Guest blog by Lisa Wingrove, RD, CSO, Nutrition Outreach and Development Coordinator at the University of Colorado Anschutz Health and Wellness Center
The holidays are fast approaching, and with the New Year, many of us plan some healthy changes. Maybe your Doctor suggested some heart-healthy food choices, but the visual of a steamer laden with chicken and veggies is not that appealing.
At the Anschutz Health and Wellness Center, we’ve got you covered with weekly Culinary Medicine classes – combining the art of food and cooking with the science of medicine. Culinary Medicine is aimed at helping people reach good personal medical decisions about accessing and eating high-quality meals that help prevent and treat disease and restore well-being. 1
Our Culinary Medicine series is led by content experts who review the evidence to explain why food can be your medicine. They provide you with the science along with some easy tips to manage this in your own home.
We know that how we eat can improve our health, from a Mediterranean pattern for cardiac health and diabetes to learning the role of specific foods to lower your cholesterol and blood pressure. These classes focus on giving you the tools to tackle your diabetes/pre-diabetes, cardiovascular disease, cancer, and weight management issues. Thirty minutes of know-how, with cooking tips and methods, great samples and a good dose of fun – it is just what the Doctor ordered.
Join us weekly as we explore topics related to your health and the food you eat. Click here for more information and to register.
Here are a couple recipes including the tilapia one featured in the video:
Turmeric Tilapia 4 servings
- 4 tablespoons sunflower oil
- 1 teaspoon ground turmeric
- 1/2 teaspoon white sugar or equivalent
- 1/2 teaspoon sea salt
- 1lb. white fish filets, tilapia, snapper, cod, etc.
- A handful of chopped fresh cilantro
- 1 lemon, cut into wedges
- Spray oil for cooking
Method of Preparation
- Whisk together the oil, turmeric, sugar, and salt
- Dredge the fish through this mixture, then set aside to marinate for at least 5 minutes
- Heat a skillet over medium heat and spray with oil
- Add the fish, turning once until cooked through
- Remove from the pan and serve with lemon wedges and sprinkle of fresh cilantro
- Add grated ginger to the mix for the marinade
- Chop 1 shallot into thin slices and add to marinade
Blueberry Chia Overnight Oats 4 servings
- 2/3 cup whole natural almonds, divided
- 1 ½ cups nonfat or 1% milk
- 1 cup nonfat or low-fat plain yogurt (not Greek-style
- 1/3 cup all-fruit blueberry jam
- 1 teaspoon pure vanilla extract
- 1 cup old-fashioned rolled oats
- 2 tablespoons chia seeds
- 2 cups blueberries, divided
- Toast the almonds in a dry skillet over medium-high heat, stirring frequently, until lightly browned and fragrant, 3 to 5 minutes. Allow to cool slightly, then chop them coarsely.
- In a medium bowl, stir together the milk, yogurt, jam, and vanilla. Stir in the oats, chia seeds, and half of the almonds. Then stir in 1 cup of the blueberries.
- Divide the mixture evenly among four 12-ounce (1[1/2]-cup) jars. Top each with the remaining blueberries and almonds.
- Cover tightly and refrigerate overnight or at least 8 hours. Serve chilled or at room temperature.
Note: the nuts on top will soften a bit in the refrigerator. If you want them extra-crunchy, sprinkle them on right before serving.
Recipe courtesy of Ellie Krieger
*La Puma, John. “What Is Culinary Medicine and What Does It Do?” Population Health Management 19.1 (2016): 1–3. PMC. Web. 20 Sept. 2018.