Couscous Fruit Salad

Eating healthy becomes easier when you have fun, new ways of mixing foods in recipes. Plain fruits and vegetables can become boring quickly; by incorporating them into new recipes, you keep eating healthy fresh and exciting. I constantly look for new recipes for this reason. This one in particular adds flavors to fruit and couscous to give an exciting finished product. It is also a healthy heart recipe, which is most appropriate for the month of February. 

Ingredients

2 tablespoons extra-virgin olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, like blueberries and raspberries

Cooking Instructions

Whisk oil, orange juice, vinegar, salt and pepper in a large bowl. Add cooked couscous, nectarines, and berries; gently toss to combine. 

Adverse Effects of Sodium

Sodium is one component of salt.  It is needed to keep the fluids in our bodies balanced.  It helps transmit nerve impulses to your brain and plays a role in muscle contraction and relaxation.  You do not need to worry about getting enough, the problem is getting too much. 

The recommended daily amounts range from 1500-2400 mg of sodium.  If you have high blood pressure or other comorbidities, you should aim for the lower end of this range. 

Sodium is an element that can have detrimental effects on your health if consumed in large amounts.  Sodium holds onto fluids, and your kidneys are responsible for excreting this excess fluid and sodium.  If you take in too much sodium, your kidneys cannot keep up and swelling in your body, especially in your arms and legs, results.  This swelling can occur around your heart so it has to work harder, causing other problems, like high blood pressure and congestive heart failure.

Salt is used in many products to dry or preserve foods.  One teaspoon of salt provides 2325 mg of sodium.  You can reach your recommended intake quickly in a small amount!  High sodium foods are typically convenience foods, like frozen dinners, canned vegetables, soups, sauces, dressings, and snack foods, like pretzels, chips, and crackers and are meats, like bacon, salami, and sausage.

Reading nutrition facts labels can help you keep track of your sodium intake.  Be kind to your heart and kidneys!

Healthy Substitutions in Cooking & Baking

When baking or cooking from scratch, I notice what and how much of ingredients I put in my food.  Often I am surprised at how much oil/ butter/ eggs a recipe takes.  2 sticks of butter for cookies.. 3 eggs for cake..etc.  These ingredients significantly contribute to the overall fat and calorie content of a food.  They can not only hurt your waistline but also your heart health. 

I enjoy trying healthy substitutions when I am cooking or baking.  Some ingredients are easier to substitute than others.  There are many products on the supermarket shelf to aid in your efforts though.  Try the light or low fat versions of products next time you are at the store.

Original Ingredient	Healthy Alternative
1 large whole egg	2 large egg whites, ¼ cup egg whites
Heavy cream	Evaporated skim milk, light cream, Half & Half
Sour cream	Plain yogurt
1 cup oil or butter	½ cup apple sauce