Vegetarian Healthy Saute - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This tasty addition to your Healthiest Way of Eating is a great way to use whatever vegetables you want to use up in your refrigerator. The wider the variety of vegetables you include in this dish, the wider variety of nutrients you will have available to work together synergistically to optimize your health.

Vegetarian Healthy Sauté
Prep and Cook Time: 20 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 1 TBS vegetable broth
• 4 medium cloves garlic, pressed
• 1 TBS minced fresh ginger
• 1 red bell pepper, cut into 1/2-inch pieces
• 1 cup sliced fresh shiitake mushrooms (remove stems)
• 2 cups sliced green cabbage
• 5 oz extra firm tofu cut into 1/2-inch cubes
• 2 TBS soy sauce
• 1 TBS rice vinegar
• 2 TBS chopped fresh cilantro
• 1 TBS sesame seeds
• salt and white pepper to taste

Directions:

1. Slice onions and press garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. Prepare rest of vegetables.
3. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion for about 2 minutes in broth over medium-high heat, stirring constantly.
4. Add red pepper, mushrooms, and cabbage. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
5. Add rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.

Serves 4 Serving Suggestion: Serve with Seaweed Rice
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In-Depth Nutritional Profile for Vegetarian Healthy Sauté
Healthy Food Tip
I read that seniors need to change their diet because their metabolism slows down. Is this true? What is the best way to do this?

As a general rule, it is true that our metabolism slows down somewhat as we age. For this reason, it is also generally true that we need fewer calories. But the difference is not dramatic-it's about 10% fewer calories that we need. For a sedentary (low activity) woman who is 70 years old, the recommended energy intake level (REE) from the Institute of Medicine at the National Academy of Sciences is 1,600 calories. That amount is only 200 calories less than the 1,800-calorie recommendation for a 31-year-old sedentary woman. Calorie needs depend more upon activity level than age. One of the best ways to balance out your calorie needs is to become more physically active.
Nutrient-rich, low-calorie foods are the focus at The World's Healthiest Foods and these are the criteria we used to select our core foods! The lowest of the low in terms of calories and the highest of the high in terms of nutrients are fresh vegetables. That's why we emphasize these foods so heavily on our website including in our Healthiest Way of Eating Plan Look over the portion sizes and food group variety in this meal plan, and you'll get a very hands-on feel for the way we approach lower-calorie, higher-nutrient meals.
For more information on this topic, please see:

• Nutrient Needs for Later Life