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Five Ways to Use Fresh Basil

by Surabhi Aggarwal, RD, LDN

If you grow your own basil during summer, you may have run into a situation when there is too much and you wonder how to use it. While I don’t grow my own basil, I have been fortunate to have a friend who does and her garden has been blooming with fresh, fragrant, delicious basil.

I recently had a birthday and received a beautiful bouquet of basil. It stayed fresh for almost a week with the stems dipped in water.

5 ways to use fresh basil

I was determined not to waste a single sprig so had to come up with a few different ideas to enjoy the delicious herb. Here are some ways you may want to use your basil when it grows in abundance:

  • Tomato and basil salad. If in a rush, just toss some chopped basil with tomatoes and fresh mozzarella cheese. Drizzle with some balsamic vinaigrette and sprinkle some crushed red pepper for a quick and delicious salad.
salad in a bowl
  • Caprese bites. If you have some time, assemble caprese bites. Place a few basil leaves in between a cherry tomato and a small piece of fresh mozzarella cheese on a toothpick. You can use pre-cut mozzarella cubes/pearls or cut small pieces from a slab. Drizzle with balsamic vinaigrette and enjoy.
basil on kabob
  • Pizza, pasta and soups. One of the easiest way to use fresh basil is to add it to your whole-wheat pasta dish, homemade pizza or soup as a topping.
basil in a salad
  • Pesto. Pesto can be made easily by grinding fresh basil leaves with garlic, olive oil, toasted pine nuts and finely grated Parmesan cheese in a food processor. See this Easy Basil Pesto Recipe. Pesto adds great flavor to wraps, sandwiches, salads and pastas and can be stored in the refrigerator for later use for several days.
  • Share with neighbors and friends. One of the most rewarding way to use your basil is to share with others so they can also enjoy the flavorful herb!

If you have other ideas for using fresh basil, share them with us in the comments section below.

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Easy & Quick High-Protein Healthy Weeknight Dinner: Stuffed Sweet Potatoes

by Corinne Goudreault
stuffed sweet potatoes

As someone who eats meat-free, I spend a lot of time thinking about how to make sure I get protein through healthy, filling options. This recipe is estimated to have only around 450 calories, yet packs 20 grams of protein! Plus, it allows for many adaptations to your personal taste.

Many recipes for stuffed sweet potatoes will call for you to bake them, which is great if you want to set and forget them in the oven for about half an hour while you do other things. But I often don’t want to wait 30 minutes for my dinner, so I microwave them to cut that time down.

I like to use arugula because it has a wonderful peppery flavor. If you don’t like it, you could substitute spinach or baby kale. If you have a lot of trouble liking greens, a great trick is to chop them up small before adding them so they mix in instead of being big, leafy bites.

This recipe serves four and is inspired by this Cheesy Black Bean Stuffed Sweet Potatoes with Arugula + Poached Eggs recipe

Stuffed Sweet Potatoes

Ingredients

  • 4 medium sweet potatoes
  • 1 cup black beans (you could substitute with chickpeas/garbanzo beans if you prefer)
  • 2 cups arugula
  • 1 tsp olive oil
  • 1 tbs lemon juice (around half a lemon if using fresh)
  • 4 eggs, cooked as desired (poached or with runny yolk is highly recommended)
  • salt & pepper

Directions

  1. Wash your sweet potatoes with a produce scrub brush and pat to dry. Pierce the sweet potatoes several times. Put sweet potatoes on a microwave safe plate and microwave for 5-10 minutes (around 5 minutes for one medium sweet potato, adding about two minutes for each additional), rotating them halfway through.
    • I like to put on an oven mitt and test them at the end of the cook time to see if they need a couple more minutes. With heat protection on your hands, you can gently squeeze the potato and see if it is still hard, or if it is soft like you want a baked potato. You can also test with a fork and see if it pokes easily.
  2. Meanwhile, toss arugula (or other greens) with the olive oil and lemon juice, adding a pinch of salt and pepper. Set aside.
  3. When the sweet potatoes are done, carefully slice down the center of the potato and push open. Divide the black beans equally among each potato.
    • At this step, you should add any additional seasonings that you prefer to your potato and/or to your beans. I like to cook spices into my beans quickly in a small saucepan so that the raw taste comes out. Use your favorite salt-free spices or seasoning blends! This recipe would go well with taco-inspired seasonings, Italian herb flavors, or whatever your favorite flavors are.
  4. Divide the arugula evenly among the potatoes and top the beans with it.
  5. Add your cooked eggs on top of the greens, one per potato.

Optional Add-Ons

  • Add some finely chopped bell pepper for extra crunch, vitamins, and flavor.
  • Add finely chopped onion for added flavor and a little more filling.
  • Cook a clove of garlic or a shallot into your black beans or add a pinch minced garlic to the dressing for the arugula/greens.
  • Top with fresh herbs such as parsley or cilantro.

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5 Healthy Habits to Improve the Quality of Your Sleep

by Archana Revankar
healthy sleep habits

We spend a third of lives sleeping. The recommended 7-8 hours of uninterrupted sleep each night is required for refreshing our mind. Neuroscientists have discovered that it is in our sleep that our brain’s specialized networks called the glymphatic system work hard to clear the waste products called the Amyloid B proteins. The rapid clearance of Amyloid B proteins is 60% more productive in sleep possibly preventing us from developing Alzheimer’s disease as we age.

Getting the right amount sleep each night is a feasible lifestyle modification to manage weight and works very well in conjunction with other lifestyle modification such as counting calories and staying active.

Evidence suggests that a restful night sleep can lead to better food choices the following day by fighting off cravings for junk food. Sleep deprivation alters the levels of the two hormones ghrelin and leptin that control our appetite. Ghrelin is a hormone produced in our gut that promotes hunger and is responsible for producing a sense of pleasure associated with eating. When sleep duration decreases the ghrelin production increases causing our appetite to increase. Leptin is a chemical produced by fat cells that produces a feeling of fullness and when sleep duration decreases leptin levels decreases masking the feeling of fullness and making us want to eat more.

Research shows that poor quality sleep is directly linked to increased risk of heart attacks, increased blood pressure, and stroke, increased risk of depression and worsening of anxiety. Getting more sleep also helps to improve our body’s immunity against viruses and bacteria.

Here are few healthy sleep habits that you can incorporate to improve the quality of your sleep:

  1. Follow a strict sleep schedule – go to bed and wake up at the same times every day even on the days that you are off work.
  2. Practice relaxing and calming activity before bed time such as reading a book, meditation, deep breathing or even taking a warm shower.
  3. Exercise regularly – CDC recommends at least 30 minutes of moderate intensity exercise 5 days a week or 15 minutes of vigorous intensity exercise 5 days a week. It is best is to exercise in the mornings or afternoon, but if you have to exercise in the evening do it at least 3 hours before your bed time.
  4. Pay attention to your sleep environment – make sure your mattress is comfortable and you have a comfortable and a supportive pillow. It is best to sleep in a quiet room, free from light with a comfortable room temperature setting. Use black out curtains or eye masks to ward off light if needed.
  5. Most importantly keep all the electronic gadgets such as laptop computers, iPad, and smart phones away from the sleep environment. Avoid screen times at least 30 minutes to an hour before your bed time.

If you still have trouble with sleeping restfully please discuss the matter with a sleep professional. Use a sleep diary to journal the pattern of your sleep and discuss it with your doctor.

See the TED Talk below for more on why sleep is important:

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Instant Pot Mexican Quinoa

by Surabhi Aggarwal, RD, LDN
instant pot mexican quinoa

Quinoa is a whole grain that provides complete protein along with other nutrients. It is a great addition to a healthy eating pattern but many people are not familiar with this super food or may not know how to cook it. The recipe below is one of my favorite ways to cook quinoa. It is not only delicious but also very easy and quick to make in a time crunch.

Ingredients:

  • 1 tbsp olive oil
  • 1/3rd can (28 oz) crushed tomatoes
  • 1 can (15 oz) black beans, drained and rinsed
  • 3/4th cup frozen sweet corn, rinsed in hot water
  • 1 – 2 jalapeños, diced
  • 1 large red bell pepper, diced
  • 1 cup quinoa, washed
  • 1 cup vegetable stock
  • 1 tsp cumin powder
  • 1 – 2 tsp cayenne pepper or red chili powder
  • 2 tsp Mexican seasoning
  • Salt to taste
  • 1 tbsp lemon juice
  • ½ cup cilantro, chopped (optional)
  • 1 medium avocado, diced (optional)

Directions:

  1. Turn Instant Pot on and put on sauté mode.
  2. Add olive oil and once it is hot, add the crushed tomatoes and stir for a few seconds.
  3. Add all other ingredients (except lemon juice, cilantro, and avocado) and stir well.
  4. Press cancel on the Instant Pot and close the lid. Make sure the pressure valve is turned towards sealing. Put it on pressure cook mode (high) for 1 minute. Let the pressure release naturally before opening the lid.
  5. Add the lemon juice and fluff it with a fork.
  6. Garnish with cilantro and avocado before serving.

Note: To make the quinoa softer, add ¼ cup extra broth or cook for 2 minutes.

Nutrition Information per Serving (including avocado):

Serving size: 6, Calories: 280, Fat: 8.5 grams, Protein: 11 grams, Carbohydrates: 42 grams.

* Calculated using MyFitnessPal recipe analyzer, www.myfitnesspal.com/recipe/calculator

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How Practicing Gratitude May Benefit Your Health

by Archana Revankar
practice gratitude to improve health

DID YOU KNOW?

Being GRATEFUL has many health benefits. According to a recent study, practicing gratitude everyday may help you sleep better, lower your body aches and pains and improve your heart health.

According to Harvard Medical School, gratitude is “a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. As a result, gratitude also helps people connect to something larger than themselves as individuals – whether to other people, nature or a higher power.”

Grateful people are more patient. Gratitude practice fosters resilience by guarding against the feelings of frustration and disappointment. Practicing gratitude promotes increased levels of well-being. People who practice gratitude are found to experience more happiness in their lives. By practicing gratitude, you become more forgiving to others. It also helps reduce your stress levels and promote optimism in all the areas of your health and wellbeing.

We find ourselves focusing on the problems and stressors and forget that we have so much to be grateful for. We can practice gratitude by paying attention to the good things around us.

Here are six simple gratitude exercises that may benefit your health:

  • Journaling: Write down 3 things you are grateful for in a journal every day or once a week.
  • Gratitude Jar: Write down what you are grateful for everyday on small slips of paper and collect them in a mason jar.
  • Gratitude rock: You can practice a mini mindfulness moment by placing a rock that you like (something that looks interesting to you) on your work desk or any place where you will see it every day. Pause for a moment when you look at the rock and think about what you are grateful for at that moment.
  • Gratitude walk: Just take a walk on the greenway and listen to the sounds of nature. Take a moment to think about the things you are grateful for in your life.
  • Gratitude prompts: Just fill in the blanks –

                                  I am grateful for the things I hear_________

                                  I am grateful for the things I see __________

                                  I am grateful for a friend ________ a family member ______ Etc.

These gratitude exercises are all great ways to practice self-care! Set aside a few minutes each day to pause and check-in with yourself. Try journaling, going on a short walk, meditating or listening to music. Use this time to evaluate your stress, take a break from work/life events, practice gratitude or whatever else helps you feel better.

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Small Steps, Bright Future Campaign Aims to Reduce Risk of Stroke in NC

by Kendrick Kemp
small steps bright future

After decades of decline, stroke deaths have begun rising in adults 35 and older in North Carolina. Stroke is a leading cause of serious long-term disability and the fourth leading cause of death in the state. Small Steps, Bright Future, a North Carolina Stroke Advisory Council Prevention Campaign, focuses on preventing stroke among African Americans who are at a disproportionate risk for stroke. Small Steps, Bright Future highlights endearing moments that could be missed if a person suffers from health complications related to stroke and heart disease.

Up to 80 percent of strokes are preventable according to the Centers for Disease Control and Prevention. The campaign encourages people to make behavior changes that can prevent stroke and heart disease, and it drives viewers to startwithyourheart.com for links to resources to support making small steps toward preventing stroke. Those small steps include:

  • Eating more fruits and vegetables
  •  Preparing more meals at home
  • Re-thinking your drink
  • Right-sizing portions
  • Moving more every day
  • Limiting screen time
  • Monitoring your blood pressure
  • Quitting tobacco use
  • Taking a diabetes prevention or management class

For more information and resources to share, visit startwithyourheart.com.

Original article written by Amy Dominello Braun, DHHS Office of Communications.

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Need an easy healthy weeknight recipe? Try a veggie bowl!

by Casey Collins
produce box veggie bowl

I recently signed up for a produce subscription service called The Produce Box, which serves the Triad, the Triangle, Charlotte, the Piedmont, and the Coast of North Carolina. I will admit that I have previously been hesitant to sign up for one of these services because I’m always afraid I will end up wasting lots of food. However, I really like this specific service because you can schedule skip weeks in advance all the way through the month of December. Right now, getting a box every two weeks works best for my family.

The other week I had a few odds and ends left from my most recent produce haul. I decided to sauté my leftover veggies and add an egg for some extra protein. What helped make this meal come together quickly was having a few pantry staples like the olive oil, crushed red pepper flakes, salt, and pepper. I don’t know if you would consider eggs and cheese as pantry staples, but I think that having eggs and some kind of cheese on hand can really elevate a simple meal of sautéed veggies. 

Warm the olive oil and crushed red pepper flakes. Sauté the kale, squash, and mushrooms until all veggies are tender. In a separate pan cook an egg (over easy). Put the sautéed veggies in a bowl and top with the over easy egg. For the finishing touches, use a microplane to grate the parmesan.  This meal comes together in under 30 minutes.

Ingredients:

  • Kale*
  • Eggs
  • Summer Squash*
  • Baby Bella Mushrooms*
  • Parmesan
  • Salt
  • Pepper
  • Crushed Red Pepper Flakes
  • Extra Virgin Olive Oil

*Items from produce box

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“My A1C is in the normal range and I feel better about myself”

by Sydney Wills

Below is a testimonial from current Eat Smart, Move More, Prevent Diabetes participant, Eric:

a1c in normal range

I have been hovering around 250 lbs. for several years. My doctor was concerned about metabolic syndrome and my A1C was in the pre-diabetic range. I am fairly active, but I had never really dieted or tried very hard to lose weight. I had read and knew a lot of tips but never really put anything into action. I signed up for the Eat Smart, Move More, Prevent Diabetes program hoping to kick start myself into that action.

I’ve been amazed at how just tracking what you’re eating and being mindful of it can change your habits. Being single again after 24 years of marriage (I was widowed in 2014), cooking for one and buying healthy foods was just not high on my priorities. But my self image was poor and I think that matters a lot in the dating world.

Since beginning the program, I’ve lost 22 lbs. My A1C is in the normal range. I no longer have to wear my “fat” pants all the time. I feel better about myself and know that I can get down to an even more ideal weight. That will be my goal for the second part of the class. I still feel old some days because I am, but I notice that I feel a lot healthier most days. I can play pickleball for two hours, go to spin class or ride my bike 17 miles without feeling like I’m going to die. I’m more motivated about being active and going to the gym. And one of the little things that I’ve noticed is that I can bend and trim my toenails easier. That seems like such a small thing but it was something I noticed and was tickled about. I was recently on vacation and was able to go zip lining because I was under the weight limit now!

My self image has improved, I haven’t found a girlfriend yet but I’m more optimistic than I was. I’ve learned a lot about eating and exercise, how the little details matter and how to figure out if something is really good for you. I’m looking forward to continue learning and enjoying a healthy eating lifestyle. My instructor has been a fabulous and enthusiastic teacher!

–Eric, a current Eat Smart, Move More, Prevent Diabetes participant

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A Dietitian’s Review of the Air Fryer

by Catherine Hill, RD, LDN

By now you may have heard about the air fryer craze. This kitchen gadget has rivaled the InstaPot for trendiest cooking invention of the decade, and for good reason!

Air fryers work by circulating hot air around a metal mesh cooking basket, allowing the food to cook evenly and quickly with little to no added fat. As part of a healthy lifestyle, air fryers can offer an alternative to high calorie styles of cooking.

I am the first to admit it is not an attractive appliance. Slightly bulky with a small digital screen, I often refer to it as the UFO. However, you may come to use it so often that it is worth leaving on the counter for ease. One of the best parts is that the attachments are dishwasher safe!

Some of my favorite foods to cook in the air fryer are vegetables (like these air fried sweet potato fries) and chickpeas. From frozen bags of broccoli to canned chickpeas, cooking with an air fryer can help you load up your plate with more nutrient dense, lower calorie foods!

Tip: Use your air fryer for reheating cooked items. The hot circulating air reheats cooked food quickly without drying it out. Leftover grilled chicken? Throw it in the air fryer! Made too many meatballs? Freeze some and reheat in the air fryer when you need a quick dinner option. Frozen veggie burgers? Reheat them in the air fryer for a crunchy texture.

See below for a satisfying snack of air fried spiced chickpeas.

Air Fried Spiced Chickpeas

air fried chickpeas

Ingredients

  • 1 (15 oz) can chickpeas, rinsed and drained
  • ½ teaspoon salt
  • ½ teaspoon chili powder
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon ground ginger
  • 1 tablespoon olive oil

Directions

  1. Turn air fryer on to 400F for 3-5 minutes to preheat.
  2. Dry chickpeas very well with a paper towel, rubbing off loose skins.
  3. Combine spices in a small bowl.
  4. Toss chickpeas first with olive oil and then add the spices.
  5. Cook for 15-20 minutes, shaking the basket a few times during cooking. The chickpeas should be dry and crunchy when ready.
  6. Serve warm or room temperature. Can store in an airtight container for up to 2 weeks.

Here are a few more of my favorite air fryer recipes:

Air fryer hard cooked eggs

Air fryer chicken nuggets

Air fryer salmon

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5 Tips to Not Gain Weight on a Cruise

by Kelly Nordby, RD, LDN
not gain weight on cruise

My family and I recently took a cruise to Alaska and it was awesome!  Between all of the activities scheduled during the at sea days and the walking during the days in port, there was plenty to do and despite the 24/7 access to food, I am happy to report that I did not gain weight! 

Here are my top 5 tips to not gain weight on a cruise:

  1. Take the stairs instead of the elevator on the boat.It is truly amazing how many steps you can get just by taking the stairs instead of the elevator, especially when the state room is on the 13th floor and most of the activities are located on the 4th and 5th floors.  There was usually a line for the elevators anyway, so taking the stairs ended up being quicker in most cases. 
  2. Stay busy by participating in the many activities on the boat. Among the bumper cars, volleyball, dodgeball, ping pong, indoor sky diving, introduction classes for acupuncture, events, shows, and activities on the boat, there was not a lot of time or interest in snacking.  In addition, walking from activity to activity on an enormous cruise liner produces a lot of steps.  I was able to get 10,000+ on most days.
  3. Order a salad or broth-based soup as an appetizer. Since the dining room meals included three courses, I tried not to overdo it by ordering a heavy appetizer.  Instead, I ordered a salad with vinaigrette dressing or broth-based soup like minestrone and saved my calories for the main course and dessert.
  4. Allow yourself one dessert per day. Since every meal on a cruise can be finished off with a dessert, I tried to only pick my favorite dessert of the options available and allowed myself one dessert per day.  After all, it is vacation!  Most of the dining room options included a very tasty ‘no sugar added’ (not sugar-free) option which worked perfectly.  It was sweet, but not too sweet and only a small piece was served.
  5. Load up with vegetables first at the buffet. The buffet can be very tough to navigate especially when I was really hungry and wanted to put one of everything on my plate.  To tackle this, I started each meal with a large salad or grilled vegetables and finished it off with lean protein like fish and chicken.  I tried to limit starchy foods like white rice, pasta, and potatoes and saved these calories for my daily dessert (as noted in #4).

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