Stroke Recovery Diet

If it is one thing that has hit home with me while doing these series of articles, is that diet is the root of all evil. what do I mean by that? In many hours of research I have learned that if we just would eat healthier diets, we could probably wipe out many illnesses that plague our society. Good for us, not good for big pharma so maybe we better not tell them. But I will share with you how to keep yourself healthy by eating the right foods, even in the presence of chronic conditions.

Stroke Recovery Diet Tips:

Eat plenty of fresh fruits and vegetables that are green, leafy, and colorful. Plant foods are rich in vitamins, minerals, and antioxidants, and also provide fiber.

Whole grain breads, cereals, nuts, and pastas: Reduce coronary heart disease, stroke, cancer, and diabetes risks. They are full of fiber which is beneficial for intestinal health. Whole grains include: wheat, barley, oat, rye, corn, and rice. Whole grains also lower cholesterol levels in a matter of weeks when eaten regularly.

Lean meats, fish, and poultry: Contain protein, zinc, vitamin B12, and iron. If you opt out of meat totally, make sure you eat other foods that are a source of these vitamins and minerals. Buy skinless chicken and cut the fat away from beef and other meats before cooking.

Dairy Products: Dairy foods are an animal source, so can be high in cholesterol and fats. You can still enjoy these foods if you choose dairy products that are low in fats such as skim milk and low fat cheeses. Read labels to know the sodium content of processed foods.

Exercise: If you lead a sedentary lifestyle, it is time to get up and start walking. Obesity is a risk factor for diabetes and heart disease, therefore, increasing your physical activities have shown to lower blood pressure and help you lose weight. A good healthy diet and regular exercise prevents many diseases and extends life span.

No matter what your malady is, it can be managed and even prevented with the right diet, exercise, and healthy lifestyle change. Today we will discuss the stroke recovery diet. The recipes below are all low in cholesterol, fat, sodium, and high in fiber.

Apple Stuffed Sweet Potatoes

Ingredients : 4 large sweet potatoes 2 tablespoons butter 1/4 cup brown sugar 1 cup apple grated1 teaspoon cinnamon 1/4 teaspoon ginger 1/2 teaspoon pepper 1/2 teaspoon salt 2 teaspoons lemon juice 1 cup pecans chopped divided How to Prepare : Prick potatoes with fork. Microwave until cooked, about 15 minutes. Let cool. Cut 1/2" slice from top of each potato & scoop out pulp. Preheat oven to 375 degrees, F. Combine potato pulp, brown sugar, apple, cinnamon, ginger, salt, pepper, lemon juice & mix well. Spoon into potato shells. Top with 1/2 cup pecans. Bake until tender & hot, about 25 minutes. Top with remaining pecans. Serve immediately.

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Baked Rice and Raisin Pudding

Ingredients : 2 cans (12 ounces each) evaporated fat-free milk 3 tablespoons raisins 1 tablespoon ground flax seed 1/2 teaspoon cinnamon 1 egg 1 teaspoons vanilla extract 1/2 cup regular brown rice 8 teaspoons brown sugar or honeyHow to Prepare : Preheat the oven to 325 degrees F. Lightly coat an 8x8 inch baking dish with canola oil spray. Heat the milk in a small saucepan for about 3 minutes or until hot but not boiling.

In a small grinder or food processor with a metal blade, combine the raisins, flax seed and cinnamon. Process for about 2 minutes or until the raisins are finely chopped. Place in the baking dish.

In a mixing bowl, beat the egg with a fork, add about 1/2 of the milk, beating constantly to warm the egg. Add the remaining milk and the vanilla. Stir to mix. Pour into the baking dish. Add the rice. Stir with a fork. Cover with aluminum foil.

Bake for 1 hour and 15 minutes. Turn off the heat. Let stand in the oven for 30 minutes. Serve right away or cool to room temperature before refrigerating. Serve cold or warm, garnished with 1 teaspoon brown sugar or honey.-----

Bean and Pasta Stew

Ingredients : 1 cup onion, chopped1/2 cup green pepper, chopped3 cloves garlic, mincednonfat cooking spray16 oz stewed tomatoes (1 can, = 2 cups)16 oz kidney beans, cooked, undrained (1 can, =2 cups)6 oz whole wheat pasta shells, or other (3 cups cooked)1 cup water1/2 teaspoon oregano1 teaspoon basil16 oz garbanzo beans, cooked, undrained (1 can, = 2 cups)pepper to taste How to Prepare : Sauté onion, green pepper, and garlic in kettle sprayed with nonfat cooking spray. Add tomatoes, kidney beans, pasta shells, water, and seasonings. Bring to a boil, cover, and simmer until pasta is tender.Add garbanzo beans and pepper to taste. Heat thoroughly.

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Easy Grilled Salmon

Ingredients : 1 medium sweet white onion1 lemonLawry's seasoned saltfresh dill and parsley, chopped fineground black pepper, to tasteFresh Salmon FiletAluminum Foil How to Prepare : Rinse and pat dry the salmon filet. Thinly slice the onion and the lemon. Place on a piece of aluminum foil. Season with the seasoned salt and ground pepper. Place onion and lemon slices on the filet. Sprinkle with the dill and parlsey. Place fish on hot grill, cover and check after five minutes. If fish is firm to the touch, it is finished. Serve with new red potatoes, grilled asparagus and tossed salad.

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Ginger-Glazed Chicken

1/3 cup orange juice 1 tablespoon grated orange peel 3 tablespoons honey 1 shallot, peeled and finely chopped 1 tablespoon minced garlic 1 tablespoon grated fresh ginger 4 boneless, skinless chicken breasts (about 1-1/2 pounds) orange slices (optional , for garnish)

How to Prepare : In a shallow bowl or pie plate, combine the orange juice,orange peel, honey, shallot, garlic and ginger. Add the chicken and toss to coat. Cover and marinate, turning frequently, for at least 30 minutes.

Preheat the broiler and coat the broiler pan with vegetable oil spray. Remove the chicken from the marinade and place on the pan. Reserve the marinade. Broil the chicken for 12 minutes turning once, or until a thermometer inserted into the chicken reads 160 F and the juices run clear.

Meanwhile, bring the marinade to a boil in a small saucepan. Reduce the marinade and simmer for 5 minutes or until the mixture is slightly thickened.

Place the chicken on 4 plates and top with marinade, garnish with orange slices if desired.

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Pineapple Cranberry Chicken

Ingredients : 4 pounds skinless, boneless chicken breast halves1 (16 ounce) can whole cranberry sauce1 (20 ounce) can crushed pineapple, drained 1/2 teaspoon ground cinnamon How to Prepare : Preheat oven to 375 degrees F. Place chicken in a lightly greased 9x13 inch baking dish and pierce with a fork. Layer cranberry sauce and pineapple over chicken and sprinkle with cinnamon.

Cover dish and bake in the preheated oven for 25 minutes. Remove cover and bake for another 15 minutes, or until chicken is cooked through (juices run clear).-----

Risotto Primavera

makes 6 servings

Ingredients1/4 cup thinly sliced celery 1/4 cup thinly sliced shallots or green onions 2 cloves garlic, minced 1/8 teaspoon pepper 1 tablespoon butter or margarine 1 cup Arborio or long grain rice 1 14-ounce can reduced-sodium chicken broth 1 3/4 cups water 1/2 cup fresh or frozen peas, thawed 1/2 cup coarsely chopped yellow summer squash and/or zucchini 1/2 teaspoon finely shredded lemon peel Fresh herb sprigs (optional)

Directions:

In a 3-quart saucepan cook celery, shallots or green onions, garlic, and pepper in hot butter until tender. Add uncooked rice. Cook and stir for 2 minutes more.

Carefully stir in broth and water. Bring to boiling; reduce heat. Simmer, covered, for 25 minutes. (Do not lift cover.) Remove from heat.

Stir in peas, squash or zucchini, and lemon peel. Cover and let stand 5 minutes. Serve immediately. If desired, garnish with fresh herb sprigs.

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Chunky Minestrone

Makes: 4 servings Prep: 20 minutes Cook: 50 minutes Ingredients1 tablespoon olive oil 1 cup chopped onion 1 medium carrot, halved lengthwise and thinly sliced 2 cloves garlic, minced 1 14 1/2-ounce can no-salt-added diced tomatoes, undrained 1 14-ounce can reduced-sodium chicken broth 1 cup water 1/4 cup brown rice 1 teaspoon dried Italian seasoning, crushed 3 cups fresh baby spinach 1 15-ounce can no-salt-added navy beans, rinsed and drained 1 medium zucchini, quartered lengthwise and sliced (about 1 1/2 cups) 1/4 teaspoon ground black pepper 1/8 teaspoon salt Shredded Parmesan cheese (optional)

DirectionsIn a 4-quart Dutch oven, heat oil over medium-high heat. Add onion, carrot, and garlic; cook about 5 minutes or until onion is tender, stirring occasionally.

Stir in undrained tomatoes, broth, the water, uncooked rice, and Italian seasoning. Bring to boiling; reduce heat. Cover and simmer for 35 to 40 minutes or until rice is tender.

Stir in spinach, beans, zucchini, pepper, and salt. Return to boiling; reduce heat. Cover and simmer for 5 minutes more. If desired, sprinkle individual servings with Parmesan cheese.

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Garlic-Herb Mushrooms

Makes: 6 to 8 side-dish servings Prep: 15 min. Cook: 12 min. Ingredients3 cloves garlic, minced 3 shallots, peeled and cut into thin wedges 2 Tbsp. olive oil or canola oil 1 1/4 pounds maitake, shiitake, oyster, or white button mushrooms, broken into clusters or sliced (about 8 cups) 1/4 cup snipped fresh mixed herbs such as tarragon, rosemary, basil, oregano, and/or parsley 1/4 tsp. coarse salt or salt 1/4 tsp. cracked black pepper

DirectionsIn a large skillet cook garlic and shallots in hot oil over medium-high heat for 2 minutes. Add maitake mushrooms. Cook, carefully stirring occasionally, for 10 to 12 minutes until tender. Button and oyster mushrooms will take a total of 6 to 8 minutes; shiitake mushrooms need only 4 minutes. Stir in herbs, salt, and cracked pepper.

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Easy Blueberry Tarts

Makes: 4 servings Prep: 25 minutes Bake: 8 minutes Views Nutrition Facts

IngredientsNonstick cooking spray 2 tablespoons sugar 1 teaspoon cornstarch 1/8 teaspoon cayenne pepper 1/4 cup water 1 cup fresh blueberries 1 cup fresh raspberries 1 tablespoon sugar 1/4 teaspoon ground cinnamon 4 sheets frozen phyllo dough (9 x14-inch rectangles), thawed

Directions1. Preheat oven to 375 degrees F. Lightly coat four 4x2x1/2-inch rectangular tart pans that have removable bottoms with cooking spray; set aside. In a small saucepan stir together 2 tablespoons sugar, the cornstarch, and cayenne pepper. Stir in water and half of the blueberries. Cook and stir over medium heat until mixture is thickened and bubbly. Fold in remaining blueberries and the raspberries; set aside.

2. In small bowl stir together 1 tablespoon sugar and the cinnamon. Place one sheet of phyllo on cutting board. Lightly coat with cooking spray; sprinkle with about 1 teaspoon sugar mixture. Repeat layering with remaining phyllo and sugar mixture, ending with cooking spray. With a sharp knife, cut phyllo stack in half lengthwise and crosswise, forming four rectangles. Ease rectangles into prepared tart pans.

3. Bake for 8 minutes or until phyllo is golden brown. Cool slightly; remove shells from pans. Spoon filling into shells just before serving. Serve warm or cool. Makes 4 servings.

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Grilled Lemon ChickenMakes: 4 servings Prep: 20 minutes Marinate: 1 hour Grill: 12 minutes

Ingredients4 skinless, boneless chicken breast halves (about 1 1/4 pounds total) 1/2 cup reduced-sodium chicken broth 1 tablespoon finely shredded lemon peel (zest) 1/4 cup lemon juice 1 tablespoon finely snipped fresh lemon thyme or thyme 1/4 teaspoon ground black pepper 2 lemons, halved Fresh lemon thyme or thyme sprigs, optional

Directions1. Place the chicken in a resealable plastic bag in a shallow bowl. For marinade, in a small bowl stir together chicken broth, lemon peel, lemon juice, 1 tablespoon thyme, and pepper. Pour over chicken. Seal bag. Marinate in the refrigerator for 1 to 2 hours, turning bag occasionally. Drain chicken, reserving marinade.

2. Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until no longer pink (170 degrees F), turning and brushing with marinade halfway through grilling. Discard any remaining marinade. Add lemon halves to grill for the last 3 minutes of grilling.

3. Serve chicken with grilled lemons and, if desired, top with additional fresh thyme. -----

If you or anyone you know is recovering from a stroke, you can reduce your risks for another one by changing the way you eat. I can not stress this enough! Optimal health begins with diet and regular exercise, such as walking. Before starting any exercise program talk with your doctor to make sure you are healthy enough. Always start out slow and build up as your endurance increases.

by Barb Hicks, RN/LMT