Thanksgiving Recipes – Apple Sauce November 16, 2009

I’m getting a lot of requests for healthy Thanksgiving recipes. There are so many healthy ingredients related to this holiday that get me excited: pumpkin, sweet potatoes, apples, cranberries, greens, herbs, turkey and spices. I tend to think of Thanksgiving as an exception in that it’s ok to make some recipes you don’t make the rest of the year. But I also like to incorporate as many healthy ingredients as possible.

Thanksgiving is so nostalgic for me and the enjoyment comes from making our family recipes. So if you were to come to my Thanksgiving dinner you would enjoy my family Thanksgiving turkey recipe (I created this recipe in grad school for a food development project. It’s great and happy to share it if you’d like a new recipe.), perhaps my mom’s homemade cranberry sauce, my mother in law’s squash casserole, last year I made homemade herb biscuits with white flour and butter (gasp), and I also make a homemade apple pie. None of these things are particularly low-calorie but I do try to highlight the health promoting qualities. I love using fresh herbs and spices in my dishes for the flavor instead of a lot of butter. Herb biscuits and herbs in my turkey give a lot of flavor. If I make sweet potatoes I don’t load them with candied nuts or marshmallows as a little can go a long way with this already sweet veggie.

Below is a recipe that I don’t necessarily make for Thanksgiving but I always make it in the fall. Applesauce is so easy to make, makes the house smell wonderful, and is a healthy dessert or snack option. Try this healthy recipe to get you into the holiday spirit and still allows you to get into your pants. =)

Fall Applesauce

3 lbs Macintosh apples, cored and halved (Look for apples with a vibrant red color)

2 tbsp lemon juice

1-2 sticks of cinnamon, depending on your taste or 1 tbsp ground cinnamon

1 tbsp brown sugar (optional)

1. Combine apples and lemon in a medium to large sauce pan. Break cinnamon sticks in half and add to the apples.
2. Cover pot and cook over low heat until apples become soft and sauce-like (about 45-60 minutes).
3. Add brown sugar to sweeten, if necessary.
4. Using tongs or a fork remove the apple skins from the applesauce. Press skins through a fine-wire, mesh colander to remove additional sauce. Discard skins.
5. Serve warm for a great dessert or keep in fridge for up to one week.

Makes 2 ½ cups

TV Appearance October 25, 2009

Tomorrow, October 26th, I will be on the CBS Channel 4 (local Jacksonville) morning show during the 8am hour. I will be teaming up with Chef Art to discuss healthy Halloween treats. Tune in and let me know what you think!

How to Cook Winter Squash October 21, 2009

Up until about a year ago, I don’t think I had ever cooked any type of winter squash. They are pretty to look at and use as decorations, but what do you do with them?

So what happened a year ago? Last year I began to receive organic produce delivered to my door by a wonderful company called Palmetto Organics (www.palmettoorganics.com). I do not get to choose the produce I receive as it’s based on what is in season. So when fall rolled around squashes appeared in my delivery bag and I had to figure out what to do with them. I soon realized that the most difficult part of preparing squash is cutting them open. The rest is cake! Pretty much all winter squash can be prepared the same way – roasting in the oven.

This week I had a spaghetti squash to deal with. I had some time this morning so I roasted it up with some cinnamon. I served it to my nutrition class tonight and they loved it! I served it cold, not intentionally, and many said that it was delicious! Who would have thought?! So here is my simple recipe for roasting squash. Add more time or take away time based on the size of the squash. It is done when you pierce it with a fork and it is soft all the way through.

Roasted Spaghetti Squash

1 spaghetti squash, split length-wise

cinnamon (optional)

1/2 cup chicken or vegetable broth (water or white wine can also be used)

1. Preheat oven to 450 degrees.

2. Spray a 9×13 pan with cooking spray.

3. Sprinkle cut sides of squash with cinnamon (or you can use salt and pepper or other spice mix).

4. Place squash, cut side down, in 9×13 pan. Pour in liquid of choice.

5. Roast for 30 minutes or until tender throughout.

6. Let cool for 10 minutes and then rake a fork through the flesh to create the “strings” of squash. (If using another type of squash, simply scoop out flesh and serve as a side or puree for a soup.)

Another option is cut up a squash into chunks and roast the chunks on a baking sheet. This may take less time.

Nutrition Facts: Spaghetti squash is low in calories (about 40 calories for 1/2 cup of strings) and has a balance of many vitamins and minerals. It contains about 2.5 grams of fiber per 1/2 cup and is a good source of Vitamin A and Vitamin C, particularly.

More Ways to Use Flax Seed Meal October 19, 2009

My posts on flax seed are by the far the most popular. Kudos to everyone who is interested in eating more omega-3 rich foods. Flax seed is one easy addition to your diet that will add inflammation-fighting, cholesterol-lowering, and higher-fiber-cancer fighting benefits.

I am always looking for ways to add some flax seed meal to my food. Here are several uses that I go to on a regular basis.

1. Add 2 tbsp to your morning smoothie.

2. When breading meat, add flax meal to the breading.

3. Add flax to your pancake or waffle batter – about 1/4 cup.

4. Stir in 2 tbsp of meal to your oatmeal, after you’ve cooked it.

5. Sprinkle 1-2 tbsp on top of peanut butter in a PB & J sandwich or on an English muffin.

 

So now tell me, how do you use flax meal in your every day eating?

Around the World in 19 Days… September 28, 2009

…That is what my life has felt like this past month. Can anyone relate? I literally have had no extra time to blog! I hate being absent for so long. Forgive me, few and faithful readers. Here’s a little recap of what I have been up to:

I traveled to upstate New York for a family birthday; I started 2 new nutrition and lifestyle programs at the Y; I gave 2 grocery store tours and 2 team talks to athletes at JU;I got sick with the cold crud (not the flu, thankfully); I had one Saturday of absolutely nothing planned and that is also what I did (in attempts to get better); I put on my first Jacksonville Dietetic Association meeting as president-elect; the Seminoles had a great win (BYU); the Seminoles had a great loss (USF); and lastly, I traveled to Athens Georgia for my first Georgia Bulldogs football game. And that’s where the content of this post comes from.

Yesterday, as I was driving home through Atlanta, I noticed 2 billboards right next to each other. I have never seen billboards like these ones before. The first was for The Varsity restaurant and stated that “Vitamin V”, as in The Varsity, was all you needed. The second board was for another fast food restaurant that stated,” Antidepressants without medication” and showed a picture of a yummy dessert. I was a little taken aback by these signs because they were such blatant slaps in the face for healthy eating. Both restaurants wanted you to eat their food to feel better about yourself and life.

I think I was slightly offended by these messages because I work with so many people who know they emotional/stress eat and don’t want to. In fact, we all eat this way at one point or another. The fact is that certain foods make us feel better, especially ones that aren’t the best for our long-term health or weight. I think that to some degree, it’s good that food makes us feel better. It’s a natural response. But we all abuse it too. So what do we do about our personal “vitamin V’s” and food antidepressants? Well, I think we all need an individual plan of attack and have to recognize our patterns. We have to train ourselves to start thinking before we put food in our mouths. Here are 2 strategies for helping you overcome some stress and emotional eating.

1. Think about when you stress and/or emotional eat. Jot down circumstances that set you off , the time of day it regularly occurs and the foods you usually go to. Then identify some food substitutions or physical distractions to help change your response.

2. Pause before you put something in your mouth. I think even if you have a fleeting thought of “Am I really hungry for this?” (or something similar) you are making a positive step. The goal is to think and then eat, not just put food in your mouth.

Again, I apologize for my absence. Life has been crazy, but whose isn’t? No matter what is going on, there is always some time for healthy eating. Have a healthy day!

It’s Official September 2, 2009

I am now a Dolphin!

http://www.judolphins.com/news/default/176/13514/

The Great World of Food and Health August 17, 2009

Warning: Today’s post is a little random and kind of deep. Enjoy, I think.

In the past 12 hours I have had some interesting thoughts float through my head. It all started last night as I read someones blog and noticed they had traveled around the world. The focus of their trip, as far as I could tell, was simply to learn how other cultures live and seek good health. This is a fascinating concept to me – that people approach health very differently in other parts of the world. I can’t help but wonder who has it right. Is it the non-animal-protein eaters? Is the whole-grain obsessed? Is it the eat-local-only people? There are so many approaches to eating and many of them are good.

As a dietitian my practice of nutrition is based on science. This is what the essence of being a RD is. I can’t just make up something  (or use one person’s story) about eating and how it effects the body and then tell everyone to do it. The scientific method is a good process that I do not resist, but it leaves me wanting more information sometimes. Science is a slow process that doesn’t always give clear answers to the original question.

I have always felt that one of my greatest roles as a dietitian is to help the public understand the scientific messages of nutrition and how to apply them to their daily lives. But what about the other nutrition concepts that have no research behind them (yet) but produce fantastic health in other cultures? I really want to learn more about how other people (non-Americans) go about health and nutrition. This is probably going to become a life-long quest. Food is such an important element to life. It brings people together and obviously promotes health. I hope I get the chance over the course of my life to learn from other cultures around their meal table.

In conclusion, I hope my thoughts haven’t left you more confused about how you should eat. On the contrary, be encouraged that there are many good approaches to eating. Remember, eating healthy is simple. You don’t need expensive food and tons of time, necessarily. Healthy eating comes in many levels and I encourage you to continue to make small changes, one at a time, toward healthier eating.  Ask yourself this today,” What does it mean to me to ‘eat healthy’ ? What am I working towards?” We all have a different answer to that question which is great. Just don’t forget the basics: produce, whole grains and fiber, reduce saturated fat, and be mindful of calories. 

And in the meantime, I think it’s ok to be influenced by others philosophy of eating. Please post some of your impressions of eating that you’ve learned from other cultures or even other people in your immediate life. I am so curious.

Have a healthy day!

Thomas Jefferson is a Wise Man August 11, 2009

Today I just have a simple thought brought to us by Thomas Jefferson. I bought a magnet of this statement when I visited Monticello this last spring. It is brilliant and simple and something  I wished I thought about at every meal and snack. Have a healthy day!

“We seldom repent of having eaten too little.”

Oils and their Mumbo Jumbo August 4, 2009

I often get asked what the term  ”extra virgin” means in the olive oil world and if it’s worth the price. There are a lot of confusing phrases attached to oils and it’s important to know what they mean.

Most oils are extracted using a refining process with high temperatures. The high temps often damage the oils, making them less nutritious.  This process is also not as labor intensive, thus the price of the product is lower.

The terms “cold pressed” and “expeller-pressed” means that the source was literally pressed and squished to get the oil out and high temps were not involved.  This helps preserve the naturally-found antioxidants and nutrients.

“Extra-Virgin” describes oil that is unrefined and comes from the first pressing of olives.  “Virgin” also describes oil from the first pressing but is slightly lower in nutrients and higher in acidity.  

All oils are 100% fat which means that they contain 9 kcals per gram (as compared to carbs and protein that are 4 kcals per gram). Therefore, regardless of how healthy a fat may be (olive oil being at the top of the list), it should always be portioned sized! 1 tbsp of oil is 100-120 calories so use it with caution. When the cooks on The Food Network say “use about 2 tbsp of oil in the bottom of the pan” and then fill up the bottom completely with oil (likely 1/4 cup oil) , they are adding anywhere from 300-600 calories to the overall dish.

See the link of resource #1 for a lengthy description of the many wonderful benefits of extra virgin olive oil.

Resources

1. World’s Healthiest Foods: Olive Oil, Extra Vrigin. Available at:  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=132

2.  A Green, K Ansel. How to Buy the Best Oils. Cooking Light. August 2009. pgs 36-40. **Great article

You Can Grill Peaches too! July 31, 2009

I think my enjoyment for grilling has intensified. I’m not going to call it an obsession, but I would be fine grilling every day.

So I promised I would try grill peaches and here is the scoop. They were wonderful! (Were you expecting anything else?) Thanks to Martha Stewart this time, I found a great recipe that smelled terrific while it was cooking. I served these hot (too hot) with a little light whipped cream. Best wishes!

Grilled Peaches

Peaches, sliced in half and cored

Juice of one lemon

1 tbsp canola oil

2 tbsp brown sugar

1/2 tsp ground cinnamon

1/4 tsp salt

1 tbsp vanilla

2 tbsp water

1. Toss peaches in a bowl with lemon juice and canola oil to coat.

2. Place peaches on a parchment lined, large piece of aluminum foil (heavy duty works best), leaving space on all the edges.

3. Combine brown sugar, cinnamon, salt, vanilla and water. Brush mixture onto all sides of the peaches.

4. Wrap up the foil to make a packet. Grill over medium high heat for 15 minutes. Allow peaches to sit for 10 minutes before serving.

I made my peach packet up about 3 hours before I actually grilled them. This allowed the peaches to really soak in the marinade. You may want to try this too.