Nutrition Services

Nutrition at Hallmark Health 

Hallmark Health System has a dynamic team of inpatient and outpatient Registered Dietitians to help meet the nutritional needs of the communities we serve. Our dietitians have a breadth of knowledge and deep level of expertise to successfully guide our patients to meeting  nutritional goals.

Good nutrition is a major component to recovering from illness or injury.  Our inpatient Registered Dietitians work alongside the health care team to provide nutrition support and education to patients admitted to the hospital.

 

Our outpatient Registered Dietitians offer individualized counseling to help patients achieve a healthy lifestyle and better manage chronic illnesses such as heart disease, diabetes, gastrointestinal disorders, kidney disease, cancer as well as childhood and adult obesity. We offer one-on-one evaluations to discuss nutrition concerns and goals. We’ll offer comprehensive plans & goals that are specific to your needs and lifestyle and follow you along the way to ensure those goals are met. 

Many insurance plans require a physician referral for each outpatient nutrition counseling session. Be sure to contact your insurance company prior to your appointment to verify coverage. Appointments are available days and evenings Monday through Friday.

To schedule an outpatient nutrition visit, simply call Central Scheduling at (781) 338-7111.

Please contact Nutrition Manager, Jillian Pollock, RD LDN with questions at (781) 979-3615.


 

Jillian Pollock, RD, LDN

Nutrition Manager

BS in Nutrition from Simmons College

Joined team at Hallmark Health System in 2010

 

 

Registered Dietitians:

Kathy Burzynski, MS, RD, LDN, CDE, CNSC
BS in Nutrition from University of Massachusetts Amherst
MS from University of New Haven
Joined team at Hallmark Health System in 1994

 

Emmie Burke, RD, LDN, CNSC
BS in Nutrition from University of Massachusetts
Joined team at Hallmark Health System  in 2011

 

Juli Vitak, MS, RD, LDN

BSin Biology from West Virginia Wesleyan College
MS in Nutrition from Framingham State University

Joined team at Hallmark Health System in 2013

 

 

Trissa Therien, RD, LDN

BS in Nutrition from University of Vermont

Joined team at Hallmark Health System in 2011

Cristine Bertochi, MS, RD, LDN
BS in Physiology and Minor in Psychology from McGill University
MS in Nutrition from Boston University
Joined team at Hallmark Health System in 2013

 

Erika Damon, RD, LDN, RYT
BS in Nutrition from Keene State College
Joined team at Hallmark Health System in 1998

Emily Bostrom, RD, LDN

BS in Nutrition from Rutgers University

Joined team at Hallmark Health System in 2014

 

 


 

Hallmark Health System offers nutrition counselling in multiple locations including Melrose-Wakefield Hospital, Lawrence Memorial Hospital and Hallmark Health Medical Associates at 101 Main Street in Medford. Appointments are available days and evenings Monday through Friday.
 
To schedule an outpatient nutrition visit, simply call Central Scheduling at (781) 338-7111.
 
Many insurance plans require a physician referral for each outpatient nutrition counseling session. Be sure to contact your insurance company prior to your appointment to verify coverage.
 
Please contact Nutrition Manager, Jillian Pollock, RD LDN with questions at (781) 979-3615.
 

 
 
Weight Management/Weight loss Surgery
 
Endocrinology
 
Cardiac Rehab
 
 

 

Need help with a nutrition dilemma? Have questions about healthy eating? Simple complete the online form below and the Clinical Nutrition Manager for Hallmark Health will respond.

 
 
 

July Recipes

Mango coconut sorbet

Yield: 1 serving
 
¾ cup frozen mango
3 TBSP low fat milk
1 TSP honey
2 TSP shredded coconut, toasted
Fresh mint sprig for garnish
 
Place frozen mango, milk and honey in a blender or food processor; process until thick. Top with toasted coconut and fresh mint.

 

Rainbow kale slaw

Yield: 4 servings

1 bunch lacinato (also known as dinosaur) kale, thick stems removed and leaves thinly sliced
4 cups shredded red cabbage (about 1 small head)
2 navel oranges, peeled and segmented
1 small red onion, thinly sliced
1 large red bell pepper, cored, seeded and thinly sliced
1/3 cup sunflower seeds
¼ cup Dijon mustard
¼ cup freshly squeezed orange juice (approximately 1 small orange)
¼ cup balsamic vinegar
½ TSP ground pepper

In a large bowl, combine kale, cabbage orange segments, onion, bell pepper and sunflower seeds. In a small bowl, whisk together mustard, orange juice, vinegar and pepper. Pour over the kale mixture and toss to coat. Serve immediately or refrigerate for up to two days.

Quick black bean burgers

Yield: 4 servings

1 (2 oz.) hamburger bun, torn into pieces
3 TBSP olive oil, divided
2 TSP chopped garlic
1 (15.5 oz.) can black beans rinsed and drained
1 TSP lime rind
¾ TSP chili powder
½ TSP fresh oregano
¼ TSP salt
1 large egg white, lightly beaten

Place bun in food processor; process 4 times or until crumbs measure about 1 cup. Combine 1 TSBP oil, garlic and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions, shaping into 3 inch patties. Heat remaining 2 TBSP oil in large skillet over medium-high heat. Add patties and reduce heat to medium and cook 4 minutes or until edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.

Turkey burger pitas with tahini sauce

Yield: 4 servings

½ cup plain 2 percent Greek yogurt
1 TBSP tahini (sesame seed paste)
1 TSP fresh lemon juice
1 garlic clove, minced
Dash of salt
¼ cup chopped green onions
3 TBSP finely chopped parsley
½ TSP salt
¼ TSP onion powder
1 pound ground turkey
Cooking spray
2 (6 inch whole wheat pitas)m cut in half
Green leaf lettuce and tomato slices to top

Combine first five ingredients in a small bowl. Combine onions, parsley, salt, onion powder and turkey in large bowl. Divide mixture into 4 equal portions shaping each into ½ inch thick patty. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan and cook for 4 minutes on each side or until done. Line ½ pita with lettuce leaf, add 1 patty, 1 tomato slice and 2 TBSP tahini sauce.

Strawberry salsa

Yield: 3 cups, serves 8

1 LB strawberries, hulled and finely chopped
3 TBSP lime juice
¼ TSP fine sea salt
4 green onions, thinly sliced
1 jalapeno pepper, finely chopped (remove seeds and ribs for more mild flavor)

In a large bowl, toss together strawberries, lime juice, salt, green onions and jalapeno. Add to salads, burgers, grilled fish or serve with tortilla chips.

May Recipes

Fajita-Style Beef Tacos

Here is a quick and easy recipe in celebration of Cinco-de-Mayo. The mango gives a nice twist of sweetness and is a good source of Vitamin A &C.
Yield: 8 servings
12 oz. boneless beef sirloin steak, cut ¾ inch thick
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
1 tablespoon canola oil
2 cups halved and thinly sliced sweet onions, such as Vadalia or Maui
8 6-inch corn tortillas, warmed
1 mango, seeded, peeled, and chopped
¼ cup snipped fresh cilantro
Lime wedges
1. Preheat broiler.  Trim fat from steak.  In a small bowl combine salt, black pepper and cayenne pepper; sprinkle evenly over steak.  Place steak on the unheated rack of a broiler pan.  Broil 3 to 4 inches from the heat for 8to 12 minutes or until desired doneness, turning once.  Cover with foil; let steak stand for 5 minutes.
2. Meanwhile, in a large skillet heat oil over medium heat. Add onions; cover and cook about 12 minutes or until very tender and brown, stirring occasionally. Turn heat to medium-low if onions start to get too brown.
3. Thinly slice steak across the grain.  Divide steak, onions and mango among tortillas.  Sprinkle each with cilantro and serve with lime wedges for squeezing.  Serve immediately.

Nutrient analysis:  377 calories, 15 g fat, 5g saturated fat, 39 mg cholesterol, 140 mg sodium, 41 g carbs, 6 g fiber, 22 g protein
 Recipe courtesy of Better Homes and Gardens, via www.bhg.com 3/18/2014.


Mackerel with Herb Salad
Try not to be discouraged by the total fat content of this recipe. The majority of fat is coming from heart healthy items such as the mackerel, walnuts and olive oil which contribute to the higher content of mono- and poly-unsaturated fat.  Keep track of the type of mackerel selected as King and Spanish mackerel are considered to contain high amounts of mercury.  North Atlantic and Chub mackerel contain lower amounts of mercury.

Yield: 4 servings   
1 cup cold water
3 ½ teaspoons salt, divided
1 teaspoon sugar
4 (6oz) mackerel fillets
Cooking spray
2 cups fresh flat-leaf parsley leaves
1 cup thinly sliced Vidalia or other sweet onion
1 teaspoon grated orange rind
1 cup orange sections (~2 medium)
¾ cup fresh tarragon leaves
2/3 cup walnuts, toasted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
½ teaspoon grated garlic
1. Preheat grill to medium-high heat.
2. Combine 1 cup water, 1 tablespoon salt and sugar in a shallow dish.  Add fillets; let stand 15 minutes.  Remove fillets; pat dry.  Discard brine.  Place fillets, skin side down, on a grill rack coated with cooking spray.  Frill 10 minutes or until desired degree of doneness.  (Do not turn fillets.)  Keep warm.
3. Combine parsley leaves, onion slices, orange rind, orange sections and tarragon in a bowl.  Sprinkle herb mixture with ¼ teaspoon salt; toss. Combine walnuts and remaining ingredients, stirring with a whisk until blended.  Stir in remaining ¼ teaspoon salt.  Place 1 fillet on each of 4 plates; top each with 1 cup herb mixture.  Drizzle 2 tablespoons walnut mixture over each serving.

Nutrient analysis:  459 calories, 22 g fat, 2.7g sat. fat, 8g mono-unsat fat, 9.5g poly-unsat fat, 99 mg cholesterol, 795 mg sodium, 23 g carbs, 5 g fiber, 44 g protein
     Recipe courtesy of My Recipes, via www.myrecipes.com 4/14/2014


Oatmeal-Flax, Chocolate Chip Cookies
Ground flaxseed can be found in most grocery stores and are typically located in the “Natural/Healthy” food section. Bob’s Red Mill offers ground flaxseed products. It is tasteless and odorless and also helps to keep cookies moist for longer periods of time. Ground flaxseed is an great source of omega-3 fatty acids too!

Yield: 32 cookies   
1 ½ cups all-purpose flour
1 cup quick-cooked oats
¼ cup flaxseed, finely ground in a spice grinder, or pre-ground flaxseed
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
12 tablespoons (1/12 sticks) unsalted butter, softened
1 cup granulated sugar
¾ cup packed dark brown sugar
2 large eggs
1 teaspoon vanilla extract
1 cup semisweet chocolate chips

1. Preheat the oven to 350° F.  Line baking sheets with parchment paper.
2. Whisk the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl.
3. Beat the butter, granulated sugar and brown sugar in a large bowl with a mixer on medium-high speed until fluffy, about 4 minutes.  Beat in the eggs one at a time, beating well after each addition.  Beat in the vanilla.  Reduce the mixer speed to low; add the flour mixture and beat until just combined, scraping down the bowl as needed. Stir in the chocolate chips.
4. Drop heaping tablespoons of dough into the prepared baking sheets, about 2 inches apart.  Bake until golden brown, 10 to 12 minutes.  Let the cookies cool 3 minutes on the baking sheets, then transfer to racks to cool completely.

Nutrient analysis:  151 calories, 7 g fat, 4g sat. fat, 25 mg cholesterol, 83 mg sodium, 621g carbs, 1 g fiber, 2 g protein
Recipe courtesy of Food Network, via www.foodnetwork.com 10/14/2013.

April Recipes

Lemon Coconut Almond Haroset

Yield: 4 cups  Serving size: 2 tablespoons
 
4 teaspoons sugar
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
3 Gala apples, peeled, cored and cut into ½ inch pieces
1 Granny Smith apple, peeled, cored and cut into ½ inch pieces
½ cup coarsely chopped almonds
1 1/2 tablespoon dried coconut chips (such as Melissa’s), toasted
Fresh parsley sprigs (optional)
1. Combine sugar, rind, juice and apples in a large bowl.  Stir in almonds and coconut. Cover and refrigerate 2 hours. Garnish with parsley, if desired.

Nutrient analysis:  25 calories, 0.9 g fat, 0 mg cholesterol, 0 mg sodium, 4.5 g carbs, 1 g fiber, 0.3 g protein

Recipe from MyRecipes.com, 3/5/2014

Skillet Gnocchi with Chard & White Beans

 White beans pack a punch of protein while the chard provides a great source of nutrients such as vitamins A, C and K.  To help reduce sodium content further, try making the gnocchi from scratch or dicing up fresh tomatoes without the extra seasoning.

Yield: 6 servings
   
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16 oz. package shelf stable gnocchi
1 medium yellow onion, thinly sliced
 4 cloves garlic, minced
½ cup water
6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15oz. can diced tomatoes with Italian seasonings
1 15oz. can white beans, rinsed
¼ teaspoon freshly ground pepper
½ cup shredded part skim mozzarella cheese
¼ cup finely shredded Parmesan cheese

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat.  Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes.  Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat for 2 minutes.   Stir in garlic and water.  Cover and cook until the onion is soft, 4 to 6 minutes.  Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes.  Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan.  Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Nutrient analysis:  325 calories, 7g fat, 8 mg cholesterol, 616 mg sodium, 55 g carbs, 6 g fiber, 14 g protein
Recipe from Eating Well: www.eatingwell.com; 2/10/2014

Chicken and Melon Stuffed Shells
This is a great option for a quick and healthy meal. This recipe might even be fun for the kids to partake in along with adult supervision.

Serving size: one shell
½ medium cantaloupe, halved and seeded
4 dried jumbo macaroni shells
3 oz, chopped cooked chicken breast
¼ cup diced honeydew melon
2 tablespoons plain fat-free yogurt
1 tablespoon lemon juice
1 ½ teaspoon chopped fresh chives
½ teaspoon Dijon-style mustard
Fresh thyme sprigs (optional)

1. Cut the cantaloupe half into thirds; cover and chill two of the wedges. Peel and dice remaining wedge; set aside.
2. Cook macaroni shells according to package directions. Drain and rinse with cold water.  Drain again; set aside.
3. In a small bowl, combine diced cantaloupe, chicken, honeydew, yogurt, lemon juice, chives, and mustard. Spoon about ¼ cup of the mixture into each pasta shell.  Arrange two filled shells and a chilled cantaloupe wedge on each of two serving dishes.  If desired, garnish with thyme springs.

Nutrient analysis:  176 calories, 2 g fat, 26 mg cholesterol, 55 mg sodium, 28 g carbohydrates, 2g fiber, 14g protein
Recipe courtesy of Better Homes and Gardens: via www.bhg.com, 3/18/2014.

March Recipes

Whole-Wheat Irish Soda Bread
In celebration of St. Patrick’s Day here is an easy addition to the menu.  The whole wheat flour will help increase overall fiber content.  Enjoy a single slice as a side dish or a snack option. Try adding raisins to this recipe for an extra kick of flavor.

Yield: 2 lbs. loaf (~12 servings)
       
2 cups whole-wheat flour
2 cups all-purpose, flour, plus more for dusting
1 teaspoon baking soda
1 teaspoon salt
2 -1/4 cups buttermilk

1. Preheat oven to 450° F. Coat a baking sheet with cooking spray and sprinkle with a little flour.
2. Whisk whole wheat flour, all-purpose flour, baking soda and salt in a large bowl.  Make a well in the center and pour in buttermilk.  Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated.  The dough should be soft but not too wet and sticky.  When it all comes together, in a matter of seconds, turn it out onto a well-floured surface.  Clean any extra dough off your hands.
3. Pat and roll the dough gently with floured hands, just enough to tidy it up and give it a round shape.  Flip over and flatten slightly to about 2 inches.  Transfer the loaf to the prepared baking sheet.  Mark with a deep cross using a serrated knife and prick each of the four quadrants.
4. Bake the bread for 20 minutes.  Reduce oven temperature to 400° F and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30-35 minutes more.  Transfer the loaf to a wire rack and let cool for about 30 minutes.

Nutrient analysis:  165 calories, 1 g fat, 0 g saturated fat, 2mg cholesterol, 347 mg sodium, 31 g carbs, 3 g dietary fiber, 7g protein
Recipe courtesy: www.lifescript.com, accessed 2/10/ 2014.


Jerk Halibut Steaks with Sweet Potato
This recipe is bursting with flavor and nutrition. The sweet potatoes are a good source of fiber as well as Vitamin A and C. The halibut provides a complete source of protein and is a great option for those individuals participating in lent.

Yield: 4 servings       
2 lbs (~2 large) sweet potatoes
2green onions, chopped
1 Jalapeno cili, seeded and chopped
2 tablespoons fresh lime juice
2 tablespoons Worcestershire sauce
1 tablespoon peeled, grated fresh ginger
1 teaspoon dried thyme
1 teaspoon ground allspice
2 tablespoons olive oil
¼ teaspoon ground red pepper
1/8 teaspoon ground red pepper
Salt (optional)
4 pieces (~6oz.) halibut steaks, 1 inch thick

1. Lightly grease grill rack.  Prepare outdoor grill for covered direct grilling over medium heat.
2. Cut each unpeeled sweet potato lengthwise in half.  Place sweet potato halves in microwave-safe plate and cook in microwave oven on high 8 minutes or until almost fork-tender, rearranging sweet potatoes halfway through cooking.
3. Meanwhile, in medium bowl, combine green onions, jalapeno, lime juice, Worcestershire sauce, ginger, thyme, allspice, 1 tablespoon olive oil, ¼ teaspoon ground red pepper and ¼ teaspoon, salt.  Add halibut steaks, turning to coat.  Let stand 5 minutes.
4. Place halibut and sweet potatoes on hot grill rack.  Spoon half of jerk marinade in bowl on halibut; discard remaining marinade.  Grill halibut steaks 8-10 minutes or until opaque throughout, turning over once.  Grill sweet potato wedges 6-7 minutes or until tender and lightly charred, turning over once.  Transfer to platter as they are done.  Garnish with lime wedges.
 
Nutrient analysis:  410 calories, 9 g fat, 54 mg cholesterol, 390 mg sodium, 42 g carbs, 5g fiber, 38g protein

Recipe courtesy: Good Housekeeping wwwgoodhousekeeping.com, accessed 2/10/ 2013


Ginger, Split Pea and Vegetable Curry (Subzi dalcha)
 National Nutrition Month is finally here and this year’s theme is: “Enjoy the Taste of Eating Right”. Here is a recipe to inspire your taste buds.  By omitting the salt from the ingredients you are able to reduce sodium content by 4200mg total or 700mg per serving. Cheers!

Yield: 6 servings     
1 large russet or Yukon Gold potato, peeled, cut into ½-inch cubes
½ cup yellow split peas, (chana dal)
1 cup cauliflower florets, (1-ince pieces)
1 cup green bean pieces, frozen or fresh (1-inch pieces)
1 small (8oz) eggplant, cut into ½-inch cubes
1 medium carrot, cut into ¼-inch-thick slices
1 ¾ teaspoon salt
½ teaspoon ground turmeric
1 tablespoon canola oil
1 teaspoon cumin seeds
4 large cloves garlic, cut into thin slivers
1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly crosswise (do not seed)
1 tablespoon cornstarch
¼ cup finely chopped fresh cilantro
4 long thin slices fresh ginger, cut into matchsticks
Juice from 1 medium lime
1 teaspoon ghee, or butter (optional)
1. Place potatoes in a small bowl and cover with cold water.  Place split peas in a large saucepan.  Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.)  Drain.  Repeat three or four times, until the water remains relatively clear; drain.  Add 4 cups water to the split peas and bring to a boil over medium-high heat.  Skim off any foam the rises to the surface.  Drain the potatoes and add to the peas.  Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes. 
2. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric.  Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7-10 minutes more.
3. Meanwhile, heat oil in a small skillet over medium-high heat.  Add cumin seeds and cook until they sizzle and smell fragrant, 15-20 seconds.  Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1-2 minutes.  Remove from the heat.
4. Stir the garlic-chile mixture into the cooked vegetables.  Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the “washings” back into the saucepan.
5. Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth.  Stir it into the stew along with cilantro and ginger.  Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes.  Stir in lime juice and ghee (or butter), if using. 
Nutrient analysis:  161 calories, 3g fat, 0g Sat fat,1g Mono-unsat fat,  0 mg cholesterol,  700mg sodium, 30 g carbs, 6 g protein, 6g fiber

Recipe courtesy: Eating Healthy: www.allrecipes.com, accessed 2/14/2014.

February Recipes

In honor of Valentine’s Day, let’s show some extra love to our heart.  The following recipes focus on flaxseed, walnuts and fatty fish to help give you an extra kick of Omega-3 fatty acids.

Bulgar and Flax Pilaf
Flaxseed is a good source of Omega-3 fatty acids which are known for their ability to lower heart disease. Make sure you eat flaxseed ground up as it is more difficult for the digestive tract to absorb the fatty acids when they are eaten whole. Flaxseeds are tasteless and odorless so they go unnoticed when added to most foods. Try mixing a tablespoon in oatmeal, meatloaf, casserole dishes or smoothies.

Yield: 4 cups    Serving Size: ¾ cup  
2 tablespoons margarine or butter
1 cup bulgar wheat
¼ cup flaxseed
1/3 cup minced onion
1 small tomato, diced
2 cups chicken broth
½ teaspoon salt
¼ teaspoon crushed rosemary OR 1 teaspoon fresh, chopped

1.    In medium saucepan, over medium heat, melt butter or margarine
2.    Add bulgar, flaxseed and onion. Stir until bulgar is golden brown and flax is turning dark, about 3 minutes. Stir in tomatoes, chicken, broth, salt and rosemary.
3.    Cover, heat to boiling, reduce heat, and simmer 15 minutes.
4.    Turn off heat, remove lip, lift pilaf with fork. Let rest 10 minutes before serving.

Nutrient analysis:  216 calories, 8 g fat, 1 g saturated fat, 0mg cholesterol, 577  mg sodium, 30 g carbs
Recipe courtesy: www.healthyflax.com.   Accessed 1/7/14.


Beet Walnut Salad
Walnuts are the only common nut with alpha linolenic acid (one of the 3 types of Omege-3 fatty acids). Walnuts are great when eaten separately or mixed with other foods.

Yield: 8 servings       
1 small bunch beets, or enough canned beets (no salt added) to make 3 cups drained
¼ cup red wine vinegar
¼ cup chopped apple
¼ cup chopped celery
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon water
8 cups fresh salad greens
Freshly ground pepper
3 tablespoons chopped walnuts
¼ cup Gorgonzola cheese, crumbled

1.    Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in ½-inch rounds. In a medium bowl, toss with red wine vinegar.  Add apples and celery. Toss together. In a large bowl, combine balsamic vinegar, olive oil and water.  Add salad greens and toss. Put greens onto individual salad plates. Top with sliced beet mixture. Sprinkle with pepper, walnuts and cheese. Serve immediately.

Nutrient analysis:  89 calories, 5 g fat, 1.6 g saturated fat,2g Mono-unsat fat, 5mg cholesterol, 115 mg sodium, 8 g carbs, 2.9g fiber, 3g protein

Recipe courtesy: Mayo Clinic, www.mayoclinic.org. Accessed on 1/7/2014.


Mackerel with Herb Salad
Mackerel is naturally high in the long chain omege-3 fatty acids: EPA and DHA. This recipe pairs it with walnuts gives an extra boost of heart healthy fats.  Other fatty fish include salmon, tuna and sardines. Try eating 4oz. portions of fatty fish weekly.

Yield: 4 servings

1 cup cold water
3 ½ teaspoons salt, divided
1 teaspoon sugar
4 (6-oz) mackerel fillets
Cooking spray
2 cups fresh flat-leaf parsley leaves
1 cup thinly sliced Vidalia or sweet onion
1 teaspoon grated orange rind
1 cup orange sections (about 2 medium)
3/4 cup fresh tarragon leaves
2/3 cup walnuts, toasted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
½ teaspoon grated garlic

1.    Preheat grill to medium-high heat.

2.    Combine 1 cup water, 1 tablespoon salt and sugar in a shallow dish.  Add fillets; let stand for 15 minutes.  Remove fillets; pat dry.  Discard brine.  Place fillets, skin side down on a grill rack coated with cooking spray.  Grill 10 minutes or until desired degree of doneness.  (Do not turn fillets.)  Keep warm.

3.     Combine parsley leaves, onion slices, orange rind, orange sections and tarragon in a bowl.  Sprinkle herb mixture with ¼ teaspoon salt; toss.  Combine walnuts and remaining ingredients, stirring with a whisk until blended.  Stir in remaining ¼ teaspoon salt.  Place fillet on each of 4 plates; top each serving with 1 cup herb mixture.  Drizzle 2 tablespoons walnut mixture over each serving. 
 

Nutrient analysis:  459 calories, 22g fat, 2.7g Sat. fat, 8g Mono-unsat. fat, 9.5gPoly-unsat. fat, 99mg cholesterol, 795 mg sodium, 23 g carbs, 43.7 g protein, 5g fiber

Recipe courtesy of My Recipes: www.myrecipes.com.  Accessed on 1/10/2014.

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News & Events

Michael V. Sack, FACHE, president and chief executive officer of Hallmark Health System was named...

 

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Wednesday, August 20 
 
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