How healthy eating is the foundation for a healthy lifestyle
A healthy lifestyle isn’t just about avoiding illness. It’s about actively supporting your body so it can thrive. When it comes to taking care of your health, the little things you do every day can add up to be powerful habits. Getting enough sleep, dealing with stress, moving your body and eating a healthy diet can all go a long way in managing and maintaining your health.
This lifestyle medicine approach to health “looks first at the behaviors you can change to help prevent serious health conditions, like high blood pressure, obesity or even diabetes,” said Brandy L. Washburn, a Family Nurse Practitioner with Riverside Health primary care.
Good nutrition is particularly powerful. It supports and fuels everything in the body, from immune function and energy levels to mood and disease prevention.
A diet rich in whole foods like fruits, vegetables, lean proteins and whole grains provides the nutrients your body needs to perform its best. By limiting salt, processed foods, added sugars and saturated fats, while also prioritizing nutrient-dense foods, you’re giving your body the tools it needs to function optimally.
Shifting to a whole foods diet doesn’t have to mean giving up all the foods you know and love. Jonathan Berletic, an Executive Chef at Riverside Health, draws from his mother’s Italian heritage when creating nutrient-dense recipes for the residents at Patriots Colony.
“Italian cooking traditionally honors the ingredients of the dish without overly processing them, which allows the flavors to speak for themselves,” said Chef Jonathan. “This in turn creates healthier dishes by minimizing additives.”
That’s how he turned his “favorite dish of all time” – eggplant Parmesan – into a lighter, yet still very popular eggplant rollatini.
“Using the knowledge of my Italian background along with 20-plus years of cooking experience, I balanced the flavors when creating the dish while staying true to the ingredients and their origins,” he said. “This dish also hits both seasonal and vegetarian notes while being a satisfying entrée.”
Stuffed with protein-rich and creamy ricotta, then topped with red sauce, this dish delivers all the flavor of the original, with more nutrition and fewer empty calories. While Chef Jonathan uses a from-scratch red sauce at Patriots Colony, you can use a store-bought version or your own homemade version. Just be sure to choose sauces that are lower in sodium, with no added sugars.
Nutrition is just one part of the overall health equation, but it sets the stage for other habits to fall into place. When you eat well, you’re more likely to have the energy to stay active, the mental clarity to manage stress and the resilience to maintain healthy routines. While many other aspects of health are beyond our control, healthy lifestyle habits usually are, making them a powerful and accessible form of preventive medicine.
Read on for the eggplant rollatini recipe.
Grilled Eggplant Rollatini
With hints of citrus, creamy cheese, grilled eggplant and red sauce, this simple dish is a well-rounded ode to the fresh ingredients of Italian cooking. This dish pairs well with pasta and Tuscan kale – and don’t forget to garnish with fresh herbs, which are full of flavor and nutrients.
Ingredients
- 1 large eggplant
- 2 cups ricotta cheese
- 2 tablespoons dried Italian seasoning
- 2 teaspoons garlic powder
- 2 tablespoons lemon juice
- 1 egg
- Salt and pepper
- Olive oil
- Homemade or store-bought red sauce
- Fresh herbs, for garnish, such as parsley or basil
Directions
Prepare the eggplant by slicing off the top and bottom. Slice into 1/4 inch slices lengthwise. Salt each side lightly, and drain for 10-15 minutes.
While eggplant is draining, make the filling.
In a medium bowl, whip together the ricotta, Italian seasoning, garlic and lemon juice, then add salt and pepper to taste. Once you have adjusted for seasoning, add the egg and thoroughly mix together.Preheat the oven to 350 degrees Fahrenheit
Preheat a grill to high heat. Pat the drained eggplant dry and lightly oil each side. Grill for about 2 minutes, then flip and grill for another 2 minutes. (Tip: For decorative grill marks, turn each slice a quarter-turn after the first minute on the grill.)
Allow to cool, then spoon about 2 tablespoons of the ricotta mixture onto the skinny end of each slice of eggplant.
Gently roll each slice, starting at the small end and using light pressure to not squeeze out the filling.
Place in a lightly greased baking dish with the seam side down. Bake for about 15 minutes or until heated through.
To serve, ladle your favorite red sauce on top, and garnish with fresh herbs.
Members of the editorial and news staff of USA TODAY Network were not involved in the creation of this content.
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