How Eco Eats Supports Green Businesses

Eco Eats is a Social Enterprise with a food app designed to deliver extra food to charities from grocery stores. It also connects people to restaurant foods and categories like Fresh Finds, Flash Sales, and $9.99 and under!   The company cares about the environment and with each meal ordered, plants a tree to be carbon emission-free.  In that

How many of you get to Friday and think, ‘I could really do with a takeaway’? Well before you reach for your old favorite food delivery app, think again. Eco Eats is a new, unique food delivery service with a difference; it works with the environment by supporting local farmers and encouraging sustainable business practices.

By setting your address, Eco Eats generates restaurants that are available to you. The app automatically sets a 5-mile radius for your local restaurants. This means you reduce carbon emissions by limiting how far your food has to travel. You can choose from a selection of restaurants that have been rated not only on their food but on their environmental impact. There are 10 green flags that restaurants can achieve to show how they are making a difference and promoting a green economy:

  • Food donation: Restaurants donating their leftover food means less food goes to waste and into landfills. It additionally means the food that would normally be in the bin can go towards people who might really need it.

  • Recycling: This should be a given for most restaurants, as there are plenty of facilities that enable restaurants to recycle their waste, preventing it from going to landfills.

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Gluten Free Dining Options

Nicole Palmieri, Senior at Glenbard South High School, shared with Healthy Lombard that In the past 20 years, our world has seen more awareness for “gluten-free,” “gluten allergy,” “gluten sensitivity” options at restaurants and fast-food chains. It can get all too confusing, so here is a comprehensive list of fast-food places and restaurants in Lombard, or near the area, that have gluten-free options, menus, and which ones to steer clear of. Also in this article, you will learn about the difference between celiac disease and gluten intolerance.

Fast-Food that Offer Gluten-Free Options:
• Many fast-food chains offer gluten-free french fries upon request. This includes Chick-Fil-A, Five Guys, Sonic and Arby’s.

• Chains that have the worst opportunities for gluten-free options (according to verywellfit.com) include Burger King, McDonald’s, Taco Bell and KFC “as they have extremely limited options and the risks for gluten crossing-contamination are high.”

  • Those with severe celiac disease should be cautious when ordering food that has any possibility of cross-contamination. In this case, the more questions the better!
  • Cross-contamination appears often in fried foods, so ask if your food will be cooked in oil that is specifically meant for gluten-free items. Also, ask if equipment like toasters, pizza ovens, panini presses, different spatulas, etc. are used for the purpose of keeping conscious of those with a severe gluten allergy.
  • Again, the more questions the better! If you have celiac disease and are asking your waiter or cashier, try to gauge how secure they are in their answers. If they do not seem to know, ask to see a manager! Better to double-check then risk it.
  • Arby’s has a separate gluten-free menu, but most foods that are not potato-based or eaten without bread are gluten-free there. Chipotle is almost unanimously gluten-free, except for its soft flour tortillas. (medicalnewstoday.com)

Another tip is to ask the fast-food place, or any restaurant for that matter, if the food is prepared specifically on a separate surface from gluten-containing items. Read more

MANAGING YOUR CHILD’S DIABETES DURING THE HOLIDAYS

Rise and Shine shared that while the holidays are a great time for indulging in your favorite sweets and treats, they can be stressful if you have a child with diabetes. You’re tasked with paying close attention to your child’s eating choices while making sure he or she doesn’t feel left out of the festivities.

With careful planning, your child can participate and enjoy the holidays with friends and family.

Monitor blood sugar levels frequently

High carb holiday foods, including cakes, bread, and pasta can cause blood sugar levels to spike. Therefore, it’s a good idea to check your child’s level more frequently during the holidays and dose insulin accordingly; keeping in mind that activity may also affect blood sugars.

Different insulin regimens require different strategies

If your child is on an insulin regimen requiring two or three shots per day (known as conventional insulin therapy), try to time the holiday meal around dinner so that the short or rapid-acting insulin can be easily adjusted. Otherwise, if the meal is in the afternoon, consider adding an extra dose of rapid or short-acting insulin to cover the meal. Please discuss details with your child’s diabetes team, which will happily assist in managing insulin doses during holiday festivities. Read more

Spice Up Your Winter

Parents for Healthy Kids ask if you are sick of the chilly, dark weather yet? Well, put a little southwestern spice into your dinner, and imagine you’re on a sunny vacation.  If so, try this for dinner tonight:

Southwest Stuffed Peppers

All your favorite parts of a veggie burrito but with a different shell.

Ingredients:

  • 1 cup long grain white rice
  • 1¼ teaspoons iodized salt, divided, plus additional to taste
  • ¼ teaspoon ground cumin
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon chili powder
  • 3 bell peppers, halved and seeded
  • 2 tablespoons canola oil
  • 1 teaspoon ground black pepper, plus additional to taste
  • 2 tablespoons coconut oil
  • 1 clove garlic, minced
  • ½ yellow onion, diced
  • 2 jalapeños, seeded and diced
  • 1 zucchini, diced
  • ½ cup button mushrooms, diced
  • ½ cup cherry tomatoes, quartered
  • 2 tablespoons chopped cilantro
  • ½ cup black beans
  • ½ cup frozen sweet corn
  • 1 lime, juiced
  • 1 avocado, sliced

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Thanksgiving Cauliflower Substitutes

College of DuPage Nursing Student Nikita Sojka suggests that you can replace those high carb ingredients with low carb cauliflower in your Thanksgiving sides. Your children will not be able to taste the difference.

 

INGREDIENTS     

  • 4 tbsp. butter
  • 1 onion, chopped
  • 2 large carrots, peeled and chopped
  • 2 celery stalks, chopped or thinly sliced
  • 1 small head cauliflower, chopped
  • 1 c. chopped mushrooms
  • kosher salt
  • Freshly ground black pepper
  • 1/4 c. chopped fresh parsley
  • 2 tbsp. chopped fresh rosemary
  • 1 tbsp. chopped fresh sage (or 1 tsp. ground sage)
  • 1/2 c. vegetable or chicken broth

 

DIRECTIONS

  1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
  2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more.
  3. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
  4. Serve

 

 

 

 

 

Replacing Carbs with Vegetables

College of DuPage Nursing Student Nastika Cukali shared that pizza, sandwiches, and pasta are all comfort foods that we end up consuming regularly. The over consumption of these carbohydrates can be detrimental to our health. Carbs are digested in our bodies and become sugar, which then enters the blood. A recent study shows that high-carb diets — containing an average 77 percent carbohydrates — were associated with a 28 percent increased risk of death versus low-carb diet. Looking for new ways to introduce vegetables in your diet? There are great recipes that use vegetables to replace cabs. Although we don’t have to completely eliminate carbs from our diet, we can make smarter choices. When making a sandwich opt to use whole wheat bread instead of white bread. Instead of having your cheeseburger with a bun, you can use lettuce leafs and still enjoy your meal without loading up on the hamburger bun. Down below you will find an easy and delicious recipe on how to use squash to replace regular pasta!

 

Spaghetti Squash Recipe

Prep time: 15 mins, Cook time: 30 mins, Ready in 45 mins

Ingredients:

-1 spaghetti squash, halved lengthwise and seeded

-2 table spoons olive oil

-1 onion chopped

-1 glove garlic minced

-1 1/2 cups chopped tomatoes

-Tomatoes on the Vine Red Cluster

-3/4 cup crumbled feta cheese

-3 tablespoons sliced black olives

– 2 tablespoon chopped fresh basil

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3 Heart Healthy Mexican Dinners You will Love!

College of DuPage Nursing Student Joshua Davick found the following recipes that are delicious,  heart-healthy, have just 5 grams or less of saturated fat per serving:

Refried Bean Tostadas with Pico De Gallo

This is a vegetarian take on a delicious Mexican favorite that you can easily enjoy any night of the week.

Total Time: 15 minutes

Level: Moderate

Yield: 4 servings at 92¢ each

 Ingredients

8 corn tortillas

2 tsp of canola oil

4 plum tomatoes

1 small jalapeno

½ small red onion

2 tbsp. of fresh lime juice

Kosher Salt

Pepper

¼ cup of fresh cilantro

1 can of refried beans

Shredded romaine lettuce

Directions

  1. Heat oven 425 degrees F. Brush the tortillas with canola oil. Place on baking sheets and bake until just crisp, about 8 minutes, flipping halfway through. Transfer to a paper towel–lined wire rack to cool and harden.
  2. Meanwhile, transfer the refried beans to a microwave-safe bowl and cook on high until heated through, 1 minute, stirring halfway through. In a medium bowl, toss together the tomatoes, jalapeño, onion, lime juice, and 1/4 teaspoon each salt and pepper. Fold in the cilantro. Top the tostadas with the beans, tomato mixture, and lettuce, if desired.
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15 Words You Should Avoid on a Restaurant Menu

John Gilpatrick wrote for Tivity Health’s Silver Sneakers newsletter that the average menu is filled with nutritional landmines.

One study found that meals at non-chain restaurants have an average of 1,200 calories—more than half what most people should consume daily.

That’s because, despite increasing public awareness of the nutritional booby traps hiding on menus everywhere, the restaurant experience is still centered around sending customers home full and happy. That means bread and butter, loaded this and fried that. And pie. Because who can say no to pie?

On the positive side, restaurants are now offering more healthy options than ever. You just need to know where to look. You also need to beware of the biggest health trap of all: portion size.

“Portions at restaurants are also significantly larger than they should be,” says Rebecca Noren, R.D., a dietitian and culinary marketing manager for Chef Ming Tsai. “They range anywhere from 100 percent to 500 percent larger than they were 30 to 40 years ago.”

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What’s Cooking at MyPlate2Yours

Salmon with Mango Salsa

Lynn Dugan  at  MyPlate2Yours  shared that this 30-minute start-to-finish recipe looks and tastes like you ordered it at a fancy restaurant!

NUTRITION TIP:  Fish is a great source of heart healthy omega-3 fatty acids. Health experts recognize that the US diet does not include enough omega-3. Since our bodies cannot produce these fatty acids, we need them in the foods we eat (other good sources include flaxseed, walnuts and soybeans). Salmon is rich in omega-3 and Salmon with Mango Salsa  is delicious!

(serves 4)

Ingredients:

4, 6 ounce salmon fillets (about 1 inch thick)

1 tablespoon honey

1 tablespoon low sodium soy sauce

1 teaspoon olive oil

1/4 teaspoon black pepper

Salsa:

1/2 cup diced mango (1 small)

1/2 cup diced kiwi (2 whole)

1/4 cup fresh chopped cilantro

1/4 cup orange juice

1 tablespoon fresh lime juice

  •  Mix honey, soy sauce, oil and pepper in a ziplock bag. Add fish. Marinade for 15-20 minutes. Meanwhile, mix salsa ingredients in a small bowl. Season with salt, to taste.  Refrigerate.
  • Heat a large non-stick skillet on medium high. Cook fish, 5 minutes and flip for an additional 5 minutes, until fish is cooked through.
  •  Serve salmon with salsa on top of each filet. Enjoy!

Misty Copeland’s Pasta-Free Zoodles Primavera

My Fitness Pal shared that in her book, “Ballerina Body,” Misty Copeland, the first African-American female principal dancer for American Ballet Theater, knows that you don’t have to sacrifice taste for health. Living her passion, she approaches her daily meals just like she approaches dancing. In the chapter entitled “Meal Choreography,” she breaks down meal-planning suggestions for 21 days. The noodles in this recipe, made entirely of zucchini, are just one way Misty manages to pack ample servings of veggies into her meals everyday.

ZOODLES PRIMAVERA

This dish allows you to satisfy your pasta cravings but substitutes delicious vegetables — zucchini, spinach and broccoli — for the pasta. With the addition of Italian seasoning, garlic and Parmesan cheese, I don’t think you’ll miss the spaghetti!

Ingredients

  • 4 medium zucchini, ends trimmed
  • 4 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 small onion, chopped (about 1/2 cup)
  • 1 cup broccoli florets
  • 2 cups spinach, tightly packed
  • 1/2 cup sliced mushrooms
  • 1/2 red bell pepper, chopped (about 1/2 cup)
  • Salt and pepper
  • 1 teaspoon dried Italian spices (typically a medley of basil, oregano, rosemary, onion powder and garlic powder — available in a jar)
  • 1/2 cup grated Parmesan cheese
  • Special equipment: Spiralizer

Directions

To create the “zoodles,” insert the zucchini into the spiralizer, one at a time, much like you’d sharpen a pencil. (Please follow the manufacturer’s instructions.) Set aside the vegetable noodles.

In a large skillet, heat the olive oil over medium-high heat. Add the garlic and onion and cook until translucent, about 4 to 5 minutes. Add the broccoli, spinach, mushrooms and bell pepper. Sprinkle with salt and pepper. Cook on medium, stirring frequently, for 5–7 minutes, or until the vegetables are just tender.

Add the spiralized zucchini and dried Italian spices. Continue cooking for another 5 minutes, stirring frequently. Top with the cheese and serve.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 of recipe  

Per serving: Calories: 232; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 11g; Cholesterol: 11mg; Sodium: 225mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 7g; Protein: 8g

Nutrition Bonus: Potassium: 715mg; Iron: 7%; Vitamin A: 41%; Vitamin C: 93%; Calcium: 20%