Judy E. Buss

Preparing wholesome meals does not mean that you have to spend your life standing in the kitchen developing varicose veins, or sacrificing taste! Healthful food is utterly delicious, quick and easy to make! Uninitiated folks believe that preparing nutritious fare forces the home cook to devote his/her life to endless peeling and dicing, and the outcome tastes like moose droppings…

Basic, easy-to-find, inexpensive ingredients can be transformed into countless, scrumptious dishes in literally minutes. Recipes which include unhealthy components can be adjusted: For example, if mayonnaise is called for, you can substitute yogurt for it – with or without olive oil, or make it half yogurt and half mayo. For rice or pasta dishes use brown rice and whole or multi-grain pasta respectively. Reduce or eliminate the amount of sugar, and incorporate a moderate amount of fruit, dry fruit, or honey. Add flavors using herbs and spices, and creaminess with olive oil instead of saturated fat. Choose briefly steamed fresh or frozen vegetables over canned ones.

Some other healthy meal choices may be: baked sweet potato with olive oil, salt and pepper; a tossed salad with nuts or seeds; a small portion of rotisserie chicken – skin removed; baked potato with low fat yogurt and chives; a hard-cooked egg, halved and topped with a piece of smoked salmon; etc.

Here is a recipe for you to try: Keep the doctor away – deliciously!

GINGERED SWEET POTATOES
2 servings

2 medium sweet potatoes
2 tablespoons olive oil
1-1/2 teaspoon powdered ginger
1/2 teaspoon powdered nutmeg
Salt and pepper
2 – 3 tablespoons lemon juice

1. Scrub potatoes clean. Cut into bite sized chunks. Steam 15 minutes, or until soft but not mushy.
2. Transfer into an oven-proof dish. Mash with a hand masher. Add all other ingredients, mix well. Adjust flavor if needed. Serve immediately, or keep warm in 200 degrees oven.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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