Post Content

Lani blog
Lani Telian, Department of Public Health

 

 

This year, I’m basing my diet completely on subs. 

Not footlong subs – I’m focusing on small substitutions. As a girl with strong family ties, and family values that are strongly tied to food, its been hard for me and my family to change recipes that have been passed down from generation to generation. Yet I think I’ve reached a point where I can let go of the guilt involved with tweaking some of Nana’s recipes to make slightly healthier versions.

While some special, once-in-awhile treats are okay to leave as is, some foods that we have grown to love on a more regular basis can withstand a few healthy changes. But I love food, and I love good food. I’m looking for small substitutions that will lower the amount of fat, calories or sodium without changing the taste or consistency of the foods I love.

This week, I decided to try out my ‘substitution resolution’ with Dolma, aka stuffed peppers. With Nana’s permission, here is her recipe with just one simple, tiny change.StuffedPeppers small

Scoop out green peppers, tomatoes, and zuchini or summer squashes, and chop up whatever you scooped out into tiny pieces. 

In a large bowl, add the chopped veggies and mix together with: 2 lbs of lean ground beef, 3/4 cup of rice (use ½ cup of brown rice instead!), 3 Tbsp of finely chopped onion, 1 small can tomato paste, 1 cup tomato sauce or crushed tomatoes, 1/2 cup fresh lemon juice, 6 cloves of garlic minced or crushed (maybe a little less, that’s up to you and whoever you’re kissing later), 2 handfuls of chopped fresh parsley, 2 tsp of salt, 1/2 tsp pepper, 3 tsp of allspice, and optional 2 Tbsp of basil.

Stuff mixture into the scooped-out veggies.  Arrange stuffed vegetables in a large, tall pan, cover almost to the top with water that has a little salt, lemon juice and tomato sauce added to it.
 
Put a plate on top of the veggies to keep them in place. Then, cover the pan and bring to a boil.  Turn heat down to medium and cook until rice is soft (about 45 – 60 minutes).

And there you have it! Same great taste, but with healthy grains instead of refined grains (which is always a good switch to make!). Here’s to many more healthfully-tweaked meals this year!

Written By:

Tags: , , , ,

Recent Posts

How do you know if your child is seeing clearly? posted on Mar 28

How do you know if your child is seeing clearly?

Massachusetts law requires that all children have a vision screening or comprehensive eye exam done before starting kindergarten.  Many children experience vision problems and this can have an impact on their ability to learn in school and at home.  We wish and hope that our   …Continue Reading How do you know if your child is seeing clearly?

Weekly Flu Report, March 24, 2017 posted on Mar 24

The latest weekly flu report shows that rates of flu-like illness increased slightly in the past seven days, following a drop in those rates during the previous week. Flu can be unpredictable, but the one thing we know for certain is that flu season isn’ t over   …Continue Reading Weekly Flu Report, March 24, 2017

Slow and Steady Wins the Race! posted on Mar 20

Slow and Steady Wins the Race!

How to achieve your healthy lifestyle goals this National Nutrition Month! By Campbell Reiff It’s March, and you know what that means – spring is here!  March is not only the month for the change in seasons, but is also National Nutrition Month! This month, the   …Continue Reading Slow and Steady Wins the Race!