DECEMBER 2015
DECEMBER 2015
Keep it Fresh!
Keep it Fresh!
Try this month’s fruit and vegetable recipes for healthy options.
Try this month’s fruit and vegetable recipes for healthy options.
Fruit of the Month: BANANAS
Fruit of the Month: BANANAS
1 Tbsp creamy peanut butter
1 oz nonfat vanilla Greek yogurt
4 bananas
3 Tbsp granola (gluten free if needed)
1 Tbsp creamy peanut butter
1 oz nonfat vanilla Greek yogurt
4 bananas
3 Tbsp granola (gluten free if needed)
• In a bowl, mix together the peanut butter and yogurt. Set
aside.
• Slice the bananas into 1/4-inch-thick slices.
• Spread about 1/2 teaspoon of the yogurt mixture on each of half the banana slices
and top with a sprinkle of granola. Top with the other halves to make banana
sandwiches. Insert a toothpick in the center through each sandwich.
• Arrange the banana sandwiches on a freezer-friendly plate or cutting board, cover
with plastic wrap and freeze for at least 2 hours. Serve frozen. Yield: 6 servings
(Serving Size: about 5 bites)
• In a bowl, mix together the peanut butter and yogurt. Set
aside.
• Slice the bananas into 1/4-inch-thick slices.
• Spread about 1/2 teaspoon of the yogurt mixture on each of half the banana slices
and top with a sprinkle of granola. Top with the other halves to make banana
sandwiches. Insert a toothpick in the center through each sandwich.
• Arrange the banana sandwiches on a freezer-friendly plate or cutting board, cover
with plastic wrap and freeze for at least 2 hours. Serve frozen. Yield: 6 servings
(Serving Size: about 5 bites)
1 serving equals 106 calories, 2g fat (0 saturated fat), 0 Cholesterol, 14mg sodium, 1g protein,
21g carbohydrates, and 2g fiber
1 serving equals 106 calories, 2g fat (0 saturated fat), 0 Cholesterol, 14mg sodium, 1g protein,
21g carbohydrates, and 2g fiber
(Recipe from http://hanover.webhealthyrecipes.com/Health-eCooking-HEC/By-Course/Breakfast/Banana-Bites-Recipe.html)
(Recipe from http://hanover.webhealthyrecipes.com/Health-eCooking-HEC/By-Course/Breakfast/Banana-Bites-Recipe.html)
Vegetable of the Month: SWEET POTATO
Vegetable of the Month: SWEET POTATO
Recipe: Banana Bites
Recipe: Banana Bites
Recipe: Cinnamon Sweet Potato
2 Tbsp reduced-calorie trans fat free margarine
4 sweet potatoes, peeled, quartered and cut into 1/2-inch wedges
1 cup water
3/4 cup orange juice
1/4 cup firmly packed light brown sugar
2 Tbsp granulated sugar
1/4 tsp cinnamon
1/8 tsp salt
Black pepper to taste
2 tsp fresh orange zest
Recipe: Cinnamon Sweet Potato
2 Tbsp reduced-calorie trans fat free margarine
4 sweet potatoes, peeled, quartered and cut into 1/2-inch wedges
1 cup water
3/4 cup orange juice
1/4 cup firmly packed light brown sugar
2 Tbsp granulated sugar
1/4 tsp cinnamon
1/8 tsp salt
Black pepper to taste
2 tsp fresh orange zest
• In a large skillet, melt margarine over medium-high heat.
Add sweet potatoes and stir until coated evenly. Add
water and orange juice; cover, and cook 15 minutes, or
until potatoes are just tender.
• Reduce heat to medium and continue cooking, uncovered
and stirring occasionally, until most of the liquid is
evaporated, about 10 minutes.
• Sprinkle sugars and cinnamon over potatoes and toss until coated. Continue
cooking until sugar caramelizes and potatoes have a brown glaze, 5 minutes, turning
occasionally. Season with salt and pepper, garnish with orange zest, and serve
immediately. Yield: 10 servings (Serving Size: about 1/2 cup)
• In a large skillet, melt margarine over medium-high heat.
Add sweet potatoes and stir until coated evenly. Add
water and orange juice; cover, and cook 15 minutes, or
until potatoes are just tender.
• Reduce heat to medium and continue cooking, uncovered
and stirring occasionally, until most of the liquid is
evaporated, about 10 minutes.
• Sprinkle sugars and cinnamon over potatoes and toss until coated. Continue
cooking until sugar caramelizes and potatoes have a brown glaze, 5 minutes, turning
occasionally. Season with salt and pepper, garnish with orange zest, and serve
immediately. Yield: 10 servings (Serving Size: about 1/2 cup)
1 serving equals 89 Calories, 1g Fat, 0 Saturated Fat, 0 Cholesterol, 66mg Sodium, 19g
Carbohydrates, 2g Fiber, 1g Protein
1 serving equals 89 Calories, 1g Fat, 0 Saturated Fat, 0 Cholesterol, 66mg Sodium, 19g
Carbohydrates, 2g Fiber, 1g Protein
(Recipe from http://hanover.webhealthyrecipes.com/Health-eCooking-HEC/By-Diet/Heart-Healthy/Cinnamon-Sweet-Potato-Recipe.html)
(Recipe from http://hanover.webhealthyrecipes.com/Health-eCooking-HEC/By-Diet/Heart-Healthy/Cinnamon-Sweet-Potato-Recipe.html)
Brought to you by
HH4505 09/15
Hanover Hospital
Community Health Improvement
Brought to you by
HH4505 09/15
Hanover Hospital
Community Health Improvement
Banana Facts:
Banana Facts:
(Facts found http://www.chiquitabananas.com/Worlds-Favorite-Fruit/bananaanswers-information-faqs.aspx)
(Facts found http://www.chiquitabananas.com/Worlds-Favorite-Fruit/bananaanswers-information-faqs.aspx)
Sweet Potato Facts:
Sweet Potato Facts:
(facts from http://www.sweetpotatoes.com/About/SweetPotatoFacts.aspx)
(facts from http://www.sweetpotatoes.com/About/SweetPotatoFacts.aspx)
STRETCH TO REDUCE STRESS
STRETCH TO REDUCE STRESS
Found on: http://extension.
oregonstate.edu/physicalactivity/
health-calendar-december
Found on: http://extension.
oregonstate.edu/physicalactivity/
health-calendar-december
1. The average American eats 27 pounds of
bananas each year.
2. Each row of a banana plant has 12 to 20
individual bananas, called fingers that make
up a hand. Each stem develops 7 to 14 hands
of bananas.
3. Bananas originally came from the IndoMalaysian region, but today, most bananas
are grown in tropical regions like South America, Central America and
the Caribbean.
1. North Carolina is the leading producer
of sweet potatoes in the United States,
producing around 40% of the national supply.
Most of the production is concentrated east
of Interstate 95.
2. Sweet potatoes are the official vegetable for
North Carolina
3. Sweet potatoes have unique health benefits! They are loaded with
vitamins A, C and E - antioxidants that can help prevent heart disease
and cancer, bolster the immune system and even slow aging by
promoting good vision and healthy skin. They have been recently
reclassified as an “antidiabetic” food. They are anti-inflammatory and
can protect against emphysema.
4. Sweet potatoes are an excellent way to eat healthy! They are fat-free
and cholesterol-free.
Stretch your muscles every day
to make them flexible and reduce
holiday stress. Pick one muscle
group to stretch each week (such
as front of thighs). Add each new
exercise as you go.
1. The average American eats 27 pounds of
bananas each year.
2. Each row of a banana plant has 12 to 20
individual bananas, called fingers that make
up a hand. Each stem develops 7 to 14 hands
of bananas.
3. Bananas originally came from the IndoMalaysian region, but today, most bananas
are grown in tropical regions like South America, Central America and
the Caribbean.
1. North Carolina is the leading producer
of sweet potatoes in the United States,
producing around 40% of the national supply.
Most of the production is concentrated east
of Interstate 95.
2. Sweet potatoes are the official vegetable for
North Carolina
3. Sweet potatoes have unique health benefits! They are loaded with
vitamins A, C and E - antioxidants that can help prevent heart disease
and cancer, bolster the immune system and even slow aging by
promoting good vision and healthy skin. They have been recently
reclassified as an “antidiabetic” food. They are anti-inflammatory and
can protect against emphysema.
4. Sweet potatoes are an excellent way to eat healthy! They are fat-free
and cholesterol-free.
Stretch your muscles every day
to make them flexible and reduce
holiday stress. Pick one muscle
group to stretch each week (such
as front of thighs). Add each new
exercise as you go.