Healthy Eating
Tips and Ideas for Healthy Eating
Low Fat Salmon and Potato Casserole
You can put this easy-to-make dish together in about 15 minutes if you cook the potatoes in a microwave. Serve with a tomato salad and a green vegetables.
Ingredients:
3 large baked potatoes, sliced
1/4 cup chopped green onions
1/2 cup chopped fresh parsley
1 can (7.5 oz./213 g) salmon or tuna in broth, drained
1 large egg
3 egg whites
2/3 cup skim milk
1 cup partly skimmed mozzarella cheese, grated
Salt, pepper and cayenne pepper, to taste
Topping:
1/4 cup fresh bread crumbs
1 tablespoon grated parmesan cheese (15 mL)
Directions:
1. In greased 7 x 11 -inch (17 x 28 cm) shallow baking dish, arrange a layer of half the potatoes, green onions and parsley.
2. Arrange salmon (or tuna) over vegetables.
3. Cover with remaining potatoes, onions and parsley.
4. Beat whole egg and egg whites together slightly; add milk, mozzarella cheese and seasonings. Pour mixture over potatoes.
5. Combine bread crumbs and parmesan cheese; sprinkle over top.
6. Bake uncovered 25-30 min at 350°F (180°C).
7. Serve warm.
Makes 4 main course servings.
PER SERVING: energy (Cal) 398; fat (g) 10.6; cholesterol (mg) 91
Vegetarian Diet
Eat unrefined whole foods as much as possible...Did You Know?
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Get as active as possible. It will help your health and manage day-to-day physical challenges as well as alleviate some of the symptoms of your health condition.
A mix of moderate activity such as walking, swimming, moderate aerobic and cycling combined with easy resistance training is ideal.
Keep in mind that intense activity can sometimes worsen your symptoms.
Wearing a pedometer is good way to keep track of your exercise routine.