Gila Regional Medical Center | Wellness Companion | Winter 2018

6 q WELLNESS COMPANION Give your comfort foods a healthy boost When it comes to fat, salt and sugar con- tent, comfort foods can really take you out of your comfort zone. To make your favorite foods healthier, try these tips: w  w For cheesy dishes, choose strong- tasting varieties—like Parmesan or sharp cheddar—so you can use less. w  w Try low-sodium and reduced-fat soups in creamy casseroles. w  w Make dips with nonfat Greek yogurt instead of mayo. w  w Swap regular french fries for sweet potato fries. w  w Instead of a chocolate bar, have chocolate-dipped strawberries. w  w Slip spinach into your favorite cas- seroles, mac and cheese, meatloaf, and pizza—and take added comfort in knowing you made them healthier! Sources: American Diabetes Association; Produce for Better Health Foundation R E C I P E R E C I P E Makes 7 servings. Ingredients 1 package (16 ounces) frozen, diced, peeled butternut squash or 2 cups fresh squash, seeded, peeled and diced 1 cup water 1 tablespoon olive oil ½ sweet onion, finely chopped 1 can (15.5 ounces) no-added-salt black beans 1 teaspoon ground cumin ¾ teaspoon ground cinnamon Salt and ground black pepper, to taste Canola oil spray 7 large whole-wheat tortillas (about 7 inches) 1 cup grated cheddar cheese, divided 1 cup tomato salsa ¼ cup chopped fresh cilantro leaves, for garnish (optional) Directions w  w Place squash in medium saucepan. Add water. Cover pot tightly and place over medium-high heat. w  w Cook until squash is tender but not mushy, 12 to 15 minutes, depending on size of cubes. w  w Drain squash and set aside. w  w While squash is cooking, in large skillet, heat oil over medium-high heat. w  w Add onion and sauté until soft and translucent, about 4 to 5 minutes, stir- ring occasionally. w  w Add beans and partially mash with fork. w  w Mix in squash, cumin and cinnamon. Add salt and pepper, if desired. w  w Remove from heat and set aside. w  w Preheat oven to 350 degrees. w  w In 9- by-13-inch baking dish, lightly coat interior with cooking spray and set aside. w  w Coat tortilla on both sides with cooking spray. Lay on plate. w  w Spoon ½ cup filling on tortilla and top with 1½ tablespoons cheese. w  w Roll up filled tortilla and set at one end of baking dish. Repeat, placing filled tortillas side by side, filling baking dish tightly. w  w Pour salsa over assembled enchiladas. w  w Sprinkle remaining cheese (about ¼ cup) over sauce. Cover pan with foil. w  w Bake enchiladas about 25 to 30 minutes, until heated through. w  w Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired. Nutrition information Serving size: 1 enchilada. Amount per serving: 260 calories, 6g total fat (1g saturated fat), 38g carbohy- drates, 12g protein, 6g dietary fiber, 460mg sodium. Source: American Institute for Cancer Research Butternut squash enchiladas with salsa 18 almonds 3 celery sticks and 1 tablespoon of peanut butter 1 ⁄ 4 cup fresh blueberries 1 cup light popcorn 1 hard- boiled egg 5 5! for [Diabetes] Source: American Diabetes Association Be ready for snack attacks If you’re living with diabetes, you want to choose snacks wisely. Here are five go-to healthy snacks with less than 5 grams of carbohydrates each.