Kim Kirchherr, MS, RD, LDN, CDE
Jewel-Osco Dietitian
www.jewelosco.com

Reducing Sodium without Limiting Taste in Meals
Excess sodium in the diet is not necessary for health or for taste! Start reading labels to find the best overall bets for nutrition. The current Dietary Guidelines for Americans recommend keeping sodium intake under 2300 mg a day for most individuals. The recommendation is even lower for some people depending on medical history. Limiting sodium in the diet can help with blood pressure management which is smart for the heart and the kidneys.

Worried about taste? As salt is decreased in foods eaten, taste buds adjust over time! Try finding flavor in herbs, spices, and even with cooking techniques! Roasting vegetables adds a wonderful layer of flavor. Try combining several types of vegetables along with garlic, olive oil, or a variety of herbs and spices for even more taste bud appeal.

Grilled Mediterranean Vegetable Sandwich
Submitted by: CHRIS M
Servings: 6

Ingredients:
1 eggplant, sliced into strips
2 red bell peppers
2 tablespoons olive oil, divided
2 portobello mushrooms, sliced
3 cloves garlic, crushed
4 tablespoons mayonnaise
1 (1 pound) loaf focaccia bread

Directions:
1. Preheat oven to 400 degrees F (200 degrees C).
2. Brush eggplant and red bell peppers with 1 tablespoon olive oil; use more if necessary, depending on sizes of vegetables. Place on a baking sheet and roast in preheated oven. Roast eggplant until tender, about 25 minutes; roast peppers until blackened. Remove from oven and set aside to cool.
3. Meanwhile, heat 1 tablespoon olive oil and sauté mushrooms until tender. Stir crushed garlic into mayonnaise. Slice focaccia in half lengthwise. Spread mayonnaise mixture on one or both halves.
4. Peel cooled peppers, core and slice. Arrange eggplant, peppers and mushrooms on focaccia. Wrap sandwich in plastic wrap; place a cutting board on top of it and weight it down with some canned foods. Allow sandwich to sit for 2 hours before slicing and serving.

Women’s Health
Food and activity choices can help prevent and/or manage many chronic diseases including heart disease, high blood pressure, type 2 diabetes, and some types of cancer in addition to helping with weight management when proper choices are made. “Proper choices” for a typical healthy person include all food groups every day (fruits, vegetables, whole grains, low fat dairy, lean protein). While this sounds simple, it can seem difficult due to busy schedules.

Here are some steps to help keep healthier eating simple:
1. Aim for balanced meals, with at least three out of five food groups per meal and two of five for snacks. This helps both with interest and to ensure nutrient needs are met.
2. Eat fruits and vegetables daily!
3. Eat seafood twice a week.
4. When choosing grains, look for the word “whole” in front of the word “wheat” in the ingredient list, check the fiber content, and make sure bread, cereal, rice, and pasta choices are whole grain versions when available.
5. The protein group includes eggs, legumes (beans), nuts, and seafood in addition to meat. Be sure to choose lean meats with the least amount of marbling as well as enjoying all the variety this group has to offer!
6. When recipes call for butter, replace it with olive or canola oil. If recipes call for salt, cut the amount or simply leave it out and try some fresh or dried herbs and spices for taste.

Broiled Tilapia Parmesan
Submitted by: Phoebe
Servings: 8

Ingredients:
• 1/2 cup Parmesan cheese
• 1/4 cup butter, softened
• 3 tablespoons mayonnaise
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon dried basil
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon onion powder
• 1/8 teaspoon celery salt
• 2 pounds tilapia fillets

Directions:
1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to overcook the fish.

Recipe courtesy of www.allrecipes.com. For this and more delicious ideas, visit www.jewelosco.com and click the “plan” tab for recipes.