Tag: dr barbara edwards

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The Best Fresh Vegetable Side Dishes

Side dishes complete a meal. They not only fill people up more, but they also supplement nutrients that people might miss out on in their main entree. With the mail course often focusing on protein, vegetables make up most popular side dishes. Side dishes are versatile and customizable, great for bringing to family gatherings. Here are some creative and healthy side dishes that utilize fresh vegetables:

Garlic Parmesan Roasted Potatoes

Potatoes are naturally both very healthy and filling but are often cooked using unhealthy methods. Garlic parmesan roasted potatoes are an excellent side dish as they provide a great mix of flavor and nutrients that one might otherwise miss out on. Garlic and cheese roasted together make a tasty combo that everyone can enjoy. Tip: avoid relying on parmesan cheese for flavor and instead punch up the garlic for a healthier recipe.

Roasted Vegetables

This option, being a more practical and easier recipe, is very versatile with whatever you might be cooking for dinner. Choose any kind of combo of vegetables to create a more tender and flavorful side dish containing however many of your favorite summer vegetables.

Baked Zucchini Fries

Anyone who is a french fry connoisseur can make their own healthier version with zucchini instead of fried potatoes. They are baked, not fried, to provide  a healthier alternative that is both flavorful and low on calories per serving.

Honey Glazed Baby Carrots

Carrots are a great source of vitamins, fiber, and antioxidants that can be combined with a sweet topping. Honey glazed baby carrots are an easy side dish that is both sweet and healthy that can be made in as little as fifteen minutes!

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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How to Entertain Guests When Socially Distancing

Although it seems as if life is finally getting back to normal in the wake of Covid-19, this may not be the case for everyone, including some of our own neighbors right here in the U.S. People that are old, sick, or immunocompromised still run the risk of experiencing severe and potentially fatal symptoms if they contract the lingering virus, so it’s important to keep other people’s fears and comfort levels in mind if and when you decide it’s time to start hosting gatherings again. Keep reading for some tips on how you can entertain guests as safely as possible when social distancing this summer, while still making sure everyone has a good time.

Start Small

Again, it’s important to keep in mind that even though many Covid-19 gathering restrictions have been eased or lifted in recent months, some people are still worried, and they have every right to be. When entertaining guests this summer, it’s best to start small: invite only a handful of close friends, family members and neighbors, and make sure they know not to bring any additional people without asking first. It also might be a good idea to set boundaries with your guests before they arrive. If you’re not comfortable with something (or vice versa), make sure this is communicated openly before the gathering or set ground rules when you send out the invitations.

Food and Service

Another certainty of Covid-19 is that, for now at least, the age of high-touch food buffets is over. Instead, consider asking your guests to bring their own food, prepare disposable meals for each person beforehand, or just have everyone buy their own takeout meal. While any experienced host can relate to wanting to tend to their guest’s every need, especially in a friendly, personal way, it’s better to play it safe and allow party-goers to fetch themselves a soda this summer, in order to minimize direct contact.

Socially Distant Activities

The biggest advantage to hosting socially distant guests this summer is that the warmer weather allows for more activities outdoors, which is the ideal location for any gathering in the foreseeable future. Some popular outdoor activities that could easily accommodate social distancing include marshmallow-roasting by the firepit, a follow-along painting workshop (make that a paint and sip night for the adults!), or a karaoke party where one or two people go up at a time. It’s been a rough year and a half for everyone, so do your best to keep the atmosphere light and reassure your guests that, despite the unusual circumstances, they are welcome and wanted.

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Seasonal Vegetables: Recipe with Summer Vegetables

From cucumbers and zucchini to peppers, tomatoes, and everything in between, there is no shortage of hot-weather vegetables to keep your meals light, healthy and colorful this summer. Keep reading for some fun, easy recipes that include some of the best tasting and most nutritious vegetables in season.

Caprese Zoodles

Switch out those carb-loaded pasta dishes for something a little lighter (but just as tasty) this summer: zoodles! Zoodles, aka zucchini noodles, are a fiber-rich and low-calorie alternative to regular wheat pastas. Zoodles are loaded with Vitamin B6 and have even been known to protect against diabetes. For this simple recipe, dress the zoodles in olive oil, season with salt and pepper, and add some halved cherry tomatoes, quartered mozzarella balls, fresh basil leaves and balsamic vinegar into the mix. If zucchini is not your vegetable of choice, replace it with fresh corn or just stick to the traditional version of the salad: tomatoes, mozzarella, basil, balsamic, and salt and pepper to taste. Whichever way you go, you cannot go wrong with this fan-favorite summertime dish.

Stuffed Peppers

As another summer vegetable classic, stuffed peppers are fun and versatile in that they can be customized however you want and can pass as both a main and side dish. Although red peppers pack the most nutrition, all varieties are great sources of vitamins A and C, potassium and fiber. Cut and stuff the peppers with cooked rice, tomato sauce, onion, garlic, and a meat of your liking, bake at the required temperature, and top with cheese, parsley, and Italian seasoning. Most people opt for a ground beef filling, but feel free to think outside the box. If you are really committed to getting your vegetable nutrients in, substitute the meat filling with some corn, black beans, and pepper jack cheese for a southwestern spin on this dish.

Sheet Pan Summer Vegetables and Chicken

This next recipe is chock-full of nutritious veggies and is easy to both cook and clean up. Plus, if you keep a garden in the summer months, most of these ingredients can be found right in your backyard. Keeping true to the recipe’s name, all you will need to do for this dish is cut up and season some zucchini, tomatoes, and yellow squash, and bake them on a pan with cubed pieces of a boneless, skinless chicken breast. Vegetable-heavy sheet dinners like this one are perfect for vegetable lovers who need a little extra protein to get through the day. They  pack the nutrients and vitamins you would find in a meal that took twice as long to make.

Summer Vegetable Tart

Now for a slightly more complicated but equally healthy and delicious mention: a summer vegetable tart. Depending on how ambitious you are, you can either create your own dough-based crust for this dish by hand or get a premade dough from the store. Once baked to crispy perfection and filled with the creamy, cheesy filling, add bell peppers, zucchini, and eggplant, top with fresh basil, and enjoy the best version of a pizza you will have all summer.

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Hearty Fruits & Vegetables To Implement In Your Diet

Incorporating fruits and vegetables into your diet is a great way to satisfy your hunger while also reaping the benefit of fiber and other nutrients. These colorful foods offer a variety of health benefits and taste delicious as well.  Here are a few key foods to add to your next grocery store trip:

Berries

Summer berries such as strawberries, blueberries and raspberries are filled with soluble fiber and heart-healthy phytonutrients. Berries can be eaten by themselves, blended in a smoothie, or paired with yogurt.

Spinach

Dark greens are a great addition to any diet. Spinach contains iron, magnesium and calcium, and has been known to improve bone health, reduce blood sugar, boost immunity, and much more. Spinach is often considered a “superfood”.

Oranges

Not only do oranges have a tangy, refreshing taste, but they also have many health benefits. Oranges are filled with fiber, have anti-inflammatory properties, boost immunity, and help the body produce collagen.

Bell Peppers

Studies show that bell peppers can improve eye health, prevent anemia, and prevent certain cancers and heart disease. They can be eaten raw as a snack with some hummus or roasted in the oven.

Bananas

Not only are bananas sweet and delicious, they are also packed with potassium, vitamin B6, magnesium, vitamin C, and more. They help moderate blood sugar levels, improve digestive health, and are filling. Bananas can be added in a smoothie, used as a substitute for sugar when baking, or taken on the go as a snack.

Broccoli

Broccoli is a great source of vitamin C, A, and K. Broccoli has been found to promote healthy bones and joints, support a healthy immune system, and promote healthy digestion.

While these are just a few of the many fruits and vegetables you can add to your diet, these options will provide you with necessary vitamins and minerals for an overall healthy and balanced diet.

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Four Health Tips to Avoid this Summer

As summer is quickly approaching, many are looking to get a “beach body” with the weather warming and shorelines opening up. While it is great to strive for a healthier lifestyle, many “health” tips or topics create an unsustainable way of eating —and living. Here are a few health tips to avoid:

Low-Carb Diets.

While going low-carb for a period of time may help you lose a few pounds, it can be harmful to your health in the long run. People experience less energy and tend to eat foods like animal proteins, saturated fats, and cholesterol. When trying to live a healthier lifestyle, it is crucial to consume all food groups, just in moderation.

Excessive Exercise

Many fitness influencers show unrealistic expectations of exercise as a result of being in the gym for hours multiple times per week. In reality, excessive gym time is not an option for working people and busy parents. Exercise should not be a chore, and even setting small, attainable goals is a step in the right direction. Exorbitant gym time is not necessary to lose a few pounds.

Juice Cleanses

Swapping a meal with juice is a dangerous way to lose weight. Most juices are packed with sugar and will leave you feeling hungry later on. Fueling your body with whole foods will keep you feeling satisfied and will more likely curb your cravings in comparison to drinking juice as a meal.

Achieving that “Beach Body”

The most common mindset that people have leading into summer is that they must have the perfect beach body. However, what most people fail to realize is that every body is a beach body! Setting unrealistic goals can cause a negative relationship with food and exercise, so do what makes you feel your best.

If you are looking to start a healthier routine, setting small, attainable goals will put you on the right track this summer and beyond. A balanced diet and workout routine will help you reach your goals. Remember, what may work for others may not work for you, so it is important to listen to your body throughout the process and be patient with your results.

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.