Recipes and Tips from SSM Health St. Mary’s Hospital – Janesville


    • Get To Know Your Spice Rack

      By Sharon Saloman, MS, RD for

      And Megan Timm, Community Health Educator, SSM Health St. Mary’s Hospital – Janesville


      There are many delicious, fresh foods that require little tinkering with flavor. But, when it comes to lightening up recipes, it is important to understand how to keep flavor when reducing fat, sugar or sodium.

      One way is through the addition of spices, herbs or other flavorings such as citrus juice, vinegars, dried fruits and cheeses. Some dishes use chopped or diced aromatic vegetables — onions, garlic, shallots, scallions, leeks, peppers or celery — for a base flavor in soups, stews, sauces and stir-fry recipes. Others add depth by adding seasonings such herbs and spices to layer flavors.

      How to Outfit a Spice Rack

      More intricate or advanced recipes may call for specific herbs and spices, but this list is a good place to start:

      Basil Oregano Garlic Powder Black Pepper Clove
      Sage Parsley Chili Powder Bay Leaf Cinnamon
      Thyme Nutmeg Onion Powder Turmeric Rosemary
      Cumin Paprika Curry Powder Cayenne Pepper Dill

      3 Tips for Storing and Using Spices

      • Dried herbs do not always taste like their fresh counterparts, so they are not necessarily interchangeable in a recipe. But in a pinch, try substituting 1-part dry herb for three parts fresh.
      • Store dried herbs and spices in airtight containers and in a cool, dark cupboard or pantry.
      • Taste and season throughout the cooking process. It’s better to under-season and add more spices, than over-season and be left with a ruined dish. Only add salt at the very end — you may find your dish doesn’t even need it!
    • 5 Powerful Health Benefits of Asparagus

    • By Cheryl Forberg, Rd for EatingWell

      And Megan Timm, Community Health Educator, SSM Health St. Mary’s Hospital – Janesville

      Asparagus is a spring vegetable that’s packed with nutrition. When you buy asparagus, either fresh from the farmers’ market or grocery store, it’s best to eat it right away. 1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber.

      If you need more reasons to enjoy this yummy vegetable here are the 5 health benefits of asparagus.

      1. Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That’s good news if you’re watching your blood sugar.
      2. It can help fight cancer. This herbaceous plant-along with avocado, kale and Brussels sprouts-is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.
      3. Asparagus is packed with antioxidants: It’s one of the top ranked fruits and vegetables for its ability to neutralize cell-damaging free radicals. This may help slow the aging process and reduce inflammation.
      4. Asparagus is a brain booster: Like leafy greens, asparagus delivers folate, which works with vitamin B12-found in fish, poultry, meat and dairy-to help prevent cognitive impairment.
      5. It’s a natural diuretic: It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body’s tissues) and those who have high blood pressure or other heart-related diseases.


    • Mushroom Asparagus Quiche Recipe

















    • Roasted Asparagus Recipe




















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