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By: Kelsy Camilo, CHN Nutritionist

Kelsy Camilo, CHN Nutritionist:
“I love how serious my family takes making Habichuelas con Dulce, each year during Lent. It’s always their first order of business. To them it’s never just about food. It is tradition, respect, love, pride, and harmony. There is always enough to feed a village, don’t ever hesitate to ask for more in a Dominican household!”

What is Habichuelas con Dulce?

In the Dominican Republic, Habichuelas con Dulce, is a traditional sweet dish enjoyed for Lent and Easter. However, it can be eaten throughout the year! Translating to “Sweet Beans”, it should be no surprise that its primary ingredient is red beans. Additional ingredients like batata (Dominican sweet potato) and milk help cultivate its thick and creamy texture. Habichuelas con Dulce is usually topped with milk cookies that have an engraved cross on them. The cross can be seen as an ode to the strong Catholic beliefs in Dominican culture. Habichuelas con Dulce can be eaten as a meal, snack, or dessert. It is usually eaten warm, but can also be cold or frozen-reminiscent to ice cream. Con dulce is typically made in big batches in a caldero (cauldron.) It is customary to offer to family and friends or store in the refrigerator for up to three days.

Recipe

Ingredients You’ll Need:

  • 5 Bags of Dominican Red Beans
  • 3 batatas, peeled and chopped
  • 1/4 cup Raisins
  • 1 cup of Whole Milk
  • 5 cups of Evaporated Milk
  • 1 can Sweet Condensed Milk
  • 2 cups of Sugar
  • 1/4 tsp Salt
  • 1 tsp Ground Nutmeg
  • 1/2 tbsp each Ground Cloves & Cinnamon
  • 3 Cinnamon Sticks
  • 2 tbsp Vanilla Extract
  • 1/2 tbsp Cloves

How to make Habichuelas con Dulce:

  1. Soften beans in 8 cups water. Once softened, blend with 1 cup of whole milk.
  2. Use a fine-mesh colander to strain beans mixture.
  3. Pour the strained beans into a caldero and then pour evaporated milk, condensed milk, sugar, salt, vanilla, cinnamon, nutmeg, and cloves. Stir regularly for about 5 minutes
  4. Add the batatas and set your heat to low medium, stirring regularly for about 20-25 minutes
  5. Add the raisins and simmer for 10 minutes
  6. Serve and top portion with as many milk cookies as you’d like!

By: Sara Pellegrini, CHN Nutrition Program Specialist

In Egyptian cuisine it is common to cook legumes (beans, lentils, peas and peanuts) and vegetable dishes. Koshary is the national dish of Egypt. It is made of rice, chickpeas, macaroni, and lentils. Pita bread called eish balad is also a staple. Nuts and honey are commonly added to desserts. One popular dish, Qatayef (also called Arabic pancakes), is a pancake stuffed with nuts and honey added on top. A lot of spices are used in Egyptian cooking, and the most popular spice is Cumin.

Health benefits of Cumin:

  • Cumin helps with digestion.
  • Cumin has a lot of Iron—1 tsp of cumin seed provides 17.5% of the recommended amount of iron for adults for the day.
  • Cumin acts as an antioxidant, which fights inflammation.

Health Benefits of Honey

  • Honey is also rich in antioxidants.
  • Honey is anti-bacterial.
  • Honey can help ease minor coughs.

Note: Do not give honey to children under 12 months old. It can cause an illness called infant botulism and is a choking hazard.

Cumin & Carrot Salad

In Egyptian cuisine, cumin and carrot salad is a tasty and healthy dish. It mixes the flavorful cumin spice with sweet carrots, making it a great side dish for many Egyptian meals.

Ingredients:

  • Juice of 1 lemon
  • 2 tsp cumin seed
  • Thumb-sized piece of ginger, grated
  • 5 Tbsp olive oil
  • 3 shallots, thinly sliced
  • 5 carrots, grated
  • Small bunch of coriander, chopped
  • ½ a small bunch of chopped mint

How to make:
Combine all ingredients together in a medium-sized bowl and serve.

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By: CHN Mental Health Team

What are antidepressants?

Antidepressants are a type of medication that can assist individuals with depression. These medicines are specifically designed to provide help and relief to those who are going through this mental health condition.

Will the medicine make me ignore or forget my problems?

Antidepressants don’t cause memory loss or make you forget your problems. However, depression can make you feel tired, lacking the energy to cope with your challenges. The main purpose is to improve your well-being, restoring your energy levels and enabling you to better address your problems. They help you feel better, giving you the necessary strength to handle the difficulties associated with depression.

Will antidepressants change my personality?

Antidepressants are helpful in making you feel more like your usual self. They won’t alter your personality. Occasionally, the pills can cause a decrease in interest or enjoyment in activities. If you experience this, it’s crucial to promptly communicate with your doctor. They can assist you by switching you to a different type of pills that may better suit your needs and address any concerns you may have.

Can I get addicted to antidepressants?

Antidepressants are not addictive, but your body can become accustomed to them over time. If you suddenly stop taking them, you may experience unpleasant symptoms such as headaches, nausea, or dizziness. It’s important to have a conversation with your doctor before you stop taking your antidepressant medication. They can provide guidance and support to help you safely manage any potential withdrawal symptoms.

If I start to take antidepressants, will I have to take them for the rest of my life?

In general, most individuals only need to take antidepressants for a period of 6 to 9 months. Once you start feeling better, you should speak with your doctor to understand if it’s appropriate to stop taking the medication. However, it’s important to note that some people may require a longer duration of treatment beyond the 9-month timeframe. The decision to continue or discontinue the medicine should be made in consultation with your doctor, considering your specific situation and progress.

``I’m worried that taking antidepressants means I’m weak.``

Depression is an illness, similar to conditions like high blood sugar or high blood pressure. Just as it takes strength to address those health concerns, taking antidepressants when necessary is a sign of strength. It shows that you are actively taking care of yourself. By recognizing the need for antidepressants and seeking help, you are taking an important step towards managing your mental health and overall well-being. Remember, seeking support and treatment is a courageous act that demonstrates self-care.

Will antidepressants make me gain weight?

When it comes to weight changes and antidepressants, it can vary from person to person. Some individuals may experience weight gain while taking antidepressants, while others may actually lose weight. If you have concerns about your weight and its connection to your medication, it’s important to have an open discussion with your doctor. They can provide guidance, address your worries, and explore potential strategies to manage any weight-related issues. Your doctor is the best resource to help you navigate this aspect of your treatment and ensure your overall well-being.

 

Will antidepressants ruin my sex life?

Some antidepressants can make it harder to feel turned on. However, it’s important to note that depression itself can also lead to a decreased desire for sex. Interestingly, many individuals discover that their sex lives actually improve when they start taking antidepressants. If you find that your medication is causing challenges with sexual function, it’s essential to have an open conversation with your doctor. They can provide guidance, explore potential solutions, and adjust your medication if necessary to ensure that your treatment does not negatively affect your sexual well-being.

Do antidepressants raise my risk of suicide?

For people younger than 25 years old, antidepressants may raise your risk of suicide. If you start to have thoughts about hurting yourself or ending your life, talk to your doctor right away.

``I tried one antidepressant and it didn’t work for me.``

It may take 4 to 6 weeks for an antidepressant to start working. Also, lots of people have to try different pills before they find one that works for them.

Learn more about antidepressants when you meet with our mental health professional.

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By: CHN Dental Team

Remember to have your teeth cleaned regularly. Before your appointment, let your dentist know about any medications you take. Even if you don’t have natural teeth, it’s still important to see your dentist.

Why should I get my teeth cleaned?

To keep your teeth and gums healthy, schedule a dentist visit every 3 months for a teeth cleaning. Regular cleanings:

  • Reduce the number of tiny germs (bacteria) in your mouth.
  • Keep your mouth clean and help it fight against germs.
  • Decrease the amount of plaque on your teeth.

What is plaque?

Plaque is a sticky layer of film that collects on your teeth. Plaque comes from:

  • Food
  • Drinks
  • Other things you may put in your mouth like cigarettes or smokeless tobacco. Smoking and using tobacco may make your mouth feel dry. When your mouth is dry, plaque can build up.

If you don’t clean your teeth often, plaque can build up. This can make your teeth and gums swell and hurt. It can turn into a disease called periodontal disease.

What are other ways I can keep my teeth and gums healthy?

  • Drink lots of water.
  • Brush your teeth twice a day for two minutes each time. Use a soft toothbrush and brush gently.
  • Floss once a day.
  • Avoid using tobacco products like cigarettes, cigars, pipes, and chewing tobacco. They can harm your teeth and gums.
  • Do not drink more than 1 to 2 alcoholic drinks per day. You are more likely to get oral (mouth) and throat cancer if you drink lots of alcohol (beer, wine).
  • If you’re pregnant or planning to have a baby, make sure to visit your dentist.
  • If you are getting cancer treatments, make sure to see your dentist.

What is periodontal disease?

When your gums and the areas around your teeth get infected, it’s called periodontal disease. It can make you sick and is a serious problem. If someone in your family has it, you might get it too. You might see gaps between your teeth if you have this disease.

Periodontal disease can be painful and may cause tooth loss if not treated properly. If you have any questions about your teeth or gums, remember to call your dentist for help.

How can I schedule a dental check-up?

Current CHN patients can make an appointment through our online scheduler, Healow. Click the button below to find a provider and time that works for you. If you’re a new patient or if you prefer to make an appointment by phone you can call us at (866) 246-8259. Our friendly staff will help you find a time that works for you.

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By: Madhav Shanmugam, CHN Call Center Supervisor

Rasam is a spicy lentil soup eaten with rice. It is thought to help with digestion and to treat colds and flus. It’s a go-to dish when funds are low. It can feed the whole family and can be eaten for several meals a day. The British call it Mulligatawny. The name comes from the Tamil words milagu, and tanni literally meaning “pepper-water.”

History of Rasam: The story goes that the King’s son had taken ill and would barely eat anything, so the King declared a prize for anyone who could come up with a dish that the son would eat. A chef in Madurai in Tamil Nadu, named Karuna is believed to have made Rasam for the son and it healed his illness! This is why Rasam is thought to be a healing dish to this day.

Ingredients you’ll need*:

Rasam Seasoning:

  • 2-3 dry Kashmiri or any dried red chilies
  • 1/4 teaspoon fenugreek seeds
  • 1 teaspoon whole black peppercorns
  • 1 teaspoon cumin seeds
  • 2 teaspoons coriander seeds

Rasam Ingredients:

  • 3 whole garlic cloves, lightly crushed
  • 1 small diced tomato
  • 1 teaspoon cumin seeds
  • 1/2 cup dried lentils (toor dal)
  • 1 key lime-sized ball of sour tamarind, soaked in water
  • 1/2 teaspoon turmeric powder
  • 1 pinch of hing or asafetida
  • 4 sprigs of fresh cilantro
  • Kosher or rock salt to taste
  • Black pepper to taste
  • 1 teaspoon olive oil

Tempering Spices:

  • 1 sprig of curry leaves
  • 2 dry red Kashmiri chilies, broken in half width-wise
  • 1/2 teaspoon urad dal
  • 1 teaspoon of black mustard seeds
  • 1 1/2 teaspoon of ghee (clarified butter)

*Visit your local Indian or South Asian grocer to find some of these specialty ingredients.

How to make:

  1. Soak dal (lentils) in 2 cups of water for at least 1 hour.
  2. Soak tamarind in warm water for at least 45 minutes
  3. Cook dal (lentils) with the turmeric, hing, and 2.5 cups of water. Cook for 25-30 minutes or until tender. Once the dal is done, blend until smooth. Set aside.
  4. In a separate pan, dry roast the rasam seasoning ingredients on medium-low heat for no more than 2 minutes.
  5. Once roasted, add the rasam seasoning ingredients to a coffee or spice grinder. Grind them until fine.
  6. Heat olive oil on medium heat in a pan. Fry the cumin seeds for 30 to 60 seconds.
  7. Add garlic and tomato. Sauté for 2 minutes.
  8. Use your finger to crush the tamarind in the water it’s been soaking in to get as much tamarind juice out as possible.
  9. Pour tamarind juice through a fine mesh strainer into the pan with the cumin, garlic and tomato.
  10. Add in blended dal, salt, and freshly ground rasam seasoning.
  11. Let it all come to a boil. If needed, add water to get the consistency you want. Rasam should be a thin, watery, but deeply flavorful soup.
  12. In a small sauce pan, heat the ghee on medium heat.
  13. When hot, add in tempering spices. Lower the heat, and swirl the pan until you can smell the toasted spices, about 30 seconds.
  14. Add the ghee and tempering spices into the rasam.
  15. Turn off heat. Garnish with cilantro and freshly ground black pepper. Add more salt if needed.

By: Geri Herisse, CHN Harlem Registered Dietitian

What is Haitian Independence Day?

January 1st marks Haitian Independence Day when revolutionary, Jean-Jacques Dessalines “the father of Haiti,” pronounced that Haitian-born slaves were free and independent from colonial French rule. General Dessalines and an army of “les gens de couleur libres” (free people of color) defeated the French military and declared Haiti a free republic. On January 1,1804 Haiti became the first black free independent republic nation in the Western Hemisphere.

Joumou Soup

Before emancipation, Haitian slaves were forbidden to eat joumou soup or squash soup, a delicacy reserved for white French slave masters. After winning the war, to commemorate Haitian freedom, the newly-emancipated Haitians celebrated by preparing squash soup. This act symbolized freedom, independence, and pride.

In keeping with this traditional ritual, many Haitian families in Haiti and throughout the diaspora prepare the soup every year to remember the freedom that their ancestors fought for. Usually, the matriarch in the family will prepare the ingredients the night before and actual cooking takes place on the morning of the 1st. It is believed that eating joumou soup on January 1st serves as a blessing for a prosperous and healthy new year.

Joumou is not only served on New Year’s Day but is reserved for important milestones and events in Haitian life. Usually served on Sundays when the family gets together or at a funeral reception, the soup is believed to help restore and revitalize the body, a symbol of fortification and strength.

Joumou Soup Recipe

Adapted from A Taste of Haiti Expanded Edition (Serves 8-10 people)
Ingredients:

  • 2 pounds pumpkin/squash peeled, cut into large chunks
  • 2 pounds beef neck bones
  • 1 lime, cut in half
  • 2 scallions, chopped
  • 1 onion, chopped
  • 4 garlic cloves, crushed and mined
  • 1 shallot, minced
  • 1 green pepper, sliced thin
  • 2 tablespoons Haitian pikliz
  • 4 celery stalks, cut into 1-inch pieces
  • 10 cabbage leaves, cut into 4 pieces each
  • 2 large carrots, peeled, cut into 1-inch pieces
  • 4 to 6 whole cloves
  • ½ cup penne pasta or macaroni
  • 2 potatoes, peeled, cut into 4 pieces
  • 1 large turnip, peeled, cut into pieces
  • 1 Scotch bonnet pepper
  • Salt, pepper, and more herbs to taste

To prepare:

  1. Cook pumpkin over medium heat in 6 cups of water for 30 minutes.
  2. Clean meat with lime juice. Marinate meat with scallions, onion, garlic, shallots, green pepper, pikliz, salt and black pepper.
  3. In stockpot, add the meat with 1 cup of water and cook covered, over medium heat for 40 minutes.
  4. Add 3 cups of water and pureed pumpkin and bring to a boil for 40 minutes.
  5. Add celery, cabbage, carrots, and whole cloves. Cook, uncovered for 20 minutes.
  6. Add remaining ingredients. Cook, uncovered, for 20 minutes. Add salt, pepper, and more herbs to taste.

By: Bella Herold, CHN Nutritionist, MPH, RDN, CLC

Our bodies change during menopause. What we eat and our lifestyle choices can help make this change easier:

Hot flashes and insomnia: Lower levels of estrogen and progesterone during menopause can cause hot flashes. Hot flashes can lead to insomnia (trouble falling asleep or staying asleep).

  • To get better sleep: Avoid drinking caffeinated drinks 4-6 hours before bedtime. Avoid drinking alcohol within 3 hours of bedtime. Practice a regular sleep routine. Eat a light evening meal and exercise early in the day or at least 3 hours before bedtime.

Changes in body composition: Your body composition is how much fat, bone, and muscle your body has. Lower estrogen levels can lead to an increase in fat and the loss of lean body mass. These changes can also increase the amount of fat that is stored in the stomach area.

  • Change your exercise goals from 30 minutes to 60 minutes each day.
  • Eating more protein can help during menopause. Aim for about 1.2 grams of protein per kilogram (kg) of body weight or try to include 25-30 grams of lean or plant-based protein at each meal.

Bone Health: Lower reproductive hormones also can lead to a decrease in bone mineral density, causing your bones to get weaker.

  • Make sure you are getting enough calcium, vitamin D, and protein. If you are over 50, it is recommended that you get 1200 milligrams (mg) of calcium each day.
  • Quit smoking and try to exercise each day to help slow bone loss. Include weight-bearing activity and resistance training in your routine.

Heart Health: Your risk for heart disease increases during menopause.

  • Eat more lean and plant-based protein, heart-healthy fats, lots of fruits and vegetables, and whole grains. Eat less sodium (salt) to support heart health.

Mushroom Shawarma Pitas
(Pita bread sandwiches filled with various vegetables)
Recipe adapted from NYT Cooking

Ingredients:

  • 3/4 pound mushrooms of your choice, sliced 1/2 inch thick
  • 1 medium red onion, halved and cut into 1/3 inch wedges
  • 3 tbsp plus 2tsp olive oil
  • 1 tsp ground cumin
  • 3/4 tsp ground coriander
  • 1/2 tsp paprika
  • 4 pitas
  • 2 cups thinly sliced red cabbage
  • 3/4 cup Greek yogurt
  • 3/4 tsp ground turmeric
  • Cilantro or mint, chopped, for serving

To prepare:

  1. Heat oven to 425 degrees. In a large bowl, toss mushrooms, red onion, 3 tbsp oil, cumin, coriander, paprika, salt, and pepper. Spread the mixture in an even layer on a rimmed sheet pan.
  2. Roast until tender and browned, about 20 minutes. Add the pita directly to oven rack to warm during last 5 minutes of cooking.
  3. Toss cabbage with 2 tsp oil and season with salt and pepper.
  4. In a small bowl, stir together yogurt and turmeric.
  5. To serve, add the yogurt to pitas and top with cabbage, mushroom mixture, and herbs.

By: Josie Thiele, RD, CHN HIV Nutrition Manager

Mindful eating can help us to make more intentional food choices and be aware of our feelings related to eating. Try these tips to help practice mindful eating during the holiday season:

  • Don’t skip meals. “Saving calories” for a big holiday meal can lead to low blood sugar, more food cravings and overeating. Listen to your hunger cues. Allow yourself to have balanced meals and snacks like you would on any other day.
  • Enjoy. Many holiday foods hold special memories or cultural relevance. Avoiding them may lead to cravings or feeling unsatisfied. Allow yourself to enjoy these foods in moderation.
  • Reflect. Try to identify your emotions before you start your meal. Are you truly hungry? Are you feeling stressed? Sad? Lonely? Bored?
  • Practice self-care. As you notice your emotions, find ways to address them like taking walks, meditating, resting, and embracing social support from loved ones or professionals.
  • Tune in. Chew your food slowly. Notice the colors, tastes, textures, smells of your foods and how eating them make you feel. Check in during the meal and notice how the feelings of hunger and fullness change.

Brussels Sprout Slaw

Ingredients: (Serves 8)

  • 1 pound Brussels sprouts, thinly sliced
  • 6 Tbsp olive oil
  • 1 Tbsp lemon zest
  • 1/4 cup lemon juice
  • 1 Tbsp honey
  • 1/2 tsp red pepper flakes
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 diced apple
  • 1/3 cup toasted and chopped pecans

How to prepare?

  1. Make the dressing by mixing olive oil, lemon zest, lemon juice, honey, red pepper flakes, salt and pepper.
  2. In a large bowl combine the sliced Brussels sprouts diced apples, toasted pecans and dressing and toss to coat.

By: Nazish Pervez, CHN LIC Nutritionist

Soybeans and soy products contain high-quality protein and are filled with many essential vitamins, minerals, and nutrients. The amount of soy-based foods we eat is a controversial topic when it comes to breast cancer, hormones in men, thyroid function, and pediatric growth and development. Check out the facts:

  • Soy and breast cancer: Isoflavones are plant compounds in soy that have a similar structure to the human hormone estrogen, but are much weaker and do not act like estrogen in our bodies. They actually have antiestrogen, antioxidant, and anti-inflammatory properties and may help to reduce cancer growth.
  • Soy and hormones in men: Soy does not have a feminizing effect. It does not affect sperm/semen, decrease testosterone levels, increase estrogen, or cause increased breast tissue growth.
  • Soy and thyroid function: Adults with hypothyroidism can eat soy foods without any harmful effects. When using synthetic thyroid medicine, it is important to eat all foods, including soy-based foods, at least 3 hours before or 1 hour after taking the medicine for it to work best.
  • Soy-based infant formula and pediatric growth and reproductive development: There is no convincing research that shows that healthy infants fed soy-based formula are at greater risk for harmful effects than those fed cow’s milk-based formula.

Types of soy protein and soy-based foods to enjoy:

  • Edamame
  • Tofu
  • Tempeh
  • Miso
  • Soy fiber
  • Soy nut butter
  • Textured soy protein
  • Soy protein powders
  • Whole soybeans
  • Soy flour

How to Make Sweet & Spicy Tofu Burgers

Ingredients:
(Makes 4 burgers)

  • 1 pound extra firm tofu, drained
  • 1 tablespoon oil
  • 2 tablespoons reduced sodium soy sauce
  • 1 tablespoon sriracha hot sauce
  • 1 tablespoon fresh lime juice
  • 1 tablespoon honey
  • 1/4 teaspoon black pepper
  • 4 whole wheat buns

To prepare:

  1. Cut tofu into 4 pieces
  2. Combine oil, soy sauce, sriracha, lime juice, honey, and black pepper.
  3. Marinate tofu in the mixture and leave in fridge for 30 minutes.
  4. Place tofu on nonstick skillet or on grill over medium high heat for 10 minutes. Turn and cook until evenly browned.
  5. Serve on buns with desired toppings.
  6. Enjoy!

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

By: Anna Rickards, CHN Nutrition Program Manager

It’s officially harvest season in New York and our city’s farmers markets provide a great variety of fresh, culturally diverse, and accessible fruits and vegetables!

There are many ways to save money at local farmers markets:

  • For every $2 in EBT/SNAP spent at an NYC farmers market, you can get a $2 Health Buck coupon to spend on fruits and vegetables, up to $10 per day.
  • The Farmers Market Nutrition Program provides free $4 coupons to families receiving WIC benefits and to seniors through the Commodity Supplemental Food Program (CSFP).
  • Stellar Farmers Market program gives live nutrition & cooking demos at many city markets—if you participate you get a $2 Health Buck.
  • CHN Nutritionists have Health Bucks they can share with patients and families experiencing food insecurity. Please do a warm hand off or make a referral.

Find farmers markets closest to your location using this link.

How to Make Fresh Corn Salsa

Ingredients:
(Makes 4 cups)

  • 3 cups fresh corn kernels, sliced from the cob
  • 1 cup diced tomatoes
  • 1 diced bell pepper
  • 1/2 cup diced red onion
  • 1/2 cup chopped  cilantro
  • 1/2 finely chopped jalapeño
  • 2 cloves minced garlic
  • 1-2 limes, juiced
  • Salt & pepper to taste

To prepare:

  1. Cut raw corn kernels off the cob.
  2. Mix with tomatoes, bell pepper, cilantro, jalapeno, garlic, onion, and lime juice.
  3. Add salt and pepper to taste.
  4. Optional: Add cooked black beans for extra protein and fiber.
  5. Serve with chips for a snack/appetizer or add to chicken or fish for an entrée.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].