Useful Information for Better Health from the Western Maryland Health System

Wednesday, January 31, 2018

Roasted Chickpeas

Trying to find something new to do with that can of chickpeas sitting in your cabinet? Look no further than this roasted chickpea recipe from the Dietitian FavoritesCookbook. Chickpeas are a good source fiber and protein, so you can fill up quickly with this crispy, savory snack. These chickpeas can also be tossed in salads or even sprinkled over soup.
Serves 8
·       2-15 oz. cans chickpeas, drained and rinsed well
·       Cooking Spray
·       1 Tbsp. Cajun Seasoning
·       1 tsp. garlic powder
·       1 tsp. onion powder
·       Dash of cayenne


1)   Spray rimmed cookie sheet with cooking spray. Pour chickpeas on and spread them into a single layer. Take a few sheets of paper towel and gently press over the top of the beans to remove any excess liquid.

2)   Spray the tops of beans with cooking spray and sprinkle seasonings over. Shake pan to help distribute seasoning.

3)   Place pan in an oven at 350 degrees (no need to preheat) and cook until the beans are browned and crispy. Shake the pan every 15 minutes so that nothing burns.

4)   Remove from oven and let cool. Store in a covered bowl to maintain freshness.

For more great recipes, you can download the Dietitian Favorites Cookbook for free.

Find “Nutrition Services” Under “Our Services”
Click on link to download cookbook

Provided by Meredythe Barrick RDN, LDN, WMHS Outpatient Dietitian

Friday, December 15, 2017

Scrumptious, Easy Holiday Side Dish

Quick, easy, flavorful, and nutrient-rich, this satisfying sweet potatoes and spinach recipe provides vitamin A, vitamin C, potassium and fiber. The roasted onions and dried cranberries add a delicious sweetness to every bite.
Roasted Sweet Potatoes and Baby Spinach
  • 2 sweet potatoes
  • 1 sweet onion, preferably red
  • 1/2 -1 Tablespoon olive oil
  • 1/2 – 1 Tablespoon sodium free herb blend or substitute your favorite herbs:  ½ – 1 tsp dried thyme or 1 Tablespoon fresh thyme, 1 tsp dried rosemary or ½ Tablespoon fresh, and dried garlic to taste or 1-2 cloves minced garlic
  • Salt and pepper to taste
  • 6 ounces baby spinach
  • ¼ – 1/2 cup dried cranberries, as desired

Preheat oven to 450 degrees F.
Scrub and cut sweet potatoes into ½ by 1 inch cubes. Chop onion.
In a bowl, mix olive oil and seasonings with sweet potatoes and onions and spread on large baking sheet in single layer.
Roast 25 – 30 minutes, until brown.
Remove from oven and toss in an oven proof bowl with spinach and dried cranberries.
Put bowl in oven for a few minutes to further wilt the spinach.


Friday, November 17, 2017

Healthier Holidays

This holiday season, keep in mind what is on your plate. For a healthier lifestyle, it is important to practice portion control, make healthier options, and stay active. While it’s easier said than done, traditional holiday foods can be exchanged for their lower calorie and highly nutritious doppelganger.

These helpful tips will be heart healthy and increase vitamins and minerals:

·      Whole wheat/ whole grain stuffing instead of white bread stuffing
·      Mashed sweet potatoes or mashed cauliflower instead of mashed potatoes
·      Cook with olive oil instead of butter
·      Bake the turkey instead of frying
·      Roast green beans in the oven with your favorite spices instead of making a casserole with cream

The most important thing to remember this holiday season is to make veggies the center of attention. The website encourages us to make half our plate vegetables. Vegetables contain dietary fiber, which may reduce the risk of heart disease, strokes, type 2-diabetes, and some cancers. Choosing a variety of vegetables increases the assortment of nutrients like vitamin A, C, and folate. Increasing the color of your plate increases the range of nutrients provided.

This holiday season, enjoy increasing overall health and tasting the rainbow. ​

Submitted by Mikaela Schmeider, B.S., Aramark Dietetic Intern

Monday, October 23, 2017

Healthy Halloween

Halloween is once a year, and the high calorie, sugar, and fat candy is making its way onto store shelves. When looking for candy, usually the last thing on people’s minds is “What are healthy choices?”

Some alternatives to traditional candy with no nutritional value:

·      Make chocolate covered fruit. This will increase vitamins and continue to hit that sweet tooth.

·      Cinnamon roasted pumpkin seeds are a good way to increase vitamin A.

Smoothies made from low fat yogurt, fruit, and/or vegetables are another good snack to celebrate this spooky season.  If smoothies aren’t your thing, try eating apple slices with a yogurt fruit dip. Some more ways to increase the nutrients in Halloween snacks is to shape fruits and vegetables into festive shapes. Mandarin oranges can be made into pumpkins with a chocolate covered pretzel made as a stem, fruit kabobs made with a marshmallow ghost face drawn on with icing, or even a cut banana with mini chocolate chip eyes can all be fun ways to increase the nutrients consumed during this candy crazed holiday.

Have fun with your food and enjoy one of these boo-tiful snacks this Halloween.

Submitted by Mikaela Schmeider, B.S., Aramark Dietetic Intern