Pumpkin Mousse Recipe – Only 100 Calories Per Serving

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The fall is a perfect time to enjoy a taste of the season with pumpkin recipes. Fortunately, you don’t have to splurge too much with this light pumpkin mousse recipe. This recipe is also great to have on hand during Thanksgiving – it’s a great substitute for pumpkin pie because it has the taste of the filling without the fat-filled pie crust.

Pumpkin is full of fiber, and this mousse is a delightful treat everyone in your family can enjoy.

Pumpkin Mousse

Serves 4
Per serving: 100; Total Fat, 5 grams; Protein, 2 grams; Carbohydrates, 13 grams

Pumpkin Mousse Ingredients

2 small packages of instant sugar-free vanilla pudding
2 cups of fat-free milk
1/2 teaspoon pumpkin spice such as cinnamon, nutmeg, etc.
15-ounce can of pumpkin
8 ounces of fat-free Cool Whip

Pumpkin Mousse Directions

  1. Make pudding first with the 2 cups of skim milk.
  2. Fold in the rest of the ingredients - spice, pureed pumpkin and Cool Whip.
  3. Serve!

How to Roast Pumpkin Seeds

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At this time of year, pumpkins are on just about everyone’s mind. Once picked from the patch, and carved, what do you do with the pumpkin seeds?

Roast them!

Nutritional Value for Pumpkin Seeds

Seeds are a great snack because they are high in protein and contain essential, heart-healthy fats.

A one-ounce serving of pumpkin seed contains just 5.5 grams of total fat, 15 grams of carbohydrates and 5 grams of fiber. They also contain 5 grams of protein.

While pumpkin seeds do contain protein, they do not contain all essential amino acids and should be eaten as part of a balanced diet.

How to Roast Pumpkin Seeds

Roasting pumpkin seeds is easy and fun!
  1. Remove pumpkin seeds from the pumpkin and rinse them under cold water. Make sure to remove any excess pulp from the seeds.
  2. Place the seeds in a single layer on an oiled cookie sheet (or a sheet sprayed with non-stick spray).
  3. Sprinkle with sale and bake at 325 degrees for about 25 minutes or until toasted.

You can also add different spices to try new flavors. Keep in mind that seasonings may contain sodium. It is wise to watch sodium when seasoning pumpkin seeds.

Obesity Increases Your Cancer Risk

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Obesity has been cited as the cause of many chronic conditions such as diabetes, cardiovascular disease and sleep apnea. Another condition obesity can cause in cancer.

The cause of cancer is complex and differs for each person. Risk factors can include gender, age, genetics and environmental risks, but one risk is directly attributed to the way we lead our lives – lifestyle. Lifestyle risks for cancer may include smoking and tobacco use, alcohol abuse and obesity.

Specifically, obesity is associated with the following cancer types (and possibly others):
  • Esophagus
  • Pancreas
  • Colon and rectum
  • Breast (after menopause)
  • Endometrium (lining of the uterus)
  • Kidney
  • Thyroid
  • Gallbladder

Why is Obesity a Risk Factor for Cancer?

There are several reasons researchers think obesity may contribute to cancer risk:
  • Fat tissue produces excess amounts of estrogen, high levels of which have been associated with the risk of breast, endometrial and some other cancers.
  • Obese people often have increased levels of insulin and insulin-like growth factor-1 in their blood, which may promote the development of certain tumors.
  • Fat cells produce hormones, called adipokines that may stimulate or inhibit cell growth.
  • Fat cells may also have direct and indirect effects on other tumor growth regulators
  • Obese people often have chronic low-level, or “subacute,” inflammation, which has been associated with increased cancer risk.

How to Decrease Your Risk for Cancer

While some risk factors for cancer cannot be changed (gender, age) a risk factor like obesity can be changed through lifestyle modifications, diet and exercise.

If you’ve struggled to lose weight in the past, you may want to seek help through the Penn Metabolic and Bariatric Surgery Program. Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free weight-loss event here.

Information was adapted from NCI.gov.

Best Places in Philadelphia and New Jersey to Pick Pumpkins

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A tradition for families all over, pumpkin picking is a must-do every fall. And, the Philadelphia region has many pick-you-own pumpkin patches sure to delight every member of your family.

Here is a list of pumpkin-picking farms in the Philadelphia and South Jersey areas.

PA Farms for Pumpkin Picking

Linvilla Orchards

Located in Media, PA, Linvilla Orchards is a 300-acre farm dedicated to farming and fun. Families can take a ride to Pumpkinland to pick pumpkins, enjoy games, and feed livestock on the farm.

Linvilla Orchards Address and Hours
598 Linvill Road, Media, PA 19063
Thursday through Saturday, 8 am to 7 pm
Sunday through Wednesday, 8 am to 6 pm

Sugartown Strawberries

Don’t let the name of this orchard fool you, Sugartown Strawberries located in Malvern, PA, has pumpkins fresh for picking. Hayrides take families to pick their own pumpkins, and Sugartown also has a country store, bird sanctuary and a sunflower farm.

Sugartown Strawberries Address and Hours
650 Sugartown Road, Malvern, PA 19355
Weekends, 11 am to 5 pm

Milky Way Farm

Milky Way Farm is located in Chester Springs, Chester County. The farm raises animals including cows, and has an on-site creamery. They promote sustainability through education and eco-friendly farming practices.

For fall harvest, they offer free hayrides to their pumpkin patch.

Milky Way Farm Address and Hours
521 Uwchlan Avenue, Chester Springs, PA 19425
Weekends, 10 am to 5 pm
Weekdays, 3 pm to 5 pm (no hayrides)

NJ Farms for Pumpkin Picking

Johnson’s Corner Farm

Located in Medford, NJ, Johnson’s Farm offers hayrides to pick pumpkins, and has playgrounds for children to enjoy all day. Their farm market boasts delicious baked goods and fresh-from-the-farm fruits and vegetables. Johnson’s also has fall harvest festivals every weekend with music, a moon bounce and corn maze among other family-fun activities.

Johnson’s Corner Farm Address and Hours
133 Church Road, Medford, NJ 08055
Weekdays, 11 am to 5 pm
Weekends, 10 am to 5 pm

Duffield’s Farm Market

Duffield’s Farm Market is a year-round market and working farm located in Sewell, NJ. Fall weekend offer family fun like hayrides, a corn maze and a moon bounce.

Duffield’s Farm Market Address and Hours
Greentree and Chapel Heights Road, Sewell, NJ 08080
Monday through Saturday, 9 am to 7 pm

Mood’s Farm Market

Mood’s Farm Market is located in Gloucester County. They offer pumpkin patch hayrides and apple cider donuts baked fresh daily. They also have a market with fresh fruit, produce and baked goods.

Mood’s Farm Market Address and Hours
901 Bridgeton Pike, Mullica Hill, NJ 08062
Monday through Saturday, 8 am to 6 pm (market), 8 am to 5 pm (picking)
Visit the Mood’s Farm Market website for hayride times.

Finding Time to Exercise

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Whether you work full time outside your home or manage a house full of family, everyone is busy. Finding time to work out and fit in fitness isn’t always easy to do, but it is important for your health, and to set a good example for your family, children and friends.

Kathryn Schmitz, PhD, MPH, FACSM, is an associate professor at the Perelman School of Medicine at the University of Pennsylvania. She is also the mom of two teens, works 60 to 70 hours a week and still manages to find time to work out. In this blog, she discusses her own fitness goals, and how she finds time to exercise.

I work 60 to 70 hours a week, I’m the mother of two teens, and I work out three to five times a week.

In the past, I kept up with my workout schedule by setting a goal to train for a particular running event. I’ve done many 10-mile and half-marathon races in the Philadelphia area. I’m not fast, but by setting a goal for myself, I can focus and train for a specific event, even if I wasn’t the fastest person there.

The last race I trained for was the Broad Street Run in 2011. I trained to do this 10-mile event with a breast cancer survivor who was participating in one of my studies. She wanted to do the race but didn’t know whether she could.

We crossed the finish line together with our arms raised high.

I decided it was a terrific note on which to end my long races. You see, I have never enjoyed running long races. I just set the goal of completing a particularly long running event so that I would be motivated to stay on my training schedule.

But since I haven’t been training for an event, I needed a new way to set goals. Late last year I found a terrific one on the blog of a cancer survivor and fitness professional by the name of Alwyn Cosgrove. Mr. Cosgrove set a goal of completing 200 workouts a year. I liked this idea so much that I’ve adopted it for 2012. I’m three months in and have 48 workouts to show for it!

Finding Time to Work Out

Katie Schmitz, PhD, MPH, FACM 

I fit in my workouts in the evening. I have a rule that I cannot sit and watch television in the evening, I have to be lifting weights, stretching or on the treadmill if the television is on. This limits my television viewing and motivates me to exercise if there is a particular show I like to watch.

I also use exercise to spend time with my family. My partner and my children and I work out together sometimes. Those are my favorite workouts because we get to spend time together and I know I am setting a good example for my children.

We also make it fun. My 14-year-old son and I make faces when we are lifting weights and that makes us both laugh. Then we find ourselves remembering those faces later and we laugh again!
The bottom line is that for me, setting fitness goals helps me stay on track and focus on personal fitness achievements. You don’t have to run a race, or climb a mountain to focus on getting exercise. Do what works for you, find time when you can, and remember to have fun.

Do you struggle to find time to work out? How do you do it?


Get More Information About Weight-loss Surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free weight-loss event here.

Five Best and Worst Breakfast Cereals

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There’s no question that a healthy breakfast is the best way to start the day. Breakfast revs up your metabolism for the day and prevents overeating later by giving your body a good foundation for energy.

But it can also be one of the most unhealthy meals of the day.

A recent study found that one cup of sugary-sweetened cereal contains more sugar than three chocolate chip cookies.

When choosing cereal, look at the sugar content, and trans fat content. Fiber also plays an important role. Try to choose cereals with more than 5 grams of fiber per serving.

Best Cereals

Here are five of the best cereals to choose:
  1. Cheerios®
  2. Fiber One®
  3. Go Lean® (Kashi)
  4. Wheaties®
  5. All-Bran®

Worst Cereals

Some of the worst offenders are obvious - their names say it all.
  1. Fruit Loops®
  2. Cap’n Crunch’s Crunch Berries®
  3. Apple Jacks®
  4. Golden Crisp®
  5. Honey Smacks®

Get More Information About Weight-loss Surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free weight-loss event here.

Easy Ways to Eyeball Portion Sizes

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Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides everyday objects as a guide for standard serving sizes of common food items.

At home you measure and weigh your food to maintain portion control, but because portion sizes at restaurants are notoriously larger than what’s recommended, it can be difficult to figure out how much you are eating when you eat out.

Uncertainty about portion size is particularly problematic when trying to lose or manage weight. For successful weight loss, it is essential to know and keep track of your food intake.

Use these comparisons to everyday items as a guide to standard serving sizes of common foods.

  • 3 oz. of meat = A deck of cards
  • 3 oz. of fish = A checkbook
  • 1 ½ oz. of cheese = 3 dice
  • 2 tbsp. peanut butter = A ping pong ball
  • 1 medium-sized fruit = A baseball
  • 1 cup of cooked vegetables = A baseball
  • 1 medium potato = A computer mouse
  • 1 cup pasta = A baseball
  • 1 bagel = A hockey puck
  • ½ cup of ice cream = A light bulb
  • 1 tbsp. butter or oil = A poker chip

Get More Information About Weight-loss Surgery at Penn

If you are considering bariatric surgery as a way to permanently lose weight, you can find out if the surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free weight-loss event here.

How Affordable Healthcare Act Will Affect Obesity Treatment

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President Obama’s Affordable Healthcare Act may help millions of obese Americans get the help they need to shed pounds.

The U.S. Supreme Court recently upheld the Affordable Healthcare Act, including the component aimed at the prevention of chronic disease, and focusing on treating health issues such as obesity that contribute to chronic disease.

From Healthcare.gov:

“President Obama believes a focus on prevention will offer our nation the opportunity to not only improve the health of Americans but also control health care spending. By concentrating on the underlying drivers of chronic disease, the Affordable Care Act (ACA) helps us move from today’s sick-care system to a true ’health care’ system that encourages health and well-being.”

One of the initiatives within the ACA is obesity prevention and fitness. Through this initiative, monies will be allocated to provide programs and activities that promote physical activity and a healthy lifestyle.

Another, free preventative service is obesity screening and counseling for all adults and children.

“There are provisions in the Affordable Healthcare Act that will make obesity screening and counseling more widely available for all Americans,” says David Sarwer, PhD, professor of psychology and member of the bariatric surgery program at Penn “The act will make it easier for medical practices across America to be more actively involved in the assessment and treatment than ever before. It will likely make it easier for patients to learn about and discuss bariatric surgery with their physicians and also may make the process of undergoing surgery less demanding than it is at present. This change in policy is an important step in fighting our nation’s obesity problem.”

Get More Information About Weight-loss Surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free weight-loss event here.

Does Gastric Bypass Increase Alcohol Abuse?

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A recent study found people who have Roux-en-Y gastric bypass surgery are at higher risk for alcohol abuse.

The study, published in the Journal of American Medical Association, investigated the use of alcohol before and after bariatric surgery. Before surgery, 7.6 percent of patients met the formal diagnostic criteria for alcohol abuse. One year after surgery, 9.6 percent of patients were drinking large amounts of alcohol.

“The finding that approximately 7 percent of patients who present for bariatric surgery are over-consuming alcohol is consistent with what we see in our program,” says David Sarwer, PhD, professor of psychology and member of the bariatric surgery program at Penn. “We routinely ask about the use of alcohol and other substances before surgery and, when we see someone who is abusing alcohol we will have them address the issue before surgery.”

“The increase in percentage of individuals abusing alcohol was surprising to many of us who work in the field,” said Dr. Sarwer. “The majority of patients report significant improvements in psychological functioning after surgery, which would lead us to anticipate a decrease in the percentage of patients who are drinking excessively. We will need additional studies to help us understand why there is this small increase in the percentage of patients abusing alcohol after surgery.”

“Regardless of the amount of alcohol someone is drinking before surgery, we encourage all patients to reduce their use of alcohol after surgery,” says Dr. Sarwer. “Alcohol can contribute to gastrointestinal discomfort after surgery. It also is considered an “empty calorie”—a food or drink that has little nutritional value. Regular consumption of any caloric beverage—alcoholic drinks, regular soda, sports drinks and even fruit juice – can limit weight loss or contribute to weight regain after bariatric surgery.”

“Despite these findings, it is important for people to remember that bariatric surgery is the best tool that we have to fight obesity and many of its related health problems. However, patients have to be prepare to make the behavioral and dietary changes necessary to have successful, long-term outcomes.”

Get More Information About Weight-loss Surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free weight-loss event here.

How to Understand Grocery Store Lingo

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The grocery store can be a tricky place to navigate. It can be especially frustrating if you are trying to strike a balance between health and affordability. If you frequently find yourself questioning whether you should choose the organic croutons or the croutons on sale, you are not alone.

Below, are definitions of this new grocery store vocabulary.

Certified Organic

Organic agriculture is grown without the use of genetically engineered seeds or crops, sewage sludge, long-lasting pesticides, herbicides or fungicides.

Certified organic goes beyond crops to include certified organic livestock as well. These animals are fed organically grown feed and have access to fresh air and the outdoors while receiving no antibiotics or added growth hormones.

The United States Department of Agriculture (USDA) requires that everyone who produces, processes or handles organic agricultural products must be certified by a USDA-accredited certifier in order to sell, label or represent their products as "organic."

To become certified they must develop, implement and maintain an organic system plan.

Certified Naturally Grown

Certified naturally grown is an alternative to the USDA's National Organic Program meant primarily for small farmers distributing through local channels such as farmers markets, roadside stands, local restaurants, community supported agriculture (CSA) programs and small local grocery stores.

The standards and growing requirements are no less strict than the USDA National Organic Program rules. The primary difference between Certified Naturally Grown and the USDA Organic program is cost to farmers and paperwork requirements.

Basic Conventional Farming

Basic conventional farming has been recognized since the 1950s. These farmers use synthetic pesticides, fertilizers, genetically engineered organisms and growth enhancers to stimulate the soil and crops.

Synthetic fertilizers add various nutrients to the soil and pesticides or fungicides help control insects. The focus is on short-term yield increases rather than long-term soil health.

When it comes to choosing conventional versus organic, check out the Environmental Working Group’s list of the Dirty Dozen or Clean 15.

Grass-fed or Pasture-raised

Livestock that is fed a natural diet, which could include grass, bugs, and other organisms in a field are considered to be grass-fed or pasture-raised.

Typically, farmers who raise pastured livestock do not feed their livestock antibiotics or inject them with hormones.

Research shows that meat, eggs, and dairy products from grass-fed animals have higher omega-3 fatty acids, more favorable omega-3 to omega-6 ratios, and lower cholesterol than non-pastured animals.

Grass Finished

Animals considered “grass finished” are fed grass only during the period preceding processing. This is distinguished from the industry standard of feeding grain, usually corn, during the same period.
Chemical Free
Part of sustainable agriculture prohibits the use of harmful chemical pesticides.
As a practice, chemical-free farming tries to restore soil stability and fertility in target locations. Chemical-free agriculture is difficult to practice, especially where land has already been degraded.

Heirloom

Similar to your great-grandmother’s tea pot, heirloom is a variety of horticulture that is maintained by small groups of private individuals to preserve genetic diversity and/or certain characteristics, over thousands of years.

Genetically Modified Organisms (GM or GMOs)

The term GM foods or GMOs (genetically modified organisms) is most commonly used to refer to crops created for human or animal consumption using the latest molecular biology techniques.

Gluten-free

The term gluten free means a product does not contain gluten, a combination of protein fragments found in wheat, rye, barley and sometimes oats. A gluten-free diet is currently the only known treatment for Celiacs’ disease, a chronic digestive disorder. Individuals with Celiac’s disease experience a toxic immune response when they ingest gluten.

Wheat-free

Some people are allergic to the wheat protein itself, including wheat albumin and wheat globulins. People allergic to wheat need to avoid wheat and its by-products.

Learning how to read and understand grocery store lingo is important for eating healthy. Knowing what you’re eating, and where it came from can make food and cooking more enjoyable.

Get More Information About Weight-loss Surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free weight-loss event here.

3 Exercises to Strengthen Your Core

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Your core muscles are the group of muscles that make up your abdominal and back muscles. They are located around your trunk and pelvis.

Think of them as a tight band or girdle. Strengthened, they keep you standing straight, your back aligned and supported, and help you lift and stay balanced.

Why You Should Keep Your Core Strong

Lower back pain is one of the most common complaints as people age. The good news is that strengthening your core muscles can relieve lower back pain. The stronger the core muscles, the less pressure on your back and spine.

How to Strengthen Core Muscles

Here are some exercises to strengthen your core. Try to do these exercises 10 to 15 times per session a few times a week.

Abdominal Crunch

The abdominal crunch is the classic core exercise.

Lay on the floor with your knees bent and heels firmly planted on the floor. Place your hands behind your head. Squeeze your abdominal muscles and lift your chin and elbows to the sky.

Hold for one breath and gently release.

The Plank

The plank is a favorite for core strength.

Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles. Slowly lift your knees so they are inline with your legs- like a plank.

Hold for three breaths and return to the start position. Repeat, and gradually increase the time you spend in the “plank” position.

Superman

This exercise gives your cores muscles super strength.

Lay on your stomach with your head in line with your neck and spine. Stretch your arms above you, like Superman flying through the sky.

Slowly lift each opposite arm and leg. Hold for three breaths. Return to the start position, and repeat on the other side.

Alternate sides and repeat.

Get More Information About Weight-loss Surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free weight-loss event here.

Let Lisa's Weight-loss Journey Inspire You

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Lisa Harris is a mom of two, who had gastric bypass surgery at Penn in Philadelphia. Lisa will be contributing to the Penn Weight Loss blog, and in this, her first installment, she tells us about the salon service that changed her life. Learn more about Lisa's weight-loss journey here.

I'm really excited about becoming a featured blogger for the Penn Medicine Weight-loss Blog. You may have read my weight-loss story when it was published in July.

I'm a 45-year- old single mother who works full time as a software administrator. I live in Southern New Jersey with my two children who are 19 and 17. I’m also an avid dog lover.

I have been overweight my entire life. When I entered adulthood, things really got out of control. I was a size 20 when I graduated high school. I was in a 22 at age 22. By the time I was 40, my weight had ballooned to over 330 lbs and I was miserable in a size 28.

Like many people who are obese, I suffered from a myriad of health problems and lifestyle restrictions. I was in constant pain, both physically and emotionally. Back damage from a car accident was made worse by my obesity. My ankles would swell up if I walked too much. I was plagued by cellulitis in my leg, a condition that required strong antibiotics and periodic hospitalization to treat. A trip to an amusement park had me using a cane to get around, and watching while my kids rode the roller coasters. At 43, my quality of life was diminishing quickly.

The Manicure That Changed My Life

I thought about bariatric surgery before, but never pursued it. I had a preconceived notion that it would be expensive, painful, and I'd have a long recovery period. Two months after my father passed away, a chance meeting -- in a nail salon, of all places -- changed my life forever. There I met a woman who told me about her own bariatric surgery at Penn Medicine. She told me about the Metabolic and Bariatric Surgery Program there. She'd gone from a size 22 to a size 4 and had maintained a healthy weight for the past four years. I went home and started researching. I wish I had her name, so I could properly thank her. She saved my life!

Within weeks, I was registered at Penn Medicine and had two seats reserved at an information session in Cherry Hill. I brought my mother with me. She was initially opposed to the surgery and I needed her to learn about the safety and reputation of the doctors at Penn. I chose to work with Dr. Alan Schuricht and scheduled my first appointment with him at the end of the information session. After going through all the pre-op requirements, I had gastric bypass surgery on May 2, 2011. Since then, I've lost a total of 158 lbs. I have gone from wearing size 28 pants that I struggled to button to a size 12. Sometimes it still amazes me.

Let My Weight-loss Journey Inspire You

My blog will be a mix of the old and the new -- what life was like before surgery and how I reclaimed my life and turned everything around. The experts at Penn know the surgery. I've LIVED it. I no longer struggle with my daily life. My entire outlook has changed. I hope to inspire others to make positive changes in their lives. In the months leading up to my surgery and the year after, I've amassed many tips, tricks and experiences that have helped make my journey easier. I'll share all that, and more.

If there's anything you'd like me to write about, feel free to leave a message in the comments.

I hope you enjoy my posts to follow in the coming months!

Sugar, Spice and Everything Nice: Flavorful Thai Beef Cabbage Cups

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Thai cuisine is known for expertly balancing sour, sweet, salty and bitter flavors. This recipe for Thai beef cabbage cups is no exception. The ground beef mixture, or "larb" in Thai, adds spice and aroma with sour from the lime and sweet from ginger. It all comes together to form a delicious, flavorful and healthy meal. Just make sure to use ground sirloin or a 95 percent lean ground beef to keep saturated fat at a minimum.

Nutritional Information:
Amount per serving
  • Calories: 292
  • Fat: 16.7 g
  • Saturated fat: 5.4 g
  • Monounsaturated fat: 7.3 g
  • Polyunsaturated fat: 2.4 g
  • Protein: 25.4 g
  • Carbohydrate: 10.9 g
  • Fiber: 2.4 g
  • Cholesterol: 74 mg
  • Iron: 3.1 mg
  • Sodium: 516 mg
  • Calcium: 51 mg

Ingredients:
  • 2 1/2 teaspoons dark sesame oil, divided
  • 2 teaspoons fresh ginger, minced and peeled
  • 3 garlic cloves, minced
  • 1 pound ground sirloin
  • 1 tablespoon sugar
  • 2 tablespoons fresh lime juice
  • 1 1/2 tablespoons fish sauce
  • 1 tablespoon water
  • 1/4 teaspoon red pepper, crushed
  • 1/2 cup red onion, vertically sliced
  • 1/2 cup fresh cilantro, chopped
  • 8 large green cabbage leaves
  • 2 tablespoons unsaled, dry-roasted peanuts, finely chopped
  • 1 lime, cut in wedges

Preparation:
  1. Heat a large nonstick skillet over medium-high heat.
  2. Add 2 teaspoons oil to pan; swirl to coat. 
  3. Add ginger and garlic; cook 1 minute, stirring constantly. 
  4. Add beef; cook 5 minutes or until browned, stirring to crumble.
  5. Combine remaining 1/2 teaspoon oil, sugar and next 4 ingredients (through pepper) in a large bowl. Add beef mixture, onion, and cilantro; toss well. 
  6. Place 2 cabbage leaves on each of 4 plates; divide beef mixture evenly among leaves. 
  7. Top each serving with 1 1/2 teaspoons peanuts.  Serve with lime wedges.
Total preparation time is 27 minutes.

This recipe is courtesy of Karen Levin, Cooking Light (October 2011). 

 

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