Sky Lakes Medical Center | Live Smart | Spring 2020

2 LIVE smart | Spring 2020 1 It’s a heart-healthy fat. Enjoyed in moderation, olive oil may help lower bad cholesterol levels. 2 It comes with other perks. Olive oil helps the body absorb nutrients from other foods. Besides being good for your heart, it may help lower your risk for certain types of cancer. 3 The label is telling. Extra virgin: Comes from the earliest processing of the oil and offers the most aroma and strongest flavor. It also may have the most health benefits because it is the least processed. Virgin: A slightly lower quality than extra virgin. Light: Refers to color and fragrance, not the calories or fat. Classic, pure: Still a good source of healthy fat, but may have lost some protective compounds through refining. 4 Storage matters. Heat and light are enemies of olive oil. Store it in a cool, dark place. Toss if a bitter, “off” smell or taste develops. 5 A dab will do. At about 120 calories per tablespoon, it’s a high- calorie food. Use it in small amounts as part of a healthy diet. Sources: American Heart Association; American Institute for Cancer Research; National Institutes of Health; U.S. Department of Agriculture NUTRITION Ingredients 1 tablespoon extra-virgin olive oil 1 small onion, chopped 4 cups vegetable broth or fat-free, reduced-sodium chicken broth 1/2 cup frozen baby lima beans 1 can (15 ounces) no-salt-added black, Great Northern or navy beans 1 cup frozen mixed vegetables 1/2 cup frozen tri-colored bell peppers 2 teaspoons dried oregano or thyme Pinch of dried red pepper flakes 1 cup frozen broccoli florets Salt, to taste 1/4 cup grated Parmesan cheese FAST FOODS Find more healthy, tasty recipes at SkyLakes.org/ Recipes . Directions ▸ ▸ In large saucepan, heat oil over medium-high heat. ▸ ▸ Add onion, and cook until translucent, 5 minutes, stirring occasionally. ▸ ▸ Add broth, and bring liquid to boil. ▸ ▸ Add lima beans; reduce heat; and simmer, covered, for 5 minutes. ▸ ▸ Add canned beans, mixed vegetables, peppers, oregano and pepper flakes, and simmer, covered, for 5 minutes. ▸ ▸ Add broccoli, cover, and cook for 5 minutes. ▸ ▸ Add salt to taste. ▸ ▸ To serve, divide soup among deep bowls. ▸ ▸ Top each serving with 1 tablespoon Parmesan cheese, or pass it separately at table. This soup keeps, covered in refrigerator, for 3 days. Reheat in covered pot over medium heat. Nutrition information Serving size: 1 2 ⁄ 3 cups. Amount per serving: 298 calories, 8g total fat (2g saturated fat), 43g carbohydrate, 17g protein, 13g dietary fiber, 237mg sodium. Source: American Institute for Cancer Research 5 slick facts to know about olive oil Quick eight-vegetable soup Makes 4 servings.