Archive for the ‘Recipes OTR’ Category

November 8th, 2013

Be sure to read Part One first.

The typical rule of thumb is to “eat your fruit and drink your vegetables.” When you remove the fiber (pulp) from your orange juice, for example, it allows the juice to skip the digestion process and be absorbed into the blood stream. If you juice fruit, it will release lots of sugar at once, which can spike glucose levels. It is best to eat fruit rather than juice it; though adding a little bit of apple is often okay as it improves the taste of some juice combinations.

Juicing vegetables allows almost all of the nutrients of the vegetable to be absorbed, just as it does with fruit. Beware of some vegetables, such as kale and spinach, as they can interfere with blood thinners and cause other complications.

Juicing station
Photo courtesy of Victor Martinez.

One great tip for juicing is to use organic vegetables whenever possible. All vegetables must be washed; if not organic, they should be peeled. Juice should be consumed immediately after juicing or put into containers (like mason jars) filled to the top to remove all air. The juice should be chilled and consumed within three days.

Juices made at home or at juice bars are not pasteurized. Disease-causing microbes can live on produce. E. Coli or salmonella infection and even hepatitis can result from juicing unwashed or poorly washed produce. However, some recommend using a vegetable wash, which involves washing and/or scrubbing the produce with a 50/50 mixture of water and white vinegar.

Remember, juicing is a great way to take a step toward healthier you, but only if it’s done the right way. As always, it’s a good idea to consult your physician before making drastic changes in your diet. We are happy to help answer your questions, but your doctor knows best!

October 4th, 2013

With autumn in full swing the infamous round orange mascot of the season is everywhere: coffees, pies, lotions, pasta and even beer. Pumpkins aren’t just a yummy bakery sweet – they offer some great health benefits too. Here’s a look at what a patch of pumpkins can provide for your health:

  • Vision: Just one cup of mashed pumpkin contains over 200 percent of the recommended daily dose of vitamin A. Truck drivers can’t really get enough of this powerful vitamin as it boosts vision particularly in dim light.
  • Weight loss and control: Pumpkin packs three grams of fiber in a one-cup serving and with less than 50 calories a serving, is a great way to feel fuller, longer. Fiber is often a great tool when trying to lose weight because fiber rich diet helps you eat less. 1,000,000 pound challenge anyone?
  • Hearth health:  Pumpkin seeds, like other nuts and seeds, contain phytosterols, a plant-based chemical proven to reduce bad cholesterol.
  • Cancer guard: Orange is a mighty color in the vegetable and fruit kingdom as it contains beta-carotene, an antioxidant that may play a role in preventing some types of cancer. Furthermore, plant sterols in pumpkins have even been linked to fighting off certain cancers. Orange you glad you ordered that pumpkin latte (with skim milk of course).
  • Mood: Pumpkin seeds are at it again with amino rich tryptophan (yes, the ‘sleepy’ culprit in turkey which is, by the way, more a myth than most people think).  Actually, tryptophan is an important component in the production of the mood modifying chemical serotonin. Studies have shown that many people see drops in their serotonin levels in the winter months, which can play a role in seasonal depression disorders. Get ahead of winter and get happy now with some lightly roasted pumpkin seeds!
  • Immunity: As the cold and flu season closes in on us, it’s good to have some defense in your back pocket (or your truck cab). One cup of cooked pumpkin has 11 milligrams of vitamin C and even with the debate still up in the air about the vitamin’s effectiveness in fighting illness it can’t hurt to get the extra dose.

For some great recipes with pumpkins, check out the Steering Your Health Pinterest boards!


September 2nd, 2013

One of our favorite summer vegetable combos is yellow summer squash and zucchini. Don’t miss out on this favorite as summer comes to an end.


  • 1 small summer squash
  • 1 small zucchini
  • 1 small onion
  • 1 tbsp olive oil
  • 1/8 tsp oregano, parsley or basil
  • garlic powder – to taste
  • Salt
  • Pepper

Wash squash and zucchini and cut into 1/4″ thick slices. Dice onion. Combine these three ingredients into a microwave-safe bowl (preferably that has a lid). Drizzle the olive oil on top and sprinkle your oregano and garlic powder on top. Place the lid on the container and microwave for 2 to 3 minutes – or until your preference of tenderness is reached. Makes a great side dish.

Love peppers? Dice up a half of a pepper and add it to the combination before microwaving.