Eat smart to boost vitality

Have you ever tried eating smart? It’s not just about making savvy nutrition choices like opting for whole grain over white, steamed over fried, or baked over sautéed. It’s about boosting your eating knowledge to reap rewards that go beyond losing weight or reducing health risks. Think of the really big picture — a better overall quality of life and a higher level of vitality.

The good news is, eating right doesn’t have to be hard. More and more food companies are creating ever healthier products with reduced levels of trans fats, saturated fats, sodium and added sugars.

Opting for more nutritious products, and preparing simple yet delicious recipes with a focus on proper nutrition will help boost your food intellect — and your vitality.

A recent study conducted by Unilever found vitality to be directly linked to good health, and good eating choices, in particular. Put simply, choosing to eat well and live a healthy lifestyle yields long-term, far-reaching benefits. The research uncovered some interesting facts about America’s sense of vitality:

•63 percent said their level of vitality depends on how well they take care of themselves.

•Four of the top six physical drivers of vitality were food-and-nutrition-related.

•61 percent of those surveyed found that vitality was extremely important to them, yet 75 percent said they weren’t satisfied with their own vitality levels.

To help Americans determine and improve their own levels of vitality, Unilever has created My Vitality Index ( www.myvitalityindex.com), an easy-to-use, online resource that provides valuable information for enhancing health and wellness. The Web site includes a customized vitality quiz; tips and advice for achieving more vitality; better-for-you recipes distinguished by ingredient, nutrient, and recipe category; and more.

Fettuccine With Turkey Bolognese Sauce

6 servings

Prep Time: 20 minutes

Cook Time: 20 minutes

1 teaspoon olive oil

2 carrots, chopped

1 small onion, chopped

1 rib celery, chopped

1 to 1 1/2 pounds ground turkey

1/4 cup dry red wine or chicken broth

1 jar (1 pound 10 ounces) pasta sauce

2 tablespoons chopped fresh parsley

1 box (16 ounces) fettuccine, cooked and drained

In 12-inch nonstick skillet, heat olive oil over medium heat and cook carrots, onion and celery, stirring frequently, 5 minutes or until tender. Add turkey and cook, breaking up with spoon, until turkey is thoroughly cooked. Stir in wine. Bring to a boil over high heat. Reduce heat to low and simmer uncovered for 3 minutes. Stir in pasta sauce and parsley. Simmer, stirring occasionally, 5 minutes. Season, if desired, with salt and pepper. Serve over hot fettuccine.

Oven-Baked Harvest Apples

4 servings

Prep Time: 10 minutes

Cook Time: 1 hour

4 large McIntosh or golden delicious apples, cored

3 tablespoons firmly packed light brown sugar

1/4 teaspoon ground cinnamon

2 tablespoons dried cranberries

1 tablespoon finely chopped pecans

4 teaspoons butter or margarine

2/3 cup water

Preheat oven to 350°F. Peel top third of apples. In 8-inch baking dish, arrange apples peeled-side up; set aside.

In small bowl, combine sugar, cinnamon, cranberries, pecans and cinnamon; evenly spoon into center of apples, then evenly top each with spread. Pour water around apples. Bake uncovered, basting occasionally, 1 hour or until tender.

Microwave Directions: Peel apples as above. In microwave-safe pie plate, arrange apples. Cover with waxed paper. Microwave at HIGH 2 minutes. Meanwhile, combine sugar mixture as above; evenly spoon into apples, then top each with 1 teaspoon spread. Cover with waxed paper and microwave an additional 2 minutes or until apples are tender. Let stand 5 minutes.

Gremolata-Crusted Tilapia

6 servings

Prep Time: 10 minutes

Cook Time: 15 minutes

1 slice whole grain bread

1/4 cup loosely packed flat-leaf parsley

1 clove garlic, finely chopped

1/2 teaspoon finely grated lemon peel

1/8 teaspoon ground black pepper

1/4 cup mayonnaise

6 tilapia fillets (about 1 1/2 pounds)

1 teaspoon lemon juice

Preheat oven to 425°F.

In food processor, process bread until small crumbs form; remove and set aside. Into processor, add parsley, garlic, lemon peel and pepper; process until blended. Add mayonnaise and process just until blended.

On baking sheets or broiler pan, arrange fillets. Evenly sprinkle with lemon juice, then evenly top with mayonnaise mixture, then bread crumbs. Bake 15 minutes or until

fish flakes with fork.

Mandarin Chicken Salad

4 servings

Prep Time: 15 minutes

1/2 cup ranch dressing

1/4 cup orange marmalade

1 1/4 pounds boneless, skinless chicken breasts, cooked and sliced (about 3 cups)

1/4 small red onion, thinly sliced (about 1/4 cup)

1 package (10 to 12 ounces) mixed salad greens (about 4 cups)

1 can (11 ounces) mandarin oranges, drained

1/2 cup seasoned croutons

In large bowl, blend dressing and marmalade. Add chicken, red onion and salad greens; toss to coat. Gently fold in oranges and croutons.

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