Standard U.S. Postage PAID Grundy County Memorial Hospital 201 E. J Ave. Grundy Center, IA 50638 2024 © Coffey Communications, Inc. All rights reserved. Information in LIVE WELL comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. By Crystal Petersen, RDN, LD GCMH Wellness Program Manager Many people associate healthy food with a bland and boring eating experience. Prepared correctly, however, nutritious foods can be both delicious and satisfying! The way you prepare and season foods makes all the difference when it comes to bringing out the best flavors. Preparing foods My favorite way to cook vegetables is by roasting them in a hot oven instead of steaming or boiling. Toss them with a little oil and herbs and spices, place them in a single layer on a sheet pan, and roast at 400 degrees. Roasting allows vegetables’ natural sugars to intensify, making them taste sweeter. Really punch up the flavor by adding a splash of lemon juice or a light spritz of balsamic vinegar after roasting. Seasoning Cooking with herbs and spices enhances the flavor of food without adding fat, sugar or salt. Onion and garlic powders, smoked paprika, cayenne pepper, and cinnamon are just a few great choices. Salt-free seasoning blends are convenient options too. Marinades Acids are a secret weapon when it comes to building flavor. Lemon juice, vinegar, yogurt, tomatoes and wine help to brighten foods, tenderize meat and allow flavor to soak into foods. Don’t let herbs and spices simply sit on top of your food; immerse them in a marinade before cooking. Meats can marinate for hours or overnight, while soft vegetables only need 30 minutes or so. Home cooking Remember, the majority of unwanted added sugars, salt and saturated fats come in packages and convenience foods, not from home cooking. A pinch of salt; a drizzle of honey; and a moderate amount of healthy fats, such as olive oil or toasted nuts, go a long way in making healthy foods taste good. Making ‘good for you’ foods good to eat COOKING TIPS AND TRICKS Here’s another way you can continue to learn about cooking tasty, healthy options at home: Our next Just What the Dr. Ordered series is a cooking series! Look for more information at gcmh.link/ events. You can also find a list of healthy recipes and a list of spices and best ways to use them by scanning the QR code at right. Happy cooking! LIVE WELL is published as a community service for the residents of the service area of Grundy County Memorial Hospital, 201 East J Ave., Grundy Center, IA 50638, grundycountyhospital.org, 319-824-5421 Adam Scherling Administrator Keely Harken Communication & Foundation Program Manager Kelly Jans Community Outreach Specialist Crystal Petersen Wellness Program Manager Robotic arm- assisted orthopedic surgery is here! Learn what this means for you on page 2.
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