Fremont Area Medical Center

SUM 2013

Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.

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Recipes IT'S A These luscious fruit and dairy combinations are perfect for brunch, especially after a farmers market expedition. Whether you buy organic or conventionally grown fruits and vegetables, make washing produce a regular part of food preparation. You don't need expensive commercial wash products to get rid of bacteria, according to the University of Maine Department of Food Science and Human Nutrition and Cooperative Extension. Use clean, drinkable cold water and a vegetable scrub brush for thick-skinned vegetables. Then dry with clean paper towels, which eliminates even more bacteria, according to the university experts. If you're peeling fruits or vegetables to reduce or eliminate pesticide residue, wash the outside frst so you don't transfer bacteria to the fesh. Summer Fruit Parfait 6-ounce carton fat-free vanilla yogurt 1 cup part-skim ricotta cheese 1 /8 teaspoon vanilla extract 1 teaspoon sugar 2 cups chopped mixed fruit (such as peaches, strawberries, plums) 1 /4 cup sliced almonds COMBINE yogurt, ricotta cheese, vanilla extract and sugar in a bowl. SPOON about 3 tablespoons yogurt mixture into each of 4 tall glasses. TOP each with ¼ cup fruit. Evenly DIVIDE remaining yogurt mixture, topping each fruit serving. COVER yogurt with remaining fruit. SPRINKLE 1 tablespoon almonds over each serving. Makes 4 (1-cup) servings. Per serving: 182 calories / 8 grams total fat / 10.5 grams protein / 19 grams carbohydrates / 20 milligrams cholesterol / 78 milligrams sodium / 2 grams dietary fiber Brunch Berry Shortcake 1 cup all-purpose four wash cholesterol / 187 milligrams sodium / Makes 4 servings. 4 grams dietary fiber Note: This shortcake is best served warm from the oven. 1 tablespoon and 2 teaspoons sugar 2 teaspoons baking powder 1 /4 teaspoon salt 2 tablespoons unsalted butter, cut in slivers 1 /4 cup unsweetened applesauce 1 /4 cup reduced-fat milk 1 cup fresh raspberries 1 cup fresh blueberries 1 /2 cup reduced-fat vanilla Greek yogurt Per serving: 288 calories / 7.5 grams total fat / 7.5 grams protein / 42.5 grams PHOTOGRAPHED BY CHRISTINE PETKOV carbohydrates / 19.5 milligrams COMBINE four, 1 tablespoon sugar, baking powder and salt in large bowl. CUT in butter slivers until crumbly and well coated with four mixture. STIR in applesauce and milk to form sticky dough. DROP by rounded ¼-cup measure onto baking sheet lined with parchment paper. BAKE in preheated 400-degree oven for 20 minutes or until shortcakes are golden brown. REMOVE from oven. PLACE on wire rack until just warm. While shortcakes are baking, COMBINE berries and remaining 2 teaspoons sugar in bowl. STIR and set aside. To ASSEMBLE, split open warm shortcakes. PLACE each bottom half on a dessert plate. DIVIDE berries and SPOON with any accumulated juice over each shortcake bottom. TOP each serving with 2 tablespoons yogurt. CLOSE or set top halves of shortcakes to side. Pueblo, Colo., and Òthings taste better.Ó Produce is also less expensive when itÕs in season locally rather than being shipped in from other regions. ÒIf you stay within season, organic food isnÕt that expensive,Ó Dr. Nabors says. Cut the cost of organic produce by buying organic in bulk if you can, adds Dr. Vallejo, who specializes in internal medicine. For example, purchase a bushel of organic potatoes and split the spuds with your friends. Most of all, though, donÕt think that you canÕt eat produce unless it has been organically grown. ItÕs more important to eat plenty of fruits and vegetables overall no matter how theyÕve been grown, says Dr. David Kroska, an OB/GYN at St. Cloud Hospital in St. Cloud, Minn., and director of the hospitalÕs L.I.F.E. (Lifestyle, Food & Exercise) program. ÒWhat the country needs is a transition to more plant-based nutrition,Ó he says. • w w w. s p i r i t o f w o m e n . c o m S U M M E R 2 013 SPI RIT O F WOM EN 7

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