Nutrition Health Review

FALL 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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22 N u t r i t i o n H e a l t h Rev i ew Brain-boosƟng Recipes: Dinner Slow Cooker Mediterranean Chicken Serves: 4 Ingredients • Ы cup white wine • 2 tablespoons brown sugar • 1 ½ teaspoon dried oregano • 3 tablespoons red wine vinegar • salt and pepper • 6 garlic cloves, smashed • 1 tablespoon capers • ½ cup prunes • Ы cup piƩed green olives • 4 small chicken legs and 4 thighs (about 2 ½ pounds) • Ь cup fresh flat-leaf parsley, chopped • 1 cup long-grain white rice InstrucƟons 1. To a 5–6 quart slow cooker, add wine, brown sugar, oregano, vinegar, ¼ teaspoon salt, and pepper; whisk together. 2. Add garlic, capers, prunes, and olives; mix. 3. Add chicken, nestling it among olives and prunes. 4. Cover slow cooker with lid, and cook on low for 5 to 6 hours or on high for 3 to 4 hours. 5. Gently sƟr in parsley. 6. Thirty minutes before serving, cook rice according to package direcƟons. 7. Serve chicken, prunes, olives, and sauce over rice. Source: ladybehindthecurtain.com Mediterranean Kale, Cannellini and Farro Stew Serves: 6 Ingredients • 2 Tbsp olive oil • 1 cup carrots diced (about 2 medium) • 1 cup chopped yellow onion (1 small) • 1 cup chopped celery (about 2 stalks) • 4 cloves garlic, minced • 5 cups low-sodium vegetable broth • 1 (14.5 oz) can diced tomatoes • 1 cup farro, rinsed • 1 teaspoon dried oregano • 1 bay leaf • Salt, to taste • ½ cup slightly packed parsley sprigs (stems includ- ed) • 4 cups slightly packed chopped kale, thick ribs removed • 1 15oz can cannellini beans, drained and rinsed • 1 tablespoon fresh lemon juice • Feta cheese, crumbled, for serving InstrucƟons 1. Heat oil in a large pot over medium-high heat. Add carrots, onion, and celery and saute for 3 minutes. 2. Add garlic and saute 30 seconds longer. SƟr in vegetable broth, tomatoes, farro, oregano, and bay leaf; season with salt to taste. 3. Lay parsley in a mound on top of soup and bring soup to a boil. Reduce heat just below medium. 4. Cover and cook 20 minutes, then remove parsley, sƟr in kale, and cook 5–10 minutes longer, adding in cannellini beans during last few minutes of cooking, unƟl both farro and kale are tender. 5. Remove bay leaf, sƟr in lemon juice, and add addiƟonal vegetable broth or some water to thin soup as desired (the farro will absorb more liquid as the soup rests). 6. Serve warm, topping each bowl with feta cheese. Source: BeƩer Homes and Gardens

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