Healthy Eating: Smart Recipes for a Healthier You-Barbecue Broccoli Sandwich

Thursday, March 26, 2015 13:36

Here is a simple, healthy and delicious recipe with broccoli taking center stage. Enjoy!

By John La Puma, MD

Barbecue Broccoli Sandwich

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Servings: 4

Calories: 224 per serving

Percent from Fat: 21%

Cuisine: Vegetarian, Vegan

Course: Lunch

Diet: Vegan, Vegetarian

Food as Medicine(SM) Ingredient: Broccoli

Food as Medicine(SM) Tip

An active compound in broccoli called sulforaphane not only helps the detoxifying efforts of your liver and skin cells, but also helps protect and repair sun-damaged skin.

Culinary Taste Tip

The barbecue sauce adds a zesty, smoky sweetness that complements the broccoli surprisingly well.

Culinary Technique Tip

Using a stainless steel pan for cooking vegetables allows them to retain all of their vitamins; nonstick cookware and glass cookware can actually cause vitamins to leech out.

Ingredients

  • ¾ cup (6 ounces) extra-firm light silken tofu 
  • (Such as Mori-Nu brand)
  • 2 tablespoons chopped flat-leaf parsley
  • 1-½ tablespoons lemon juice
  • 1 tablespoon water
  • ½ teaspoon salt, divided
  • 1 tablespoon olive oil
  • 1 cup thinly sliced red onion
  • 3 cups chopped broccoli florets
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup barbecue sauce
  • 4 whole wheat or whole grain English muffins, split, toasted

Preparation

Combine tofu, parsley, lemon juice, water, and ¼ teaspoon salt in a blender or food processor. Blend until smooth; set aside. In a skillet, over medium-high heat, add oil and onion. Cook for 4 minutes, stirring occasionally. Add broccoli, remaining salt and pepper. Cook 4 minutes, stirring occasionally. Add barbecue sauce; continue cooking 2 minutes or until thickened. Spoon broccoli mixture evenly over bottom halves of muffins/ Top with tofu dressing and muffin tops.

Substitutions

Any sweet onion will work. Try Walla Wallas and Vidalias; both are specialty onions, and both are occasionally eaten out of hand! Seasoned rice wine vinegar can substitute for the lemon juice; it is a little milder and smoother than lemon juice, and good by itself as a dressing.

Nutritional Analysis

Total fat (g) 5.6; Sodium (mg) 902; Vitamin A (RE) 126; Fat Calories (g) 51; Calcium (mg) 116; Beta-carotene (RE) 754; Cholesterol (mg) 0; Magnesium (mg) 82; Vitamin C (mg) 70; Saturated fat (g) 0.9; Zinc (mg) 1.5; Vitamin E (mg) 1.1; Polyunsaturated fat (g) 1.4; Selenium (mcg) 24; Thiamin B1 (mg) 0.3; Monounsaturated fat (mg) 3.2; Potassium (mg) 500; Riboflavin B2 (mg) 0.2; Fiber (g) 10.1; Flavonoids (mg) 4.7; Niacin B3 (mg) 2.6; Carbohydrates (g) 37; Lycopene (oz) 0; Vitamin B6 (mg) 0.3; Sugar (g) 6.0; Fish (oz) 0; Folic Acid (mcg) 98; Protein (g) 9.0; Nuts (oz) 0; Vitamin B12 (mcg) 0;

More healthy eating on Healthin30.

Your turn

What’s your favorite smart healthy recipe?  Please share them with us in the comment section below. As always, thank you for your very valuable time.

About John La Puma, MD

John La Puma, MD

John La Puma, MD

John La Puma, MD is the leading physician voice for healthy eating as part of health, and a wellness, ethics and lifestyle expert. Both a board-certified practicing internist and professionally trained chef, he is a New York Times best-selling author, REFUEL and CHEF MD Big Book of Culinary Medicine, and co-author of Real Age Diet. He hosts PBS’ ChefMD® Shorts and PBS Specials on diet and fitness, and serves on the Board of the Food Bank of Santa Barbara. He is the first physician to teach a cooking and nutrition course in a U.S. medical school (SUNY-Syracuse), with Dr. Michael Roizen of the Cleveland Clinic. Dr. La Puma specializes in weight management in Santa Barbara’s Chef Clinic.

To learn more, please visit Dr. John La Puma, MD.

Twitter: @johnlapuma

Google Plus, Facebook

Thank you Dr. La Puma for sharing this great recipe!

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Media-TV Guest Appearance: Healthy Living | Prevention | Empowerment

Tuesday, March 17, 2015 10:27

I’m thrilled to be a guest on WMCN44 TV, Power Your Life with Dr. Jo Anne White.

Media Power Your Life WMCN Dr. Jo Anne White Guest Barbara Ficarra

 

Today, March 17, 2015, tune in at 1:30 p.m. EST to watch a very exciting show with guests Rose Rivera, Judy O’Beirn, and me, Barbara Ficarra, RN, BSN, MPA. I’ll discuss ways to live a healthier life, focusing on prevention, and empowerment.

 

Meda TV Barbara Ficarra WMCN44 IMG_7854

 

 

Media TV Barbara Ficarra WMCN44 TV IMG_7848[1]

 

WMCN TV is an independent broadcast television station reaching nearly 3 million homes in southeastern Pennsylvania, central and southern New Jersey, and Delaware. 

Power Your Life is hosted by Dr. Joanne White, author, speaker and professional coach.

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Barbara Ficarra, RN, BSN, MPA, is an award-winning broadcast journalist, registered nurse, writer, international speaker, health educator, lifestyle expert and consultant.

Misleading Food Labels: It’s a Big Deal

Tuesday, February 10, 2015 11:18

By Barbara Ficarra, RN, BSN, MPA

Reading the list of ingredients is more important than reading the front of the food label.

#DailyDoseofHealthy Read the List of Ingredients Barbara Ficarra Healthin30

Food labels can be confusing and misleading  

The description on the front of a food label may be quite different than the actual ingredients. A food label may look “healthy” because the packaging and the wording are precisely created to capture your attention.

Picture this

You’re walking through the bread aisle and you see wording on a label, that says “heart healthy,” “winner best food award” given by a popular magazine, “100% whole wheat,” “40% fiber in 2 slices,” and “22 grams of whole grains per slice.” You purchase it and why not? It seems healthy, but is it?

Read the list of ingredients

Turn to the back and read the list of ingredients.  The first 2 ingredients are fine, “whole wheat flour” and “water,” but the next ingredient isn’t so healthy; “high fructose corn syrup.” Now, would you buy it?

It’s a big deal

So remember, make sure the next time you’re food shopping, read the list of ingredients, not just the front of the label. You may be surprised at what you find. Healthy nutrition is vital. Remember, prevention, it begins with you.

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Heart Disease in Women: It’s a Big Deal

Wednesday, February 4, 2015 16:17

By Barbara Ficarra, RN, BSN, MPA

Heart disease in women is a big deal. The number one killer of women is heart disease. In the United States, 1 in 4 women dies from heart disease.

This post addresses signs and symptoms of a heart attack in women, important numbers you ought to know, and ways to help reduce stress by focusing on you. #Take15Minutes each day for YOU.

Ladies, love your heart. It’s important to know your numbers, and spend time each day to focus on YOU. #Take15Mintues 

 

Post Heart Disease in Women...It's a BIG Deal by Barbara Ficarra Healthin30

Heart Attack Signs and Symptoms

1. Chest pain or discomfort that doesn’t go away or changes from its usual pattern (for example, occurs more often or while you’re resting)

2. Shortness of breath

3. Pain or discomfort in one or both arms, the back, neck, jaw or stomach

4. Breaking out in a cold sweat

5. Feeling unusually tired for no reason, sometimes for days (especially if you are a woman)

6. Nausea (feeling sick to the stomach) and vomiting

7. Light-headedness or sudden dizziness

Take Quick Action, It Can Save Your Life: Call 9–1–1 if you have any of these symptoms. If you think you are having a heart attack, don’t ignore it. Call 9-1-1 and the ambulance will take you to the hospital. 

Desire These Numbers

1. Total Cholesterol: Below 200 mg/dL

2. LDL (Lousy or Bad) Cholesterol: Below 100 mg/dL

3. HDL (Good) Cholesterol: Above 60 mg/dL

4. Triglycerides: Below 150 mg/dL

5. Normal Blood Pressure: Less than 120/80  – (Upper #) less than 120 and Diastolic (Lower #) less than 80

6. BMI: Less than 24.9

7. Waist size: Less than 35 inches

If you have a BMI greater than 24.9 and a waist measurement greater than 35 inches, you’re at increased risk for CHD.

#Take15Minutes Each Day for YOU

Every day, schedule 15 minutes for just you. Spend this time alone without any distractions. Use this time to disconnect, clear your mind and enjoy the stillness. Here are  some examples to get you started. 

1. Focus on your breathing -“As you inhale, try saying this phrase to yourself: “Breathing in peace and calm.” And as you exhale, say: “Breathing out tension and anxiety.” When you first start, aim for 10 minutes of deep breathing. Gradually add time until your sessions are 15- to 20-minutes long.” 

2. Go for a walk – Go for a mindful walk. Discover nature, observe the outdoor beauty or walk indoors at your mall. Remember, beauty is right in front of us.

3. Read a book – Find a reading nook and read your favorite novel or how-to book. Goodreads is a great place to discover new books.

4. Listen to music – Listen to your favorite soothing joyful music can help reduce stress and decrease blood pressure and anxiety.

5. Shake it out and dance – Dancing can help reduce stress and build memory.

6. Flip through the pages of your favorite magazine. Find inspiration, and keep flipping.

7. Take a warm bath. Light a candle, put on soothing music. Don’t let your mind wonder thinking about your endless to-list. Instead, focus on the stillness and breathe. (Don’t forget to blow out the candle when you’re done!)

8. Take out your guitar, violin or flute (or any other instrument) you have hiding in your closet and begin to play it.

Your Turn

How do you like to spend your 15 minutes each day? Please share your thoughts and ideas in the comment section below and on Facebook.  

Sources and for more information on heart disease in women 

American Heart Association 

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp

http://www.heart.org/HEARTORG/Conditions/HeartAttack/WarningSignsofaHeartAttack/Heart-Attack-Symptoms-in-Women_UCM_436448_Article.jsp

National Institutes of Health-National Heart, Lung, and Blood Institute 

http://www.nhlbi.nih.gov/health/health-topics/topics/hdw

http://www.nhlbi.nih.gov/health/health-topics/topics/heartattack/signs

Mayo Clinic

http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-levels/art-20048245

http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388

WomensHealth.Gov – Office on Women’s Health, U.S. Department of Health and Human Services

http://www.womenshealth.gov/heart-health-stroke/heart-disease-stroke-prevention/index.html

American Heart Association – Go Red for Women

https://www.goredforwomen.org/

MedlinePlus

http://www.nlm.nih.gov/medlineplus/heartdiseaseinwomen.html

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Quote – Life’s Most Persistent and Urgent Question is…

Monday, January 19, 2015 16:01

By Barbara Ficarra, RN, BSN, MPA

In honor of Martin Luther King, Jr. Day.

“Life’s most persistent and urgent question is: What are you doing for others?” – Martin Luther King, Jr.

QUOTE Life's most urgent question is- FOR HEALTHIN30 BARBARA FICARRA (1)

 

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