First Posted: 6/10/2014
Happy Father’s Day to all those readers who are dads. Father’s Day is a time to pay special attention to dads. A special card, maybe a gift or a phone call might be a way to show your love and caring for your dad.
Families may be looking for that special way to say Happy Father’s Day. Food can be a good way to show that you care. Make him his favorite vegetable. Will that show him how much you care? Well, maybe not, but maybe it can be.
A healthy dad is a happy dad. According to National Lung and Blood Institute, nearly one in three adults has high blood pressure. High blood pressure can damage your heart, blood vessels and kidneys. According to the National Lung and Blood Institute, high blood pressure is a serious condition that can lead to coronary heart disease, heart failure, stroke and kidney failure.
It’s important that dads keep their hearts strong and healthy as well as their blood pressure in an acceptable range. That range is less than 120 for systolic, and less than 80 diastolic. Prehypertension is 120-139 or 80-89. High blood pressure, stage 1 is 140 – 159 or 90-99. Stage 2 is systolic 160 or higher or diastolic, 100 or higher.
Eating foods that boost our potassium is great for lowering blood pressure by reducing the adverse effects of sodium. Potassium also reduces the risk of kidney stones and decreased bone loss. The Dietary Guidelines recommends that we boost our potassium to a level of 4700 mg per day. Currently, the food label does not list potassium. Hopefully, the food label will list potassium in the future.
Artichokes, beets, carrots, pumpkin, sweet potatoes and broccoli all are good sources of potassium. One cup of shredded carrots provides 355 mg of potassium. One artichoke cooked and drained contains 316 mg of potassium. One cup of cooked beets contains 530 mg of potassium. One cup of canned pumpkin contains 505 mg of potassium and sweet potatoes, slightly higher, 536 mgs.
Vegetables make great desserts as well as side dishes. Carrot cake, pumpkin muffins or chocolate beet cake are just a few. Make Dad feel special and treat him to these two dishes. One is a side dish and the other a dessert. They will strengthen his heart and keep him healthy.
Beet and spinach couscous is a dish that can be substituted for rice. The vegetables boost the potassium and reduce the calories.
Carrots are economical and make great desserts. They are high in Vitamin A and potassium, yet low in calories. Carrot cake can sometimes be very high in calories. This recipe reduces the amount of sugar to yet be tasty. Enjoy!
Beet and Spinach Couscous
1 tablespoon olive oil
2 tablespoons shallots or green onions, chopped
1 ½ cups beets, fresh, thinly sliced or canned
1 cup couscous, uncooked
1 ¼ cups water
1 cup spinach leaves or beet greens
Heat olive oil in a skillet over medium-high heat. Add shallots and beets. Cook for about 5 minutes.
Stir in couscous and cook for another minute Add water. Let simmer for 10 to 15 minutes or until couscous is cooked and looks swollen. Remove from heat stirring gently until greens wilt.
Adapted from fruitsandveggiesmorematters.org
Carrot Cake
3/4 cup canola oil
2 eggs, or 1 egg and 2 whites
1 cup sugar
1 1/3 cups white or white whole wheat flour
1 tsp. baking soda
1 tbsp. cinnamon
1 1/2 cups grated carrots
or 1/2 cup chopped walnuts
1/2 cup raisins
1 tsp. orange peel or orange zest
Preheat oven to 350 degrees. Beat oil, eggs and sugar in a mixer (or by hand) until creamy. Mix dry ingredients in a separate bowl and add to the egg mixture. Beat for an additional minute. Add remaining ingredients and stir until combined. Spoon batter into a lightly greased 8 -by-10-inch baking pan and bake for 30-40 minutes or until done.
