Recipes

Sliced Oranges with Almonds and Ginger

Yield: 4 servings

It’s a New Year – Time for a Healthy Resolution

Resolve to do something new and active!  Improve your activity level one step at a time.

Take a walk in beautiful big sky country. If it is too cold for you in the outdoors, head for the mall for a little walking.  Get a pedometer and challenge yourself to increase your steps for the next eight weeks until you are stepping 10,000 steps on most days.

Learn to do something that you have always wanted to do.  Sign up for dance, golf, or tennis lessons.  Have fun and learn a new activity.  Join a gym and conquer a new exercise machine to improve your muscle strength.

Resolve to eat something new and healthy.  Do not eliminate foods from your diet. Include something new and healthy to your diet in place of one of those dangerous foods that causes you to gain weight.

Try a breakfast of low-fat milk, whole-grain cereal and fresh or dried fruit instead of a donut and coffee.  Feel good all day about the nutritious start to your day that studies have shown is eaten by many who are maintaining a healthy weight.

Enjoy an 8-ounce cup of brewed green tea flavored with a squeeze of lemon and a sprinkle of ginger rather than a cup of coffee with sugar and cream to sip on your way to work. With or without caffeine, the antioxidants found in the green tea and ginger will help you prevent cancer.

For lunch, choose a cup of vegetable soup with a healthy dose of beans and a whole grain roll instead of the sandwich and fries special.  If you don’t cook, don’t despair.  Get a purchased tomato based soup like Cream of Tomato or Vegetable Soup and add ½ cup drained canned beans for a filling protein rich nutrition boost.

Grab an ounce of almonds, pecans, or cashews instead of a cookie for that mid- afternoon snack break.

Have a dinner that includes a fresh vegetable salad and a steamed vegetable. Add a fruit dessert like “Oranges with Almonds and Ginger” to your dinner instead of a slice of cake.

The following dessert recipe is one of many great nutritious and cancer preventing recipes found on the website of the American Institute for Cancer Research. See many more recipes and health tips at www.aicr.org

Sliced Oranges with Almonds and Ginger

8 clementines, or 4 tangerines, peel, seeds and pith removed
2 Tbsp. orange juice
2 tsp. candied ginger, finely diced
1 Tbsp. honey, preferably orange blossom
1/2 tsp. almond extract
1/4 tsp. ground cinnamon
1/4 cup slivered almonds, lightly toasted, for garnish
8 ginger snaps, for garnish

Divide the orange segments evenly among four plates. Arrange them in a daisy or pinwheel design. In a small heat-proof bowl, combine the orange juice, ginger, honey, almond extract, and cinnamon. Gently heat the mixture in a microwave at low power for 30 seconds. Stir and then drizzle the mixture over the orange segments. Garnish with a sprinkle of almonds and 2 ginger snaps per plate.

*To toast almonds, place in small non-stick skillet. Over medium heat, stir almonds 4-5 minutes or until lightly browned and fragrant. Remove from heat immediately and transfer to a small bowl.

Per Serving: 92 calories, 0 g total fat (0 g saturated fat), 24 g carbohydrates, 1 g protein, 3 g. dietary fiber, 2 mg. sodium.