Manchester Memorial Hospital | Healthy Connections | WInter 2015

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Nutrition
HEALTHY CONNECTIONS is published as a community service for the friends
and patrons of Manchester Memorial Hospital, 210 Marie Langdon Drive,
Manchester, KY 40962, (606) 598-5104, manchestermemorial.org.
Erika Skula, MBA
Chief Executive Officer
Eric Lunde, MEd, MBA
Vice President Physician Services
Stephen O’Neal, BSN, MBA
Vice President Clinical Services/CCO
Hurriyat Ghayyur, MA
Editor
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Super meatballs
with spicy red sauce
Makes 4 servings.
Ingredients
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
2 to 3 finely chopped garlic cloves
1 (28-ounce) can no-salt-added crushed tomatoes
1 (28-ounce) can no-salt-added whole plum
tomatoes in tomato sauce
2 tablespoons dried oregano
¼ teaspoon red pepper flakes, or to taste
1 pound 93 to 95 percent lean ground beef
10 ounces frozen chopped spinach, defrosted and
squeezed dry
¼ cup Italian-seasoned dry breadcrumbs
¼ cup chopped flat-leaf parsley
2 tablespoons grated pecorino or Parmesan cheese
1 large egg, at room temperature
1/8 teaspoon ground black pepper
Directions
1. Heat oil in large Dutch oven over medium-high heat.
2. Add onion and cook for 3minutes, stirring occasionally.
3. Add garlic and cook until onions are translucent,
3 minutes, stirring so garlic does not burn.
4. Add crushed tomatoes. To add whole tomatoes,
hold one at a time over pot and squeeze it in your fist,
crushing tomato through your fingers, then add sauce
remaining in can. Add oregano and red pepper flakes.
Simmer sauce, uncovered, for 20 minutes, stirring
occasionally.
5. While sauce simmers, in mixing bowl, combine
meat, spinach, breadcrumbs, parsley, cheese, egg and
pepper, mixing until well-combined.
6. Divide mixture into 8 parts and form each loosely
into a meatball. (Divide mixture into 16 parts for
smaller meatballs, if desired.)
7. Gently drop uncooked meatballs into sauce, cover,
reduce heat to medium low, and simmer until meat-
balls are cooked through, 40 minutes.
8. If not serving immediately, cool meatballs and sauce
together in big bowl until room temperature, then
cover and refrigerate for up to 3 days. Reheat, covered,
in large pot over medium heat, stirring occasionally.
9. Serve meatballs in a bowl with just Spicy Red Sauce,
over spaghetti or polenta, or
halved to make meatball sand-
wiches spooned generously with
sauce.
NUTRITION INFORMATION: Amount per serving:
380 calories, 13g total fat (4g saturated fat), 36g carbo-
hydrate, 36g protein, 9g dietary fiber, 480mg sodium.
Source: American Institute for Cancer Research
Strawberries
Benefits: Strawberries are rich in
anthocyanins—chemicals that may
protect the heart and repair damage
to DNA that can trigger cancer.
Enjoy them this way: Sprinkle
fresh strawberries on your morning
cereal, stir them into yogurt or try
W ANT SOME red-hot
nutrition advice? Hit the
produce aisle for some
red fruits and veggies. They’re packed
with powerful plant chemicals and
other substances that are good for
you. Learn more about four superstar
foods.
them in a fruit kebab. When they’re
not in season, make a smoothie with
frozen strawberries.
Red Bell peppers
Benefits: This veggie is a super
source of vitamin C, which can help
fight infection, heal cuts, and keep
teeth and gums healthy. Red bell
peppers also contain plant chemicals
that fight inflammation and may pro-
tect against cancer and heart disease.
Enjoy them this way: Skip the
chips and nibble instead on crunchy
red bell peppers dipped in a low-fat
salad dressing. Or try them as a pizza
topping.
Tomatoes
Benefits: Tomatoes get their ruby-
red color from a chemical called
lycopene. It may protect against
several cancers, especially prostate
cancer. This likely cancer fighter
may also reduce heart disease risk.
Enjoy them this way: Add
sliced tomatoes to sandwiches
and chopped ones to omelets, or
serve stuffed cherry tomatoes as
an appetizer—tomatoes are an
incredibly versatile food. Drink
some tomato juice or eat some
spaghetti sauce too.
The lycopene in processed toma-
toes may be more easily absorbed
by the body than the lycopene in
fresh ones.
Cranberries
Benefits: These little red gems are
a good source of vitamin C and
fiber. And they may help lower
the risk of heart disease, stroke,
certain cancers, gum disease and
stomach ulcers.
Enjoy them this way:
Cranberries may normally
grace your plate only during
the holidays, but you can savor
them year-round. Toss dried
cranberries into a homemade
trail mix or your favorite green
salad for extra color.
Sources: Academy of Nutrition and Dietetics; American
Cancer Society; American Institute for Cancer Research
EAT RED