Recipes from Healthy Today Newsletter

www.PacMed.org1.888.4PACMED

Welcome to Our Ever-Growing Collection of Healthy Recipes

This selection of recipes has been recommend-ed by our dietitians, who want to help you make the best eating choices you can. We hope you will enjoy this resource and fi nd some new favorites to add to your repertoire of meals and snacks. We will continue to add to this col-lection, so visit www.PacMed.org/recipes to explore new and wholesome ideas for you and your family.

If you have questions about nutrition or your health, we invite you to make an appoint-ment with your doctor or a PacMed provider. To talk with a PacMed representative, call 1.888.4PACMED.

3 cups water2 tsp kosher salt1 cup quinoa, well-rinsed2 19-oz cans (4 3/4 cups) black beans, drained and rinsed2 19-oz cans (4 3/4 cups) diced tomatoes, drained1 large orange bell pepper, chopped1 jalapeño pepper, seeded and chopped1 tbsp extra virgin olive oil1/4 cup fresh lime juice1 tsp grated lime zest3/4 tsp ground cumin3/4 tsp ground coriander1/4 cup cilantro, chopped5 whole scallions, minced

Southwest Style Quinoa Bean Salad (Serves 12)

1. Bring water and salt to a rolling boil in a large pot. Add quinoa and reduce heat to a simmer. Cover and cook 15 minutes.

2. Remove from heat and fluff with fork before cooling to room temperature.

3. In a large serving bowl, combine beans, tomatoes and peppers. Add quinoa and toss mixture together.

4. In a small bowl or pitcher, whisk together oil, lime juice and zest, spices, cilantro and scallions. Pour dressing over the salad, toss once more and chill 8–12 hours before serving.

Nutritional information per serving (1/12 of recipe):Calories: 224 Total fat: 3 g Carbohydrate: 39 g Fiber: 9 g Sodium: 142 mg Total protein: 10 g

From the sparkpeople.com Web site

In a 3-quart saucepan, sauté onion in olive oil until translucent, about 5 minutes. Add tomatoes and cook until tomatoes are mostly liquid, about 15 to 20 minutes. Add stock, water and garlic, and simmer another 5 to 10 minutes. Puree with a stick blender, or in batches in a blender or food processor. Adjust flavor with garlic powder, if using, and season generously with basil and ground pepper.

Serving suggestion: Top with a small dollop of nonfat Greek yogurt (shown).

Ripe Tomato Soup(Serves 6. Preparation, 40 minutes)

1–2 tablespoons olive oil1 medium onion, chopped3 pounds ripe, fresh tomatoes, trimmed and coarsely chopped2 cups reduced-sodium chicken stock 1 cup waterEither 10–12 cloves roasted garlic (available already roasted in some store delis) or garlic powder, to tasteChopped fresh or dried basil, to taste Ground pepper, to taste

live oil until translucent about 5

Nutritional information per serving (1 serving = scant cup, without yogurt):Calories: 102 Fat: 1.0 g Saturated Fat: 1.0 gTotal Carbohydrate: 12.0 g Dietary Fiber: 3.0 g Sugars: 7.0 gCholesterol: 0 g Sodium: 198 mg Protein: 4.0 g

Tomatoes are one of the best sources of lycopene, a vital antioxidant that appears to prevent certain cancers and have heart-healthy benefi ts. So eat up! This seasonal soup is delicious hot or cold. Note that the color of the soup will depend on the season and type of tomatoes used.

2 teaspoons olive oil ½ cup red onion, sliced thinly 1 large tomato, enough to cover the bottom of the pie plate, sliced in ¼-inch slicesCooking spray 1 cup lox-style* smoked salmon, sliced into thin strips1 ¼ cups 1% low-fat milk 1 cup shredded reduced-fat cheddar cheese ¼ teaspoon freshly ground white pepper ½ teaspoon dried dill or 1 tablespoon fresh dill, chopped4 large egg whites or ½ cup egg substitute, lightly beaten2 large eggs, lightly beaten

Crustless Salmon Quiche (Serves 8)

1. Preheat oven to 350°.2. Spray a 9-inch pie plate with cooking spray. Layer the tomatoes in the

bottom of the pan.3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and

sauté 1 ½ minutes. Layer onion over the tomatoes. 4. Sprinkle ¼ cup of the cheese over the tomatoes and onion. 5. Combine salmon and remaining ingredients (including the rest of the

cheese) in a large bowl. Pour milk mixture over tomato and onion mixture.6. Bake at 350° for 40 minutes or until top is golden and a knife inserted in

center comes out clean; let stand 5 minutes. Serve with toast.

Nutritional information per serving (1 serving = 1/8 of the quiche):Calories: 135.6 Fat: 5.9 grams Saturated fat: 2.1 gramsCarbohydrate: 5.8 grams Fiber: 7 grams Sodium: 578 mg*Protein: 14.2 grams

This food is also a good source of Vitamins A, B12 and D; calcium, folate, riboflavin and selenium.

* To cut sodium in half, use plain baked salmon instead of smoked salmon.

A healthy take on the classic ham and cheese quiche, this version saves you 344 calories, 23 grams of fat, 11 grams of saturated fat and 200 grams of sodium compared to the commercial ver-sion.

Rev Up the Kids This WinterWhy let colder temperatures and less daylight make your kids feel cooped up? It just takes a little imagination to start their engines, get the blood flowing and burn some calories!

Katy Jo Reinmiller, DPT, a physical therapist at our Beacon Hill clinic, offers these kid-friendly ideas to get your children moving this winter.

Get wet: Most kids love to swim. With com-munity pools all over the Puget Sound area, winter is a great time to sign up for lessons or enjoy an open swim. And if you bundle up, a little rain or snow can turn a wet walk or hike into a fun adventure.

Create a competition: Almost any activity—even chores—can be made more appealing if

it’s turned into a contest. Who can do the most jumping jacks without stopping? Who can dust, clean the room and pick up dirty laundry the fastest?

More recipes online! Go to www.PacMed.org/recipes.

Spicy Spaghetti SquashServes 6

Lean ground turkey, fresh squash and other healthy ingredients make this recipe a tasty, nutritional choice for those winter days ahead.

Nutritional information per serving as written:Calories: 154 Fat: 7.6 g Total Carbohydrate: 10.3 g Dietary Fiber: 1.3 g Sugars: 13.6 gCholesterol: 44 mg Sodium: 99 mg Protein: 11.3 g

Move and groove: Create a family talent show to see who can create the wildest dance routine. Play a game that requires movement, like Twister, charades or follow-the-leader. Or add a twist to a stationary game … if someone loses a round in a video or board game, they do 20 sit-ups or a lap around the block.

Try a new sport: Check out a bowling alley, skating rink or ski area. Visit a community center for basketball, volleyball, gymnastics or indoor soccer. If you have a big garage or spare room, turn it into a space for hopscotch or Nerf ball hoops.

Whatever activities you and the kids choose to do, remember to stay hydrated. And if you need a well-child checkup or school and sports physicals, see us!

To learn more about Katy Jo, visit www.PacMed.org or call 206.621.4080 to make an appointment.

Ingredients:

1 small spaghetti squash, halved and seeded1 tablespoon olive oil½ cup minced onion3 cloves garlic, minced2 green onions, minced12 ounces ground white-meat turkey2 cups crushed tomatoes2 tablespoons red wine2 teaspoons capers2 teaspoons minced fresh oregano 2 teaspoons crushed red pepper flakes2 tablespoons chopped fresh parsley

Preheat oven to 350 degrees.

Place each squash half cut side down on a cookie sheet and bake uncovered for 45–60 minutes or until a fork goes easily into the shell. Allow to cool and scoop out the strands of squash with a large spoon and set aside.

Heat the oil in a skillet over medium high heat. Add the onion, garlic and green onions and sauté for 2 minutes. Add the turkey and cook for 4 minutes. Add the tomatoes and wine and bring to a boil. Lower the heat and simmer for 20 minutes.

Add the capers, oregano, red pepper flakes and parsley; simmer for 5 minutes. If the squash has cooled too much, reheat it in the microwave, covered for 2 to 3 minutes. Top the squash with the sauce and serve.

Get to Know Our Newest ProvidersWe’re pleased to welcome eight new providers to the Pacific Medical Centers team. These individuals bring a wealth of clinical skills and unique personal experience to their practices. We invite you to take a moment to read the brief bios below. For more details, or to schedule an appointment, visit the Who We Are section at www.PacMed.org today.

Keiko Aikawa, MD, FACC, CardiologyFirst Hill, Canyon ParkDr. Aikawa strives to develop a partnership with patients based on communication, education and compassion. To relax, she plays tennis and skis.

Atis Barzdins, MD, Hematology and OncologyFirst HillDr. Barzdins, who speaks English and Latvian, has worked on an anonymized patient data-sharing system for cancer research. He enjoys photography and music.

Matthew R. Gee, MD, FAAD, DermatologyRentonWhether treating skin cancer or a general skin condition, Dr. Gee listens to his patient and conducts a thorough exam before creating a personalized treatment plan.

Alexander M. Hamling, MD, MBA, FAAP, PediatricsCanyon ParkDr. Hamling builds patient-centered partnerships with his patients and their families. He is particularly interested in childhood asthma and diabetes.

Robert Jensen, DPT, Physical TherapyBeacon HillFrom sports injuries to neurological rehab or wound care, Robert aims to provide effective solutions to get his patients back to doing what they love.

Maria G. Lazareva, MD, HospitalistFirst HillDr. Lazareva, who speaks English and Russian, believes a compassionate, individualized approach with patients is very important in the hospital setting.

Dawn Merydith, LICSW, Behavioral Medicine NorthgateDawn helps people with a range of issues, including anxiety, trauma, life transitions and self-esteem. On a personal note, she enjoys yoga, meditation and music.

Jennifer Newkirk, FNP-BC, Interventional Pain ManagementFirst HillJennifer strives to understand the unique history of each patient in order to maximize their well-being and quality of life. She’s a fan of football and felines.

More recipes online! Go to www.PacMed.org/recipes.

Garlic Chipotle Chicken TacosRecipe adapted by Kristal Lowe, RD, CD, CDE Serves 4, serving size 2 tacos

Give your summer grill a break from burgers and dogs. Try these festive, healthy tacos as a crowd-pleasing alternative. Cauliflower is also a good source of vitamin C, K and magnesium.

Nutritional information per serving as written:

Calories: 312 Fat: 9.8 g Saturated Fat: 0.9 g Carbohydrate: 27.8 g Fiber: 4 g Monounsaturated fat: 4.8g Cholesterol: 66 mg Sodium: 533 mg Polyunsaturated fat: 2.8gProtein: 29.5 g

Ingredients:

1 tablespoon chopped fresh garlic1 tablespoon minced chipotle chile, canned in adobo sauce2 tablespoons canola oil, divided1 pound chicken cutlets¾ teaspoon kosher salt, divided¾ teaspoon black pepper, dividedCooking spray2 teaspoons chili powder1 small red bell pepper, cut into 8 slices1 small green bell pepper, cut into 8 slices1 small Vidalia onion, cut into ½ -inch rings8 (6-inch) corn tortillasToppings ideas: sliced avocado, tomatillo salsa, pico de gallo, shredded lettuce

Preparation:

Preheat grill to medium-high heat. Combine garlic, chipotle and 1 tablespoon oil; rub evenly over chicken. Sprinkle with ¼ teaspoon salt and ¼ teaspoon black pepper. Place on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Remove from grill; keep warm. Combine remaining oil, remaining salt, remaining black pepper and chili powder in a large bowl. Add bell peppers and onion; toss gently to coat. Place vegetables on grill rack; grill 5 minutes on each side or until soft and charred. Place tortillas on grill rack coated with cooking spray; grill 30 seconds on each side or until lightly charred. Remove from grill; keep warm. Thinly slice chicken. Divide chicken, bell peppers and onion among tortillas. Add toppings and enjoy!

Recipe adapted from Cooking Light, November 2005 by Kristal Lowe, RD, CD, CDE

= this provider has a video online

We’re an Active NeighborPacific Medical Centers is delighted to lend a helping hand in making our communities happier, healthier places. Here’s a snapshot of a few activities we supported in 2013. For upcoming events, visit the Community Activity page under About Us at www.PacMed.org. Join us if you can!

Walking with YouPacMed employees got moving—and busy fundraising— to support the American Heart Association’s Seattle Heart Walk, and the American Diabetes Association’s Step Out Walk to Fight Diabetes in both Seattle and Tacoma. We also supported the Benson Hill Elementary Walk-a-Thon in Renton, ROCKiT Walk About on Beacon Hill and the Relay for Life events in Puyallup and Federal Way.

Health Awareness For Women: PacMed hosted a free women’s health event at our Canyon Park and Renton clinics to promote aware-ness of common gynecological issues, and a table at the Tacoma Mall’s “Paint the Mall Pink” event in support of breast cancer awareness.

For Men: We hosted a free men’s health event to discuss gender-specific health targets at our Canyon Park and Beacon Hill clinics.

For Families: PacMed hosted a booth at the Juvenile Diabetes Research Foundation’s “T1D Global Path to a Cure” symposium. Our Federal Way clinic preformed blood pressure readings and discussed healthy living at the Com-mons Mall Farmer’s Market. Our Lynnwood clinic offered blood pressure screenings at the Tour de Terrace Festival in Mountlake Terrace. And our Totem Lake clinic partnered with the Living Well AllianceTM at the Juanita Health Fair at Juanita Beach Park.

For Seniors: Our Beacon Hill clinic hosted a team of Japanese doctors from Hiroshima Prefectural Medical Association to con-duct comprehensive medical evaluations of Pacific Northwest residents who survived the 1945 US atomic bombings of Hiroshima and Nagasaki. Also, our Canyon Park clinic participated in the Senior Social and Resource Fair at McCollum Park in Mill Creek.

Salute to Armed ForcesPacMed employees and our US Family Health Plan (USFHP) team participated in a number of events to support our troops, including: the Hawks Prairie Rotary Military Family Day, City of University Place & Association of the United States Army’s “16 CAB Appreciation Day,” the 4-2 Stryker Brigade return at Fort Steilacoom Park, and the Puyallup Chamber of Commerce and the Association of the United States Army “Salute to the Troops” and “Great American Picnic.”

Just for FunIn the spirit of creating a more active, vital community, PacMed hosted a free Halloween pumpkin patch for kids in Renton, the Jefferson Park Jubilee on Beacon Hill and a Trike-a-Thon event at Central Lutheran Preschool in Everett. We also sponsored The Com-edy of Errors and The Government Inspector at the Seattle Public Theatre on Green Lake. And our Beacon Hill, Madison and North-gate clinics joined together to sponsor Batman: The Movie (1966) and Hairspray at Three Dollar Bill Cinema’s Outdoor Cinema Series.

More recipes online! Go to www.PacMed.org/recipes.

Cauliflower & Potato MashServes 12, Serving size 1/3 cup

By substituting in the antioxidant-rich cauliflower, you’ll create a lower carbohydrate and more nutritionally enhanced dish. Cauliflower is also a good source of vitamin C, K and magnesium. Recipe adapted from Cooking Light, November 2005

Nutritional information per serving as written:Calories: 52 Fat: 2.0 g Total Carbohydrate: 9.5 g Dietary Fiber: 2.2 g Sugars: 13.6 gCholesterol: 6 mg Sodium: 331 mg Protein: 2.3 g

Ingredients:

2 cups plain mashed potatoes 5 1/2 cups coarsely chopped cauliflower (about 1 small head) 1/2 cup fat-free milk 6 garlic cloves 1 bay leaf 1 tablespoon unsalted butter 1 teaspoon salt 1/4 cup chopped fresh chives

Preparation:

Prepare 2 cups of plain mashed potatoes. Keep warm.

Cook cauliflower in boiling water 7 minutes or until tender. Drain.

Place fat-free milk, garlic cloves and bay leaf in a small saucepan; bring to a simmer. Cover and cook over low heat for 10 minutes. Discard bay leaf. Place cauliflower, milk mixture, butter and salt in a food processor, and process until smooth, scraping sides of the bowl occasionally. Combine mashed potatoes and cauliflower mixture in a large bowl, stirring until well blended. Garnish with chives.

More recipes online! Go to www.PacMed.org/recipes.

Slow-Cooker Sweet Potato & Lentil SoupRecipe from Kristal Lowe, RD, CD, CDE Total Time: 25 min prep, 8 hours cook Yield: 4 servings

Nutritional information per serving as written:

Calories: 257 Fat: 4 g Carbohydrate: 45 g Fiber: 10 g Sodium: 240 mg Protein: 12 g

Ingredients:

1 large sweet potato, peeled and diced3 medium carrots, cut into ½-inch pieces3 stalks celery, cut into ½-inch pieces2 leeks, halved lengthwise and cut into ½-inch pieces (white and light green parts only)¾ cup dried yellow or red lentils1 4-inch piece ginger, peeled and finely grated1 teaspoon curry powder, dividedDash of salt1 tablespoon extra-virgin olive oil2 cloves garlic, thinly slicedJuice of ½ lemon½ cup chopped fresh cilantro

Preparation:

• Combine the sweet potato, carrots, celery, leeks, lentils, ginger, ¾ tea-spoon curry powder and 1 teaspoon salt in a 4- to 6-quart slow cooker. Add 6 cups water and stir; then cover and cook on low, undisturbed, 8 hours.

• Stir the soup vigorously with a whisk to make a rough puree. Thin with hot water, if desired.

• Place olive oil in a small skillet over medium-high heat. Add the garlic and the remaining ¼ teaspoon curry powder and cook until the curry powder is slightly toasted, about 1 minute. Stir the curry mixture into the soup and add the lemon juice, cilantro and salt to taste.

Clinic News First Hill Remodel CompleteWe recently celebrated a reorganized and updated First Hill clinic. The new layout consolidates departments on two floors, making it easier to navigate. Stop by soon and see it for yourself!

Federal Way on the MoveWe’ve found a new home for our Federal Way clinic and will be moving later this year. The new clinic will be more than double the size of the current clinic, enabling us to expand the num-ber of providers and clinic services we offer. It’s located at the Gateway Shopping Center. Stay tuned for updates on the timing of this big move.

We’re in Your Community Having Fun Supporting You PacMed sponsors and participates in many community events around the area. Take a peek at some of the pho-tos and highlights of the past few months.

• During the state fair season in Puyallup, PacMed employees parked cars in the empty lot after hours and raised $3,000 to support the American Diabetes Association (ADA) and American Heart Association (AHA). We also participated in the ADA and AHA walks in October, raising more than $20,000 for both causes.

• Northgate clinic employees helped with the Green Lake Gobble 5k on November 23. This Thanksgiving-themed running and walking event supported Seattle’s Union Gospel Mission through a cash donation and a canned food drive.

• Our Renton clinic hosted a Winter Wonderland Party for the community on December 6. Guests were invited to do crafts, enjoy snacks and take home a free book.

• Each fall and winter, PacMed sponsors the air force and army association chapters’ Thanksgiving Turkey Drop and holiday Ham Drop, which gives 6,000–8,000 turkeys or hams to military families.

Save the DateVisit our Facebook page or the Community Activity calendar at PacMed.org, for a list of upcoming events. Join us!

Snacks Are Not All Created Equal

High-fi ber, nutritious foods such as fresh

fruit and vegetables, popcorn, nuts and

cereal control your appetite by helping you

feel full, and therefore less likely to overeat.

Chewing foods also helps to stimulate the

brain, increasing your overall satisfaction.

And, because fi ber slows down the release

of carbohydrates, you benefi t from a “time

release” eff ect: sustained energy for a lon-

ger period of time.

In a large bowl, stir together:• 4 cups dry-roasted almonds (no salt), sliced

(Diced cocoa-dusted almonds are a delicious substitute) • 2 cups Fiber One® Original cereal or another

similar cereal• 2 cups yogurt-covered raisins*

• 2 cups Special K® Red Berries cereal or another

Ever-Changing Healthy Snack Mix

Makes 10 cups (one serving = 1/2 cup). Remember to measure your portion!

This throw-together snack mix combines salty and sweet fl avors for a satisfying munch. And because it contains whole grains, fi ber, protein and unsaturated fat, it provides an energy boost with hunger relief that lasts. Keep the recipe fresh by using diff erent nuts or low-sugar cereals, but realize that the nutritional value will change.

p

aa satisfying

portion!

a satisfying

Nutritional information per serving as written:Calories: 136.3 Fat: 11.4 g Saturated Fat: 2.54 mgTotal Carbohydrate: 25.6 g Dietary Fiber: 5.7 g Sugars: 13.6 gCholesterol: 0 g Sodium: 48.4 mg Protein: 5.4 g

* If you are concerned about your sugar intake, you can reduce the amount of yogurt-covered raisins to 1 cup (bringing one serving’s sugar value to 8.3 g). Other nutritional values and recipe yield will also change.

similar cerealMeasure out portions into sandwich bags for grab-and-go snacks, or store in a sealed container. Nuts last longer when kept in the dark or the refrigerator.

Convenience is one reason why kids and adults are more likely to reach for a bag of chips or a high-fat microwaveable snack. Try some of these healthier no-fuss alternatives instead to curb afternoon hunger pangs:

• Individual serving of fat-free yogurt or sugar-free pudding

• Microwaveable popcorn (a whole bag of 94 percent fat-free “butter-flavored” popcorn has less than 150 calories)

• Low-fat string cheese and a handful of cherry tomatoes

• Sliced apple with a tablespoon of peanut butter

• Banana

• A dozen baby carrots with hummus dip

• Cup of homemade trail mix with whole grain cereal, raisins and dry-roasted peanuts or almonds, or a cup of cereal with non-fat milk

• Whole wheat tortilla wrap with low-fat cheese (microwave just long enough to melt cheese)

Eight No-Fuss Healthy Snacks