Tag: dr. edwards princeton

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Three Simple Healthy Holiday Desserts

The holidays are here, and so are the cravings that come along with it! Don’t worry, your healthy diet can stay strong despite the temptations. Indulging in dessert, especially around the holidays, doesn’t have to make you feel guilty.

Apricot Oat Bars

One healthy holiday dessert you can incorporate at your table are apricot oat bars. Oats are considered a healthy food and are super delicious when incorporated in a dessert! Since oats are amongst the healthiest grains, it’s a smart move to bake with them. They are also a reliable source of fiber, vitamins, minerals, antioxidants. What are you waiting for? Try this recipe today!

Almond Snowballs

Almonds deliver an incredible amount of nutrients and contain a high amount of monounsaturated fats, fiber, protein and various important nutrients. Almond snowballs are a simple recipe to incorporate for the holidays with a prep time of 10 minutes!

Healthy Carrot Muffins

If you remember your grandmother telling you that carrots are good for your eyes, she was right! This vegetable is rich in beta-carotene, a compound that changes into Vitamin A which helps keep our eyes healthy. Incorporating this healthy carrot muffin recipe is a no-brainer! In addition, carrots can also boost your immune system and help strengthen bones.

These are just some ideas of what can be incorporated or substituted at the holiday dessert table this year! Happy holidays and happy baking!

Dr. Barbara R. 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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Three Delicious Keto Holiday Meal Recipes

The holidays can be such a stressful time with all the gifts to buy (and receive on time), decisions about who will host and who will travel, and all the other stressors that go into holiday planning. However, maintaining a healthy keto diet doesn’t have to be part of that stress this year. Here are three recipes that can satisfy cravings this holiday season. 

Cauliflower Stuffing 

Cauliflower Stuffing is a great way to stay aligned with the keto diet and enjoy a classic holiday meal. It’s a great way to pack all those amazing flavors you want during the holiday season. Similar to bread in usual stuffing, cauliflower soaks in all the flavors like a sponge. 

Baked Fresh Ham with Herbs de Provence

Ham is a great source of protein that’s key to the keto diet. When is a better time to try Baked Fresh Ham with Herbs de Provence than during the holidays? This recipe is a great way to get the protein you need and still follow your diet during your holiday dinner. 

Buffalo Shrimp Lettuce Wraps 

Buffalo Shrimp Lettuce Wraps aren’t the usual holiday meal, but why can’t they be? Shrimp is another food that is high in protein but also a great source of nutrients. Creating lettuce wraps is giving your body the nutrients it needs without giving it unnecessary calories. This might not be the most common holiday meal, but it’s a great meal idea if you want something tasty and different tasting while sticking to your keto diet. 

Dr. Barbara R. 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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Foods Rich in Vitamin C

Although Vitamin C is well-known as a dietary supplement, it is commonly found in multiple foods naturally. This vitamin is used by the body to support your immune system, which is especially important as cold and flu season arrive. Read along to find out more of the benefits of this nutrient along with some suggested foods.

Foods High in Vitamin C

Luckily, Vitamin C can be found in many foods and is most often associated with citrus fruits such as lemon, limes, oranges, tangerines, and grapefruit. However, Vitamin C isn’t limited to citrus fruits, as there are plenty of other fruits and even vegetables that contain high levels of this nutrient. Some other foods high in vitamin C are broccoli, red cabbage, bell peppers, cantaloupe, and kiwi. The best part about this variety? They can easily be incorporated in a salad, as a side dish or even as a snack!

Benefits of Vitamin C

Vitamin C is an important nutrient to our body. It aids the body in completing many important functions: repairing tissue, forming collagen, immune system defense, maintaining adequate formation of teeth and bones and cartilage as well as healing wounds. Vitamin C also helps your body to increase absorption of iron, which is essential for the formation of hemoglobin. Hemoglobin facilitates red blood cells carrying oxygen throughout your body, an essential function that keeps us alive and healthy. 

Since vitamin C helps your body to perform these crucial functions to keep you healthy, making sure to consume enough of it is important to take care of yourself. The most important times for increased vitamin C intake are during illness, cold weather, or when there are high infection rates. Since vitamin C aids in the function of your immune system, it also helps to decrease the risk that an infection will be severe or prolonged.

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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Healthy Salad Recipes

Salads are one of the healthiest and most versatile meals you can throw together in just a few minutes! Swapping out ingredients and toppings create numerous recipes and options to try. However, not all of these options are healthy, especially when adding salad dressings that are high in calories or fat. Depending on what combinations and ingredients you put in, salads can be an excellent source of nutrients. Here are some healthy salad recipes to take into consideration:

Plant-Protein-Powered Salad

Plant-Protein-Powered Salads are special because they contain grains. Grains may not the first thing that one thinks of when considering plant-based protein, but as a food group, it still has terrific health benefits. Whole grains can be rich in protein, especially grains such as amaranth and quinoa with 9 grams and 8 grams of protein per cooked cup respectively. Combined with common ingredients such as veggies and leafy greens, this salad can be a go-to for a source of protein.

Creamy Cucumber Dill Salad

Cucumbers are surprisingly healthy in their own right, as they provide many health benefits including hydration, nutrients, and they may even lower blood sugar and aid in weight loss. When added to a salad, cucumber helps to create a healthy recipe for either a snack or a side dish. Creamy Cucumber Dill Salads can be complemented by creamy cashew sour cream and dill to provide a balanced and great tasting dish one can incorporate into their diet.

Autumn Fruit Chia Salad

With autumn in full swing, what better time to try an Autumn Fruit Chia Salad than right now? This salad is a great way to fulfill your daily recommended fruit intake as it contains mixed fruit of all varieties. Apples, pears. grapes, clementines, and cranberries are combined with chia seeds to create an excellent tasting salad. Depending on what season you are in, you can customize and swap out certain fruits to create a dish to your liking.

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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Healthy Low-Fat & High in Protein Foods

Protein is something that we all need when it comes to maintaining a healthy diet, especially when paired with regular exercise. However, some high protein foods are accompanied by a high-fat content as well. Foods that have high protein and low-fat are ideal for those on a low-calorie diet. Here are some foods to take into account on your next shopping trip:

White- Fleshed Fish

Fish are an excellent source of protein and nutrients. Specifically, white-fleshed fish is a great source of protein while having the added benefit of being lean, or low fat. This particular food contains around 23 grams of protein per serving, but only around 85-130 calories! Additionally, white fish are generally very low in fat, usually coming in under 3 grams. White fish to consider buying include cod, halibut, flounder, tilapia, and pollock.

Egg Whites

Eggs are generally a staple food for those on a diet to maintain heart health; however egg whites are the better option. Having egg white omelets or egg white muffins are just a few options to choose from when exploring healthy egg-based recipes. An egg white has only 16 calories while also containing only half a gram of fat. It also contains 3 grams of protein, making up about half of the protein found in an egg.

Lean Beef

Lean beef tends to have indicators for being low-fat such as “loin” and “round.” These kinds of meats tend to have less than 10 total grams of fat. Along with having high protein, lean beef includes multiple B vitamins, selenium, and zinc. Lean beef generally includes sirloin, tenderloin, round roast, round steak, flank steak, brisket flat-half, and ground beef (95% lean). If you do choose to integrate red meat into a low-fat diet, always select a lean cut.

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.