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Heart-healthy Valentine's Day

ELLSWORTH AIR FORCE BASE, S.D. -- This Valentine's Day, Airmen, their families and friends can enjoy heart-healthy meals courtesy of the Health and Wellness Center.

The HAWC provides a year-round resource for Airmen looking to make healthy eating and lifestyle choices.

Some of the recipes included in the HAWC's Heart Healthy Valentine's Day are:

Winter Crisp

Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert, which is cholesterol free and low sodium.

Filling:
          1/2 cup sugar 
          3 Tbsp all-purpose flour
          1 tsp lemon peel, grated
          3/4 tsp lemon juice 
          5 cups apples, unpeeled, sliced
          1 cup cranberries

Topping:
          2/3 cup rolled oats
          1/3 cup brown sugar, packed
          1/4 cup whole wheat flour
          2 tsp ground cinnamon
          1 Tbsp soft margarine, melted

1. To prepare filling, in a medium bowl combine sugar, flour, and lemon peel; mix well. Add lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.

2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.

3. Sprinkle topping over filling. Bake in a 375 degrees Fahrenheit oven for approximately 40 to 50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.

Yield: 6 servings - Serving Size: 1-3/4-inch by 2-inch piece

Each serving provides:

Calories: 284
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 56 mg


Tropical Fruit Compote

Fresh or cooked fruits make a great low-calorie dessert. 

          3/4 cup water
          1/2 cup sugar
          2 tsp fresh lemon juice 
          1 piece lemon peel
          1/2 tsp rum or vanilla extract (optional) 
          1 pineapple, cored and peeled, cut into 8 slices
          2 mangos, peeled and pitted, cut into 8 pieces
          3 bananas peeled, cut into 8 diagonal pieces 
          to taste fresh mint leaves (optional)

1. In a saucepan combine 3/4 cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes.

2. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.

3. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves.

4. Serve with Sour Cream

Yield: 8 servings - Serving size: 1 cup

Each serving provides:

Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg

The HAWC also offers some healthy substitutions.

Instead of this - Use this

1 whole egg  1/4 cup egg substitute or 1 egg white and 2 tsp. Oil or 2 egg whites

Cheddar, Colby, Swiss Cheese - Part skim Mozzarella, Ricotta, Farmer's Cheese or low fat processed cheese

1 cup shortening or lard - 2/3 cup preferred oil or 1 cup and 3 tbs. Preferred margarine

1 cup butter - 1 cup preferred margarine or 7/8 cup preferred oil

1 cup whole milk - 1 cup skim milk

1 cup light cream 20% 3 tbs. Oil and skim milk to equal 1 cup or 1 cup evaporated skim milk

1 cup heavy cream 35% 2/3 cup skim milk and 1/3 cup oil or 1 cup evaporated skim milk

1 cup ice cream - 1 cup non-fat frozen yogurt or 1 cup ice milk or 1 cup sherbet

1 oz peanuts or mixed nuts 1 oz salt-free walnuts or 1 oz salt-free pecans

Bacon - Use lean Canadian Bacon

1 tablespoon baking powder 1 TBSP low NA baking powder or 1 1/2 Tsp cream of Tartar and 1 tsp Baking Soda

Condensed Soups- Creamed Use low fat/ low sodium version of Cream Soup add water or skim milk

1 oz. (1 sq.) baking chocolate - 2 TBSP. powdered cocoa + 1 TBSP. oil

1 Cup Buttermilk - 1 cup skim milk + 2 TBSP. vinegar (let sit 5 minutes) or 1 cup low fat yogurt

1 cup cream cheese - Light or Fat Free Cream Cheese will work with most recipes.
Cold dishes- 1 cup plain low fat yogurt or 1 cup low fat cottage cheese and 1/4 cup margarine
Hot dishes- 1 cup plain low fat yogurt + 1 scant tsp. Cornstarch

1 cup sour cream - 1/2 C. evaporated skim milk + 1 TBSP. vinegar (whip)