EAT FOR HEALTH
DO-IT-YOURSELF HEALTH
NOVEMBER EDITION
Tips to Remember
3 Reasons Why You Should Eat Cultural Foods:
• Helps make celebrations meaningful
• Contain plant chemicals, vitamins and minerals that help
prevent disease
• Adds new flavor to old favorites, like fruits and vegetables
What Your Nutrition Expert Says About Cultural Foods:
• Visit a specialty grocery store that sells global foods to find new
grains and spices.
• When trying something new, start with a smaller appetizer
version of the dish so you can taste test.
• Ask your co-workers and friends about the foods of their culture
and share your cultural foods, too.
How Will You Eat For Health This Month?
Monday
Tuesday
Wednesday
Thursday
Friday
Cilantro and Tomato
Salsa
Greek Style White Bean
Soup (Fasoulada)
Curried Cauliflower and
Potatoes
Zesty Okra
Savory Pancit
Improving Health One Meal at a Time
Tomatoes contain
vitamin C and lycopene.
Beans are a good source
of lean protein and fiber.
Turmeric is a spice
that has antioxidant
properties.
Okra is high in fiber and
potassium.
This Filipino noodle dish
can be prepared differently every time. Swap in
your choice of vegetable
or lean protein.
Consult with your physician before beginning a new diet program.
HIGHMARK.COM
EAT FOR HEALTH
DO-IT-YOURSELF HEALTH
NOVEMBER EDITION
Cilantro and Tomato Salsa
Ingredients (for 4-5 cups):
• 2 containers cherry tomatoes
• 1 lemon, juiced
• 1 red onion, chopped
• 1 lime, sliced
• 1 tablespoon olive or canola oil
• Salt and pepper, to taste
• 5 cloves garlic, minced
• 1-2 jalapeno peppers, minced
Preparation:
Place all ingredients in a food processor. Chop or mince until desired
texture.
Serve chilled with veggies and tortilla chips.
This recipe is: rich in lycopene
Greek Style White Bean Soup (Fasoulada)
Ingredients (for 6 servings):
• 2 cups white beans
• ¼ cup chopped parsley
• ½ teaspoon garlic powder
• 2 tablespoons olive oil
• 1 ½ cups tomatoes, chopped
• ¼ teaspoon ground pepper
• ¾ cup carrots, diced
• ½ teaspoon sugar
• 1 cup celery, chopped
• 2 tablespoons tomato paste
Preparation:
Drain and rinse the soaked beans. Place them in a 5-quart saucepan along
with 8 cups of water. Bring to a boil over full heat.
Add remaining ingredients and bring to a boil. Reduce heat to a simmer
and cook with a lid for about 1 hour, until beans are soft.
Garnish each bowl of hot soup with additional parsley.
This recipe is: rich in fiber and protein
EAT FOR HEALTH
DO-IT-YOURSELF HEALTH
NOVEMBER EDITION
North Indian Curried Cauliflower and Potatoes
Ingredients (for 4 servings):
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 2 medium tomatoes, blanched,
peeled and diced
• 1 teaspoon fresh ginger, minced
• ½ teaspoon turmeric
• 2 green chilies, seeded and
chopped
• 2 teaspoons ground coriander
• 3 medium potatoes, diced
• 2 tablespoons cilantro or parsley,
chopped
• 1 medium cauliflower, chopped
• 1 teaspoon brown sugar
• 1 tablespoon fresh lemon juice
Preparation:
Heat oil on skillet over medium-high heat. Add cumin, ginger and chilies,
and sauté for a few seconds. Add potatoes and cauliflower. Sauté 4-5
minutes.
Add tomatoes, turmeric, coriander and sugar. Mix well. Reduce heat to
low, cover skillet and cook until vegetables are tender (about 10 minutes),
stirring occasionally. Add water if necessary during cooking. Do not
over-stir vegetables.
Once vegetables are cooked, add cilantro and lemon juice. Serve hot.
This recipe is: a vegetarian source of protein
Zesty Okra
Ingredients (for 10 servings):
• 2 10-ounce packages frozen, cut okra • 1 jalapeno pepper, pierced 3
times with a fork
• 1 tablespoon vegetable oil
• 1 medium onion, coarsely chopped
• ½ teaspoon salt
• 1 14.5-ounce can diced tomatoes (or 2 • ¼ teaspoon ground pepper
cups fresh tomatoes, diced)
Preparation:
Rinse okra in a colander under hot water.
Heat oil in a 10-inch heavy skillet over medium-high heat. Sauté onion for
about 3 minutes. Add tomatoes (including juice) and jalapeno, and boil.
Stir mixture for 8 minutes.
Add okra and cook, gently stirring, until okra is tender, about 5 minutes.
Stir in salt and pepper, and discard the jalapeno.
This recipe is: high in potassium
EAT FOR HEALTH
DO-IT-YOURSELF HEALTH
Savory Pancit
Ingredients (for 4 servings):
• 8 ounces thin rice noodles
• 1 pound chicken, shrimp, pork or
tofu, cubed
• ½ head cabbage, shredded
• 2 carrots, shredded
• 2 green onions, chopped
• Ground pepper, to taste
• 2 tablespoons low-sodium soy
or fish sauce
• 2 cloves garlic, minced
Preparation:
Place rice noodles in warm water. When soft, cut into 4-inch pieces and
drain.
In a skillet, brown protein. Season with salt, pepper and soy or fish
sauce. Add cabbage and carrots. Sauté until vegetables reach desired
texture.
Stir in noodles and cook until flavors blend, about 5-10 minutes.
Sprinkle green onion on top as garnish.
This recipe is: easy to customize
NOVEMBER EDITION
EAT FOR HEALTH
DO-IT-YOURSELF HEALTH
NOVEMBER EDITION
Your Grocery List
o
Brown sugar
o
Jalapeno peppers
o
Cabbage
o
Lemon
o
Canned tomatoes (diced)
o
Lime
o
Carrots
o
Olive oil
o
Cauliflower
o
Onion
o
Celery
o
Parsley
o
Cherry tomatoes
o
Potatoes
o
Chicken, shrimp, pork or tofu
o
Red onion
o
Cilantro or parsley
o
Rice noodles
o
Coriander
o
Salt
o
Cumin
o
Soy or fish sauce (low sodium)
o
Frozen okra
o
Sugar
o
Garlic
o
Tomatoes
o
Garlic powder
o
Tomato paste
o
Ginger
o
Turmeric
o
Green chilies
o
Vegetable oil
o
Green onions
o
White beans
o
Ground pepper
12/15
CS 205822