregano contains vitamin K, manganese, iron, calcium, and fiber. When we use spices, we can cut back on the amount of sugar, fat and salt we use in dishes which improves our diet quality too.

Here’s how you can use this idea to have a better life…

Next time you make green or fruit tea add ground ginger instead of sugar. The softly spiced flavor makes for a perfect complement. For a twist on grilled cheese, prepare a sandwich with sliced mozzarella, tomato and dried oregano leaves. Heat in a frying pan coated with non-stick cooking spray until cheese melts, flipping once. Rather than mayonnaise, combine dried cherries, plain Greek yogurt and a dash of curry powder for a flavorful, low-fat version of chicken salad. Finally, try adding cinnamon to plain low-fat or fat-free yogurt, stir in some no sugar added applesauce, and you will have a healthy and quick custom make breakfast just for you.

To find out more…

about easy and inexpensive recipes that use fruit, vegetables, whole grains, and lean proteins click here: http://uaex.edu/health-living/food-nutrition/eating-well/healthy-recipes.aspx or for more on spices: http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/get-to-know-your-spice-rack.

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