More than 20 million Americans have a thyroid disorder; half of them don’t even know it. Could you be one of them? Here are 10 symptoms you shouldn’t ignore. Plus, test your women’s health IQ with our quiz…
Thyroid disease can be tricky to diagnose. Its symptoms are vague and mimic those of menopause, pregnancy and chronic health disorders.
Yet 1 in 8 women will develop a thyroid condition in their lifetime. About 20% of those diagnosed are menopausal women.
The thyroid is a small endocrine gland in the neck, but it has a big role in regulating your body’s performance and functions, from your weight to temperature to how sharp you are. When it doesn’t work right, you feel out of whack.
The gland, which produces thyroid hormone, can be underactive (hypothyroidism) and put out too little hormone, causing the body’s systems to slow down. Or it can be overactive (hyperthyroidism) and produce too much, which causes them to speed up.
A deficiency of iodine in the diet can cause hypothyroidism, but the most common culprit is Hashimoto’s thyroiditis (inflammation of the thyroid) – an autoimmune disorder that often runs in families. Grave’s disease – also an autoimmune disorder – is the most common cause of hyperthyroidism.
If you have one or more of the following symptoms, you may be suffering from thyroid disease:
1. Feeling Fatigue or HyperStress, giving birth, having small children, menopause or being busy all can make you tired. It’s also the most common symptom of hypothyroidism and sometimes occurs with hyperthyroidism.
Women with hyperthyroidism may feel hyper or jittery, and their hands may shake. Bulging eyes and double vision could be the first signs of Grave’s disease.
2. Unexplained Weight Gain or LossMany women with an underactive thyroid pack on pounds. And those with hyperthyroidism may lose weight without blinking an eye.
You might blame normal body changes, such as menopause or having a baby. But if the scale continues to fluctuate with no difference in your activity level or diet, get a thyroid blood test.
3. Changes in Your Body’s ‘Thermostat’Having hot flashes? Menopause may not be to blame. If your thyroid is overactive, you may feel sweaty and overheated in temperatures that didn’t bother you before. Or you may not be able to tolerate heat at all.
If you’re running colder than usual, it could be an underactive thyroid.
4. Bowel Changes The thyroid hormone also regulates your bowels. If you have hypothyroidism, you may develop constipation and have hard stools.
With hyperthyroidism, you may have more bowel movements per day than usual, or they may be loose and watery. If you haven’t changed your diet and loose stools continue, get your thyroid tested.5. Changes in Your Pulse Thyroid hormone can also affect your heart rate. A woman with hypothyroidism may have a slowed pulse. An overactive thyroid may cause a rapid pulse, even palpitations.
Neither disorder typically results in a dangerous heart rate. Problems can arise if a thyroid disorder is left untreated too long, but by that time, other body systems will usually have already been affected enough to cause other symptoms first.
Other causes may be blamed, such as menopause, which can increase heart rate, and regular cardio exercise, which can slow it down. But don’t ignore heart rate changes – get your thyroid checked.
6. Changes in SkinDry skin is a dead giveaway that your thyroid’s underactive, especially if it gets worse despite efforts to keep it moist. Hypothyroidism commonly causes very dry skin that easily flakes off.
But because this problem also occurs with aging (particularly after 50) and many young women have dry skin, it’s often treated without considering a thyroid problem.
Women with hyperthyroidism frequently have warm, sweaty skin. They also may sweat more than usual.
In hypothyroidism and hyperthyroidism caused by Grave’s disease, edema or swelling can occur over the front of the lower legs. It may feel like thickening of the skin, which may also darken in color.
7. Hair Loss or ThinningBoth hypothyroidism and hyperthyroidism can affect your locks. (Interestingly, the first person to notice Dr. Horn’s hypothyroidism was her hair stylist, who told her that her hair’s texture was changing.) With an underactive thyroid, you can also lose the outside part of the eyebrows – the part nearest to your temples.
Because hair loss and thinning can also occur during and after pregnancy, as well as with menopause, it’s easy to ignore it. But thyroid-related hair loss on the head and the eyebrows can be reversed with treatment.
8. DepressionIt’s easy to chalk up symptoms of depression – feeling blue, crying easily, not sleeping or loss of libido – to life issues such as stress, menopause or having a new baby. But several factors can be the cause, including thyroid disease.
There‘s a form of hyperthyroidism called “apathetic hyperthyroidism,” which can cause depression as well. If you feel depressed for more than a couple weeks, talk to your doctor about how you're feeling and get your thyroid checked.
9. Brain FogHave brain fog? Do you feel like you just can’t think or remember anything? Lack of sleep, depression, PMS or stress can deplete brain power – but so can a thyroid disorder.
With an underactive thyroid, your thought processes may be sluggish. And an overactive thyroid can cause racing thoughts.
Either way, you might feel as if your mind is cluttered or “fogged in.” Treatment may help you think clearly again.
10. Aches and Muscle WeaknessJoint aches and muscle pain can signal an underactive thyroid, particularly if you haven’t been exercising excessively or straining your body. And even if you do hit the gym regularly, think of your thyroid gland if you start noticing unusual aches and pains.
An overactive thyroid can cause muscle weakness, particularly in the leg and arm muscles closest to your body. It’s suddenly an effort to raise your arm to brush your hair, or it might be difficult to get up from a chair without pushing off with your arms. Other diseases can cause such symptoms, but think hyperthyroidism.
Treatments If you are diagnosed with hyperthyroidism or hypothyroidism, a variety of treatments can get your system running smoothly again. If properly treated, neither disorder should cause long-term health problems.
HyperthyroidismBeta-blocker medications, such as propanolol (Inderal), often are prescribed to relieve hyperthyroidism’s symptoms – heart palpitations, tremors and jitters. The drugs don’t treat the thyroid disease, but will make you feel better while the underlying cause is treated.
Dietary changes may also slow the thyroid down and ease symptoms. Try soy, Brussels sprouts, cauliflower, cabbage, peas, kale, radishes, turnip greens, mustard greens, collard greens and spinach. Talk to your doctor about your diet, because foods often can affect your medications and symptoms.
The medications most commonly used to treat hyperthyroidism include propylthiouracil (PTU) or methimazole (Tapazole). Taken orally or rectally daily, either of them slows the body’s production of thyroid hormone. You’ll need blood tests for thyroid function every two to three weeks after beginning these drugs. The dosage should be adjusted (or the drug discontinued) depending on the results.
Some patients go into remission permanently after taking these drugs. But many others will need radioactive iodine treatment, which ultimately destroys parts of the thyroid gland.
Patients take radioactive iodine orally – from one to three times total – and the treatment results in hypothyroidism in most patients. That means they’ll need thyroid hormone replacement indefinitely.
Because the eye symptoms associated with Grave’s disease may not be eased immediately by medication or radioactive iodine, you’ll also need to see an ophthalmologist who can prescribe medication just for the eyes.
HypothyroidismHypothyroidism is treated by replacing the thyroid hormone with medication. The most commonly prescribed pills are Synthroid or Levoxyl (taken daily), which replaces the form of thyroid hormone known at T4.
For some people, T4 hormone will do the job, but others may find their mood is better and thinking clearer when they take a combination of T4 and T3 replacement therapy, such as Armour Thyroid.
In most cases, replacement thyroid hormone will have to be taken for the rest of your life, and you’ll need regular monitoring. But once your thyroid blood tests have been normal for several months, you’ll feel like your old self.
Women’s Health: How Much Do You Know?How you take care of yourself has a huge impact on your future, affecting everything from your ability to have children to your risk of heart disease. Test your smarts with this women's health quiz.
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Friday, January 23, 2009
Depression and Painful Symptoms
Depression Center
Is Pain a Symptom of Depression or a Cause?
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Pain is depressing, and depression causes and intensifies pain. People with chronic pain have three times the average risk of developing psychiatric symptoms — usually mood or anxiety disorders — and depressed patients have three times the average risk of developing chronic pain. When low energy, insomnia, and hopelessness resulting from depression or anxiety perpetuate and aggravate physical pain, it can be impossible to tell which came first or where one leaves off and the other begins. Pain slows recovery from depression, and depression makes pain more difficult to treat. For example, depression may cause patients to drop out of pain rehabilitation programs. So it often makes sense to treat both pain and depression; that way they are more likely to recede together.
Brain pathways Normally, the brain diverts signals of physical discomfort so that we can concentrate on the external world. When this shutoff mechanism is impaired, physical sensations like pain are more likely to become the center of attention. Brain pathways that handle pain signals use some of the same chemical messengers (neurotransmitters) that are involved in the regulation of mood. (See Nerve Cell Communication for more information.) When these pathways start to malfunction, pain is intensified, along with sadness, hopelessness, and anxiety. And as chronic pain, like chronic depression, takes root in the nervous system, the problem perpetuates itself. The mysterious disorder known as fibromyalgia may be an example of this kind of biological process linking pain and depression. Its symptoms include widespread muscle pain and tenderness at certain pressure points, with no evidence of tissue damage. Brain scans of people with fibromyalgia show highly active pain centers, and the disorder is more closely associated with depression than most other medical conditions. This leads some experts to speculate that the pain sensitivity and emotional storminess of fibromyalgia result from faulty brain pathways.
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Treating pain and depression in combination In pain rehabilitation centers, specialists treat both problems together, often with the same techniques, including progressive muscle relaxation, hypnosis, and meditation. Physicians prescribe standard pain medications — acetaminophen, aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs (NSAIDs), and in severe cases, opiates — along with a variety of psychiatric drugs. Almost every drug used in psychiatry can serve as a pain medication (see Medications Used for Depression). By relieving anxiety, fatigue, or insomnia, these medications also ease any related pain. In addition, antidepressants — sometimes given in low doses — may relieve pain in ways unrelated to their antidepressant effects. Exercise and psychotherapy are commonly used at pain centers, too. Physical therapists help patients perform exercises not only to break the vicious cycle of pain and immobility, but also to help relieve depression. Cognitive and behavioral therapies teach pain patients how to avoid fearful anticipation, banish discouraging thoughts, and adjust everyday routines to ward off physical and emotional suffering. Psychotherapy helps demoralized patients and their families tell their stories and describe the experience of pain in its relation to other problems in their lives.
From the Harvard Health Publications Special Health Report, Understanding Depression. Copyright 2006 by the President and Fellows of Harvard College. Illustrations by Susan Avishai, Scott Leighton, and Marcia Williams. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact Harvard Health Publications. Used with permission of StayWell. Use of Content Disclaimer Last Full Review March 2006
Is Pain a Symptom of Depression or a Cause?
Print Email
Pain is depressing, and depression causes and intensifies pain. People with chronic pain have three times the average risk of developing psychiatric symptoms — usually mood or anxiety disorders — and depressed patients have three times the average risk of developing chronic pain. When low energy, insomnia, and hopelessness resulting from depression or anxiety perpetuate and aggravate physical pain, it can be impossible to tell which came first or where one leaves off and the other begins. Pain slows recovery from depression, and depression makes pain more difficult to treat. For example, depression may cause patients to drop out of pain rehabilitation programs. So it often makes sense to treat both pain and depression; that way they are more likely to recede together.
Brain pathways Normally, the brain diverts signals of physical discomfort so that we can concentrate on the external world. When this shutoff mechanism is impaired, physical sensations like pain are more likely to become the center of attention. Brain pathways that handle pain signals use some of the same chemical messengers (neurotransmitters) that are involved in the regulation of mood. (See Nerve Cell Communication for more information.) When these pathways start to malfunction, pain is intensified, along with sadness, hopelessness, and anxiety. And as chronic pain, like chronic depression, takes root in the nervous system, the problem perpetuates itself. The mysterious disorder known as fibromyalgia may be an example of this kind of biological process linking pain and depression. Its symptoms include widespread muscle pain and tenderness at certain pressure points, with no evidence of tissue damage. Brain scans of people with fibromyalgia show highly active pain centers, and the disorder is more closely associated with depression than most other medical conditions. This leads some experts to speculate that the pain sensitivity and emotional storminess of fibromyalgia result from faulty brain pathways.
There's more content below this advertisement. Jump to the content.
document.write('');
Treating pain and depression in combination In pain rehabilitation centers, specialists treat both problems together, often with the same techniques, including progressive muscle relaxation, hypnosis, and meditation. Physicians prescribe standard pain medications — acetaminophen, aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs (NSAIDs), and in severe cases, opiates — along with a variety of psychiatric drugs. Almost every drug used in psychiatry can serve as a pain medication (see Medications Used for Depression). By relieving anxiety, fatigue, or insomnia, these medications also ease any related pain. In addition, antidepressants — sometimes given in low doses — may relieve pain in ways unrelated to their antidepressant effects. Exercise and psychotherapy are commonly used at pain centers, too. Physical therapists help patients perform exercises not only to break the vicious cycle of pain and immobility, but also to help relieve depression. Cognitive and behavioral therapies teach pain patients how to avoid fearful anticipation, banish discouraging thoughts, and adjust everyday routines to ward off physical and emotional suffering. Psychotherapy helps demoralized patients and their families tell their stories and describe the experience of pain in its relation to other problems in their lives.
From the Harvard Health Publications Special Health Report, Understanding Depression. Copyright 2006 by the President and Fellows of Harvard College. Illustrations by Susan Avishai, Scott Leighton, and Marcia Williams. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact Harvard Health Publications. Used with permission of StayWell. Use of Content Disclaimer Last Full Review March 2006
Determine Ur Calorie Burn
Friday January 23
Catch Me On The TODAY Show!I'm giving you advance notice that I'll be on Monday morning, so be sure to tune in to NBC!
FRIDAY: IT'S YOUR BODY, BABY Determining Your Calorie Burn Today is the day! The suspense has been killing you, right? But I'm keeping my promise: Today we'll investigate exercise expenditure, the last piece of the total energy expenditure (TEE) formula, and put it into place to calculate your overall calorie needs and expenditures.
The third and final element you need to calculate your TEE is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.
Use this chart to help you determine the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and its duration. Write the number down.
Now get the three numbers you've come up with over the past weeks. Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number
Catch Me On The TODAY Show!I'm giving you advance notice that I'll be on Monday morning, so be sure to tune in to NBC!
FRIDAY: IT'S YOUR BODY, BABY Determining Your Calorie Burn Today is the day! The suspense has been killing you, right? But I'm keeping my promise: Today we'll investigate exercise expenditure, the last piece of the total energy expenditure (TEE) formula, and put it into place to calculate your overall calorie needs and expenditures.
The third and final element you need to calculate your TEE is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.
Use this chart to help you determine the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and its duration. Write the number down.
Now get the three numbers you've come up with over the past weeks. Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number
Vegetarian Cuisine
You asked for them, and here they are -- 7 of the tastiest vegetarian dishes you’ve ever eaten. Plus, are you a health food nut? Take our quiz to find out…
Lasagna RollsCrumbled tofu replaces the ricotta in our Italian-style vegetarian meal. You can freeze the cooked rolls and sauce for up to one month.
Serves: 6Preparation time: 45 minutes
Ingredients12 whole-wheat lasagna noodles 1 tablespoon extra-virgin olive oil 3 cloves garlic, minced 1 14-ounce package extra-firm water-packed tofu, drained, rinsed and crumbled 3 cups chopped spinach 1/2 cup shredded Parmesan cheese 2 tablespoons finely chopped Kalamata olives 1/4 teaspoon crushed red pepper 1/4 teaspoon salt 1 25-ounce jar marinara sauce, preferably lower-sodium, divided 1/2 cup shredded part-skim mozzarella cheese
Preparation1. Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 20 seconds. Add tofu and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.
3. Wipe out the pan and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon the remaining marinara sauce over the rolls.
4. Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.
Enjoy!
Nutrition FactsPer serving: 354 calories11 g fat (3 g sat, 4 g mono)11 mg cholesterol46 g carbohydrates21 g protein8 g fiber374 mg sodium396 mg potassium
Nutrition bonus: calcium (30% Daily Value), vitamin A (30% DV), iron (15% DV)
Smothered Tempeh Sandwich Tempeh, a chewy, nutty, fermented soybean loaf, is smothered with red-wine-braised mushrooms and provolone cheese in this dish (substitute your favorite soy cheese if you’re vegan). You can find tempeh in natural-foods stores and many large supermarkets.
Serves: 4Preparation time: 30 minutes
Ingredients1 8-ounce package tempeh 1 tablespoon canola oil 10 ounces mushrooms, sliced 1 small red onion, thinly sliced 1/4 teaspoon salt 1 cup dry red wine 4 ounces sliced provolone cheese 8 thin slices whole-wheat bread, toasted
Preparation1. Cut tempeh in half along its width, then slice each piece horizontally to make 4 thin slices total.
2. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion and salt and cook, stirring often, until golden brown, about 10 minutes. Reduce heat to medium and stir in wine. Add tempeh slices and spoon some of the mushroom mixture over them; cook until the tempeh is heated through and the wine has evaporated, about 5 minutes. Remove from the heat, top with cheese, cover and let stand until the cheese melts, about 1 1/2 minutes.
3. To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 452 calories19 g fat (6 g sat, 7 g mono)20 mg cholesterol33 g carbohydrates26 g protein5 g fiber595 mg sodium596 mg potassium
Nutrition bonus: calcium (35% Daily Value), iron (20% DV), magnesium and potassium (17% DV)
Risotto with Edamame, Arugula and Porcini Not up for 20 minutes of leaning over the stove? You can still enjoy this main-course risotto, studded with tasty green soybeans, because the microwave eliminates much of the constant stirring required for preparing a stovetop risotto.
Serves: 4Preparation time: 40 minutes
Ingredients1 ounce dried porcini mushrooms or other dried mushrooms 2 cups water 1 10-ounce package frozen shelled edamame (about 2 cups) 1-1/2 cups arborio rice 1/4 cup chopped shallot 1-1/2 tablespoons extra-virgin olive oil 1 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 cups arugula, torn into bite-size pieces 1/2 cup freshly grated Parmesan cheese (1 ounce)
Preparation1. Bring mushrooms and water to a boil in a small saucepan over high heat. Cover the pan and remove from the heat; let stand until the mushrooms are softened, about 10 minutes. Line a fine-mesh sieve with a wet paper towel and place over a large measuring cup or medium bowl. Pour the mushrooms and liquid into the sieve. Reserve the liquid. Transfer the mushrooms to a cutting board and let cool slightly, then coarsely chop. Add enough water to the strained liquid to equal 4-1/2 cups; set aside the mushrooms and liquid for Step 4.
2. Cover edamame with water in a small saucepan and bring to a boil over high heat. Reduce heat to medium and simmer for 2 minutes; set aside in the cooking water.
3. Meanwhile, place rice and shallot in a shallow 3-quart baking dish that will fit and rotate properly in your microwave. Stir in oil until the rice is evenly coated. Spread the rice evenly in the dish and microwave, uncovered, on High until it looks opaque and is just beginning to color in one or two spots, 3 minutes.
4. Add lemon zest and juice, salt, pepper, the reserved chopped mushrooms and the mushroom water; stir together well. Microwave on High for 9 minutes. Stir well, then microwave until the rice is tender but still firm in the center and most of the liquid has been absorbed, 9 minutes more. Depending on the power of your microwave, this last cooking time will vary. After 9 minutes, cook in 3-minute intervals, stopping to stir and test rice for doneness. Drain the edamame and add to the risotto along with arugula and Parmesan; stir until the arugula is wilted. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 336 calories10 g fat (2 g sat, 5 g mono)6 mg cholesterol42 g carbohydrates15 g protein7 g fiber437 mg sodium86 mg potassium
Nutrition bonus: fiber (26% Daily Value), iron (20% DV), calcium (15% DV)
Broccoli and Goat Cheese SouffléThis elegant broccoli and goat cheese soufflé will wow your family and friends. Soufflés are surprisingly easy to make – the only trick is getting them on the table before they deflate. You’ll need four 10-ounce ramekins or a 2- to 2-1/2-quart soufflé dish.
Serves: 4Preparation time: 45 minutes
Ingredients1-1/2 cups finely chopped broccoli florets 1 tablespoon butter 1 tablespoon extra-virgin olive oil 2 tablespoons all-purpose flour 1-1/4 cups low-fat milk 1 teaspoon Dijon mustard 1/4 teaspoon dried rosemary 1/4 teaspoon salt 1/2 cup crumbled goat cheese 3 large eggs, separated 2 large egg whites 1/4 teaspoon cream of tartar
Preparation1. Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2-1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.
2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.
5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 254 calories17 g fat (8 g sat, 6 g mono)184 mg cholesterol10 g carbohydrates16 g protein1 g fiber398 mg sodium199 mg potassium
Nutrition bonus: vitamin C (30% Daily Value), vitamin A (25% DV), calcium (15% DV)
Spicy Vegetable SoupFresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup. This soup can be covered and refrigerated for up to two days.
Serves: 4Preparation time: 40 minutes
Ingredients2 tablespoons extra-virgin olive oil 1 large onion, diced 1 to 3 teaspoons hot paprika, or to taste 2 14-ounce cans vegetable broth 4 medium plum tomatoes, diced 1 medium yellow summer squash, diced 2 cups diced cooked potatoes 1-1/2 cups green beans, cut into 2-inch pieces 2 cups frozen spinach (5 ounces) 2 tablespoons sherry vinegar or red-wine vinegar 1/4 cup chopped fresh basil or prepared pesto
Preparation1. Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more.
2. Ladle soup into bowls and top with fresh basil or a dollop of pesto.
Enjoy!
Nutrition FactsPer serving: 253 calories8 g fat (1 g sat, 5 g mono)0 mg cholesterol40 g carbohydrates9 g protein10 g fiber485 mg sodium1032 mg potassium
Nutrition bonus: vitamin A (270% Daily Value), vitamin C (60% DV), folate (44% DV), potassium (30% DV), calcium (20% DV), iron (20% DV)
Click here for 7 more hearty soup recipes.
Tofu with Peanut-Ginger SauceTofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.
Serves: 4Preparation time: 25 minutes
IngredientsFor the sauce:5 tablespoons water 4 tablespoons smooth natural peanut butter 1 tablespoon rice vinegar or white vinegar 2 teaspoons reduced-sodium soy sauce 2 teaspoons honey 2 teaspoons minced ginger 2 cloves garlic, minced
For the tofu and vegetables:14 ounces extra-firm tofu, preferably water-packed 2 teaspoons extra-virgin olive oil 4 cups baby spinach (6 ounces) 1 1/2 cups sliced mushrooms (4 ounces) 4 scallions, sliced (1 cup)
PreparationTo prepare sauce: 1. Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.
To prepare tofu: 1. Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
2. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
3. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
Enjoy!
Nutrition FactsPer serving: 255 calories15 g fat (2 g sat, 3 g mono)0 mg cholesterol15 g carbohydrates14 g protein5 g fiber233 mg sodium287 mg potassium
Nutrition bonus: calcium (16% Daily Value), iron (16% DV)
Lentil and Almond BurgersThese burgers are just the thing for vegetarians or anyone tired of the same old hamburger. You can find French green lentils – smaller and firmer than brown lentils, and they cook quicker too – in natural foods stores and some larger supermarkets.
Serves: 5Preparation time: 2 hours (including 1 hour chilling time)
Ingredients6 cups water 1 cup brown lentils or green French lentils 2 tablespoons extra-virgin olive oil, divided 3/4 cup finely chopped carrot 1/3 cup finely chopped shallots (about 2 medium) 1/3 cup finely chopped celery (about 1 stalk) (about 1/4 cup sliced almonds 1 teaspoon chopped fresh thyme 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 large egg yolk, lightly beaten 1 tablespoon lemon juice
Preparation1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
3. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.
Nutrition FactsPer serving: 228 calories10 g fat (1 g sat, 6 g mono)41 mg cholesterol27 g carbohydrates10 g protein7 g fiber268 mg sodium473 mg potassium
Want more? Check out these EatingWell features:Browse EatingWell Recipe CollectionsBrowse Healthy RecipesBrowse More Vegetarian RecipesCheck out our Vegetarian Slideshow. Are You a Health Food Nut? Experts insist that health food is essential to your diet, but do you know why? Test your knowledge with this health food quiz.
Lasagna RollsCrumbled tofu replaces the ricotta in our Italian-style vegetarian meal. You can freeze the cooked rolls and sauce for up to one month.
Serves: 6Preparation time: 45 minutes
Ingredients12 whole-wheat lasagna noodles 1 tablespoon extra-virgin olive oil 3 cloves garlic, minced 1 14-ounce package extra-firm water-packed tofu, drained, rinsed and crumbled 3 cups chopped spinach 1/2 cup shredded Parmesan cheese 2 tablespoons finely chopped Kalamata olives 1/4 teaspoon crushed red pepper 1/4 teaspoon salt 1 25-ounce jar marinara sauce, preferably lower-sodium, divided 1/2 cup shredded part-skim mozzarella cheese
Preparation1. Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 20 seconds. Add tofu and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.
3. Wipe out the pan and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon the remaining marinara sauce over the rolls.
4. Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.
Enjoy!
Nutrition FactsPer serving: 354 calories11 g fat (3 g sat, 4 g mono)11 mg cholesterol46 g carbohydrates21 g protein8 g fiber374 mg sodium396 mg potassium
Nutrition bonus: calcium (30% Daily Value), vitamin A (30% DV), iron (15% DV)
Smothered Tempeh Sandwich Tempeh, a chewy, nutty, fermented soybean loaf, is smothered with red-wine-braised mushrooms and provolone cheese in this dish (substitute your favorite soy cheese if you’re vegan). You can find tempeh in natural-foods stores and many large supermarkets.
Serves: 4Preparation time: 30 minutes
Ingredients1 8-ounce package tempeh 1 tablespoon canola oil 10 ounces mushrooms, sliced 1 small red onion, thinly sliced 1/4 teaspoon salt 1 cup dry red wine 4 ounces sliced provolone cheese 8 thin slices whole-wheat bread, toasted
Preparation1. Cut tempeh in half along its width, then slice each piece horizontally to make 4 thin slices total.
2. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, onion and salt and cook, stirring often, until golden brown, about 10 minutes. Reduce heat to medium and stir in wine. Add tempeh slices and spoon some of the mushroom mixture over them; cook until the tempeh is heated through and the wine has evaporated, about 5 minutes. Remove from the heat, top with cheese, cover and let stand until the cheese melts, about 1 1/2 minutes.
3. To assemble sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 452 calories19 g fat (6 g sat, 7 g mono)20 mg cholesterol33 g carbohydrates26 g protein5 g fiber595 mg sodium596 mg potassium
Nutrition bonus: calcium (35% Daily Value), iron (20% DV), magnesium and potassium (17% DV)
Risotto with Edamame, Arugula and Porcini Not up for 20 minutes of leaning over the stove? You can still enjoy this main-course risotto, studded with tasty green soybeans, because the microwave eliminates much of the constant stirring required for preparing a stovetop risotto.
Serves: 4Preparation time: 40 minutes
Ingredients1 ounce dried porcini mushrooms or other dried mushrooms 2 cups water 1 10-ounce package frozen shelled edamame (about 2 cups) 1-1/2 cups arborio rice 1/4 cup chopped shallot 1-1/2 tablespoons extra-virgin olive oil 1 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 cups arugula, torn into bite-size pieces 1/2 cup freshly grated Parmesan cheese (1 ounce)
Preparation1. Bring mushrooms and water to a boil in a small saucepan over high heat. Cover the pan and remove from the heat; let stand until the mushrooms are softened, about 10 minutes. Line a fine-mesh sieve with a wet paper towel and place over a large measuring cup or medium bowl. Pour the mushrooms and liquid into the sieve. Reserve the liquid. Transfer the mushrooms to a cutting board and let cool slightly, then coarsely chop. Add enough water to the strained liquid to equal 4-1/2 cups; set aside the mushrooms and liquid for Step 4.
2. Cover edamame with water in a small saucepan and bring to a boil over high heat. Reduce heat to medium and simmer for 2 minutes; set aside in the cooking water.
3. Meanwhile, place rice and shallot in a shallow 3-quart baking dish that will fit and rotate properly in your microwave. Stir in oil until the rice is evenly coated. Spread the rice evenly in the dish and microwave, uncovered, on High until it looks opaque and is just beginning to color in one or two spots, 3 minutes.
4. Add lemon zest and juice, salt, pepper, the reserved chopped mushrooms and the mushroom water; stir together well. Microwave on High for 9 minutes. Stir well, then microwave until the rice is tender but still firm in the center and most of the liquid has been absorbed, 9 minutes more. Depending on the power of your microwave, this last cooking time will vary. After 9 minutes, cook in 3-minute intervals, stopping to stir and test rice for doneness. Drain the edamame and add to the risotto along with arugula and Parmesan; stir until the arugula is wilted. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 336 calories10 g fat (2 g sat, 5 g mono)6 mg cholesterol42 g carbohydrates15 g protein7 g fiber437 mg sodium86 mg potassium
Nutrition bonus: fiber (26% Daily Value), iron (20% DV), calcium (15% DV)
Broccoli and Goat Cheese SouffléThis elegant broccoli and goat cheese soufflé will wow your family and friends. Soufflés are surprisingly easy to make – the only trick is getting them on the table before they deflate. You’ll need four 10-ounce ramekins or a 2- to 2-1/2-quart soufflé dish.
Serves: 4Preparation time: 45 minutes
Ingredients1-1/2 cups finely chopped broccoli florets 1 tablespoon butter 1 tablespoon extra-virgin olive oil 2 tablespoons all-purpose flour 1-1/4 cups low-fat milk 1 teaspoon Dijon mustard 1/4 teaspoon dried rosemary 1/4 teaspoon salt 1/2 cup crumbled goat cheese 3 large eggs, separated 2 large egg whites 1/4 teaspoon cream of tartar
Preparation1. Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2-1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.
2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.
5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.
Enjoy!
Nutrition FactsPer serving: 254 calories17 g fat (8 g sat, 6 g mono)184 mg cholesterol10 g carbohydrates16 g protein1 g fiber398 mg sodium199 mg potassium
Nutrition bonus: vitamin C (30% Daily Value), vitamin A (25% DV), calcium (15% DV)
Spicy Vegetable SoupFresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup. This soup can be covered and refrigerated for up to two days.
Serves: 4Preparation time: 40 minutes
Ingredients2 tablespoons extra-virgin olive oil 1 large onion, diced 1 to 3 teaspoons hot paprika, or to taste 2 14-ounce cans vegetable broth 4 medium plum tomatoes, diced 1 medium yellow summer squash, diced 2 cups diced cooked potatoes 1-1/2 cups green beans, cut into 2-inch pieces 2 cups frozen spinach (5 ounces) 2 tablespoons sherry vinegar or red-wine vinegar 1/4 cup chopped fresh basil or prepared pesto
Preparation1. Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more.
2. Ladle soup into bowls and top with fresh basil or a dollop of pesto.
Enjoy!
Nutrition FactsPer serving: 253 calories8 g fat (1 g sat, 5 g mono)0 mg cholesterol40 g carbohydrates9 g protein10 g fiber485 mg sodium1032 mg potassium
Nutrition bonus: vitamin A (270% Daily Value), vitamin C (60% DV), folate (44% DV), potassium (30% DV), calcium (20% DV), iron (20% DV)
Click here for 7 more hearty soup recipes.
Tofu with Peanut-Ginger SauceTofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.
Serves: 4Preparation time: 25 minutes
IngredientsFor the sauce:5 tablespoons water 4 tablespoons smooth natural peanut butter 1 tablespoon rice vinegar or white vinegar 2 teaspoons reduced-sodium soy sauce 2 teaspoons honey 2 teaspoons minced ginger 2 cloves garlic, minced
For the tofu and vegetables:14 ounces extra-firm tofu, preferably water-packed 2 teaspoons extra-virgin olive oil 4 cups baby spinach (6 ounces) 1 1/2 cups sliced mushrooms (4 ounces) 4 scallions, sliced (1 cup)
PreparationTo prepare sauce: 1. Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.
To prepare tofu: 1. Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
2. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
3. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
Enjoy!
Nutrition FactsPer serving: 255 calories15 g fat (2 g sat, 3 g mono)0 mg cholesterol15 g carbohydrates14 g protein5 g fiber233 mg sodium287 mg potassium
Nutrition bonus: calcium (16% Daily Value), iron (16% DV)
Lentil and Almond BurgersThese burgers are just the thing for vegetarians or anyone tired of the same old hamburger. You can find French green lentils – smaller and firmer than brown lentils, and they cook quicker too – in natural foods stores and some larger supermarkets.
Serves: 5Preparation time: 2 hours (including 1 hour chilling time)
Ingredients6 cups water 1 cup brown lentils or green French lentils 2 tablespoons extra-virgin olive oil, divided 3/4 cup finely chopped carrot 1/3 cup finely chopped shallots (about 2 medium) 1/3 cup finely chopped celery (about 1 stalk) (about 1/4 cup sliced almonds 1 teaspoon chopped fresh thyme 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 large egg yolk, lightly beaten 1 tablespoon lemon juice
Preparation1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
3. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.
Nutrition FactsPer serving: 228 calories10 g fat (1 g sat, 6 g mono)41 mg cholesterol27 g carbohydrates10 g protein7 g fiber268 mg sodium473 mg potassium
Want more? Check out these EatingWell features:Browse EatingWell Recipe CollectionsBrowse Healthy RecipesBrowse More Vegetarian RecipesCheck out our Vegetarian Slideshow. Are You a Health Food Nut? Experts insist that health food is essential to your diet, but do you know why? Test your knowledge with this health food quiz.
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