Atherotech's Our Healthy Heart Dietitian Audrey Jowers shares healthy and easy-to-prepare recipes and options for the most important meal of the day, breakfast, during "Talk of Alabama" on WCFT-ABC 33/40.
Muffin Makeover: http://www.abc3340.com/story/22233226/may-13th-recipe
Mason Jar Yogurt Parfaits: http://www.abc3340.com/story/22233190/may-13th-recipe
Roasted Veggie Egg Muffins: http://www.abc3340.com/story/22233149/may-13th-recipe
Atherotech Diagnostics Lab's Our Healthy Heart Dietitian: Audrey Jowers
(Aired May 13, 2013)
Interviewer: Welcome back to Talk of Alabama. Audrey Jowers. Thank you for coming today.
Jowers: I'm a dietician with Atherotech Diagnostics. It's a cardiometabolic lab based here in Birmingham, and it's dedicated to helping patients uncover true risk for heart disease and diabetes.
Interviewer: This is a very important topic for a lot of people, especially here in Alabama, because of so many cases that we do have. What do you have here today that's going to help people stay healthy?
Jowers: We have a few things. Breakfast is the most important meal of the day, but so many people don't feel they have time to cook a healthy breakfast.
Jowers: We'll start here with our roasted vegetable and egg recipe. This is a very versatile recipe. I've used roasted peppers, onions, and sautéed spinach. You just fill your muffin cups halfway full with your roasted vegetables. Then that's going to be a good source of antioxidants, fiber, and low carbohydrate. Then we're going to top it with eggs. Some people are hyper-absorbers to the yolk in the egg. If you do have high cholesterol or are watching your cholesterol, you want to be on the cautious side and stick to 3 to 4 egg yolks a week. You notice here that I have about 9 egg whites and 3 egg yolks, just to give it some color. You can also use Egg Beaters or egg substitutes, and that way, you as well, have that color and flavor but without the cholesterol and the fat. We're going to add a little bit of salt or a salt substitute. You can use Mrs. Dash or another salt-free option if you are on a low-sodium diet. After we get this mixed up really well, we're just going to easily pour them over the cups, fill them about halfway full, and then we'll bake them in the oven at about 375 degrees for about 15 minutes.
Interviewer: We are back in the kitchen with Audrey. We're talking about muffins now, right?
Jowers: Yes, makeover muffins. We're going to do some substitutions; I'll show you the back. Instead of oil, we're going to use applesauce; it's a great fat substitution. Instead of whole eggs, I've already included some Egg Beaters in here. Then we're going to add in some healthy foods, for instance, chopped walnuts and flax seed. Both are good sources of fiber, protein, and omega-3 fatty acids. That's going to help add some good nutrient properties to our muffins. Then lastly, the blueberries that come in these cans, if you can scroll over here. I'm about to show you the ingredient list. They are canned in light syrup, which is actually high fructose corn syrup. Something like throwing away the can of blueberries in here and using fresh blueberries is going to make a huge difference in the nutritional value of just a boxed muffin mix.
Interviewer: You add the nuts and you've got the fresh blueberries now. About how many, a cup?
Jowers: About a cup of fresh blueberries. That's correct. You can add different types of fruit. If you want to do strawberries you can to do that; whatever you and your family chooses, just any source of good fruit.
Jowers: We're just going to cook it based on the box directions. The oven is preheated to 400, and we're going to bake it about 17 minutes in our oven.
Jowers: A yogurt parfait, that's right. I've used Greek yogurt, which is a good-high protein yoghurt, and then we've got fresh fruit and just whole grain granola. You layer it, and you come up with a beautiful yogurt parfait. We have some no-cook options. We've got something as easy as apple and all-natural peanut butter. Steel-cut oatmeal with a few walnuts; that's your complex carb and there's your protein. Something like a whole-grain English muffin with a boiled egg. Lastly if all of these are just too labor intensive, we have peanut butter crackers.
In fact, our healthy heart program with Atherotech, we teach patients how to make better options, how to look at labeling and packages, and make the right decisions for their foods.
Interviewer: When someone gets a high-cholesterol reading back, they can actually call the dieticians at your company and you will talk them through what they need to be eating.
Jowers: Correct. Atherotech is the VAP test. When a patient has a VAP lipid panel, they can call the dieticians at our Healthy Heart program, and we will walk them through step-by-step how to improve their lab results, reduce their risk by making healthy diet and lifestyle modifications.