“Spiked” Nutrition: Fast & Easy Recipes for Total Health

Looking for some easy new recipes to incorporate into your busy life? Celebrity Chef Spike Mendelsohn has created three delicious, healthy recipes that are super simple and can fit into any budget. All of the videos below show how you can make healthy, balanced meals for you and your family using a variety of packaged foods.  Packaged foods are affordable, convenient and can provide nutrients and components we need for good health. Each video highlights a variety of notable nutrients to help you “spike” up your nutrition game.

Oat Crusted Chicken with Lemon Dill Yogurt Sauce

oat crusted chicken with lemon dill yogurt sauce

Key Ingredients and “Notable Nutrients”

Canola Oil: Canola oil is a good source of healthy (unsaturated) fats, which is important for overall health. In addition, oils rich in monounsaturated fats, such as canola oil, can lower the risk of heart disease and aid in blood sugar control. The 2015-2020 Dietary Guidelines for Americans emphasizes oils as part of healthy eating patterns. 

Oats/Oatmeal: Whole grains like oats are a great source of energy-providing carbohydrates, B vitamins, iron and dietary fiber. Oat fiber also helps reduce cholesterol.

Chicken: An easy centerpiece to any meal, chicken is a complete source of protein that aids in weight management, lean muscle development, immunity and bone health.

Yogurt: Yogurt is a complete protein with all the essential amino acids in the right amounts. Yogurt also contains important nutrients like calcium, potassium and vitamin D, three of the 2015 DGA’s nutrients of concern. Finally, yogurt has the extra bonus of probiotics which are beneficial for gut health.

 

 

Pasta with Salmon Meatballs

pasta with salmon meatballs

Key Ingredients and “Notable Nutrients”

Pasta: Not only is pasta versatile and the perfect base for lean protein, the carbohydrates in pasta provide long lasting energy.

Canned Salmon: Seafood like canned salmon is a lean source of protein and is a natural source of omega-3s that can help reduce the risk of heart disease. Canned salmon is rich in Vitamin D, and other essential vitamins and minerals that support growth and development. Eating canned salmon or canned tuna can help you get your recommended 2 servings of seafood per week.

Whole-grain crackers: Whole grain crackers are a good source of carbohydrates and can help you reach your recommended 48g of whole grains throughout the day.

Orange juice: OJ is an excellent source of vitamin C, which helps to support a healthy immune system and is also a good source of potassium and B-vitamins such as folate and thiamin. Choose a fortified OJ which has an extra boost of calcium and vitamin D, which is critical for bone heath.

 

 

Breakfast Power Bar

breakfast power bar

Key Ingredients and “Notable Nutrients”

Whole grain cereal: Whole grain cereal is a great source of energy-providing carbohydrates and can help you reach your daily recommended 48g of whole grains per day. Find whole grains by looking for the word “whole” before the grain in the ingredients list; aim for a whole grain as the first ingredient, look for grams of whole grain on the product label and choose those with at least 8 grams of whole grain per serving.

Soymilk: Soymilk is a complete source of protein and offers cardiovascular and weight management benefits. Soymilk also contains other important nutrients like calcium for bone health.

Cocoa: Healthful components or “functional foods” can be found in packaged foods (natural and fortified) and functional foods can support a cognitive, immune, bone, and cardiovascular health benefits. Cocoa powder is an example of a functional food as it may provide benefits for overall health and well-being.