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July 13, 2011

Instant Gratification with Time-Crunched Meals

July 13, 2011

So you’re trying to eat more fresh foods that are less processed. You’re preparing some meals ahead or making meals that do double duty. But on some days even make-ahead meals never happen. What to do?

This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine joins me as we share some of our favorite quick-fix items that don’t sacrifice on taste or nutrition. We’re not spokespersons for these products, we just like them.

And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.

1. Rustic Crust’s Great Grain Pizza Crust ($3) and Old World Pizza Sauce (3 packs/$4), you can get dinner on the table in less than half an hour (often faster than pizza delivery!).

Regina suggests topping the pizza with your favorite low-fat cheese blend and then piling on plenty of veggies.  Make an extra pizza for leftovers…it’s good hot or cold.

2. Brush some ColavitaBalsamic Glaze ($7.50) on chicken breasts or pork chops during the last minute of cooking for a sweet, caramelized coating. Or step up steamed vegetables with a light drizzle of Lucini’s Robust Garlic-Infused Extra-Virgin Olive Oil ($16).

Also toss the garlic infused oil with potatoes. I use a lemon-infused on my salads regularly along with balsamic vinegar.

3. Enjoy one of the newest better-for-you frozen microwave dinners. Regina says that time and again their staff turns to Kashi’s Frozen Entrees ($4). Their current top three are Lemongrass Coconut Chicken, Mayan Harvest Bake and Chicken Florentine. Each meal boasts Kashi’s famous 7 whole-grain pilaf plus fresh vegetables, for a great-tasting, high-fiber, low-fat meal.

Watch for sales and put a few extra in your freezer.  When you’re schedule changes at the last minute, which often happens, you’re prepared.

4. Having an ice cream craving? Try Arctic Zero a frozen treat made from whey protein that’s like eating a frozen protein shake with only 150 calorie per pint…yes, I said pint. ($4.49-4.99)

This is the perfect option if you have family members or friends who are diabetic, follow a gluten-free diet or you just want a frozen ice cream-like treat that’s creamy but without all the fat and calories. My current favorites are Maple Vanilla and Cookie & Cream.

5. Looking for meatless options? Dr. Praeger’s burgers contain no fillers or egg products—just fresh vegetables. Regina loves the California, Bombay, Tex Mex and Italian Veggie Burgers (4/$5), stacked high with lettuce and tomatoes on a whole-wheat Arnold reduced-sodium Sandwich Thin.

Add a Dr. Praeger Sweet Potato or Spinach Pancake (6/$4) and you’ve hit your veggie requirement for the day.

Be sure and try the recipe for Burrito Casserole. You can make the assemble up to 2 days in advance and refrigerate. Leave out on counter for 15 minutes before putting in oven.

It takes on 15 minutes to put this casserole together. Depending on the size of your family, you may have leftovers for lunch the next day.

Want more details? Listen to this week’s podcast below.

Listen to this week’s podcast


July 6, 2011

Blueberries and Brain Benefits

July 6, 2011

 

Last weekend fresh blueberries were a deal at my grocery so I bought 3 containers. On Sunday I made Blueberry-Maple Muffins. This is a recipe from EatingWell magazine that I’ve had for probably five years and my family devours them.

Blueberry-Maple Muffins

See the recipe

Courtesy: EatingWell:  Summer 2004, The Essential EatingWell Cookbook (2004)

Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber and substitute healthful monounsaturated fat (canola oil) for saturated fat (butter).

12 muffins | Active Time: 30 minutes | Total Time: 1 hour

Ingredients

  • 1/5 cup whole flaxseeds
  • 1 cup whole-wheat flour
  • 3/4 cup plus 2 tablespoons all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 1/2 cup pure maple syrup
  • 1 cup nonfat buttermilk, (see Tip)
  • 1/4 cup canola oil
  • 2 teaspoons freshly grated orange zest
  • 1 tablespoon orange juice
  • 1 teaspoon vanilla extract
  • 1 1/2 cups fresh blueberries
  • 1 tablespoon sugar

Preparation

  1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
  2. Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
  3. Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.
  4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.

 

Nutrition Per muffin : 208 Calories; 8 g Fat; 1 g Sat; 4 g Mono; 36 mg Cholesterol; 31 g Carbohydrates; 6 g Protein; 3 g Fiber; 184 mg Sodium; 149 mg Potassium

From start to finish you can bake up a dozen muffins in an hour and I typically double the recipe so there are leftovers to freeze. The hint of orange citrus combined with the blueberries gives off a comforting aroma as the muffins bake. Nothing like the scent of homemade bread or muffins….can you smell them?

You can use frozen blueberries when fresh ones are not in season. Plus I’ve used both lime and lemon zest and juice. At about 200 calories per muffin, it sure beats the 300-400 calorie content of many muffins.

Blueberry’s benefits:

84 calories per cup

4 grams of fiber

Good source of vitamins C and K plus the mineral manganese

Rich in antioxidants

So, add those blueberries to your cereal, smoothies, muffins, yogurt and salads!
Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


June 16, 2011

Five Tips to Eat Brilliantly

June 15, 2011

One of my favorite things about summer is that the farmers’ markets and grocery stores are overflowing with beautiful, brilliantly colored produce. From the deep reds and burgundy of red peppers and cherries to the bright orange of cantaloupe, these brilliant colors suggest a powerhouse of nutrition hidden within just waiting to help protect and nourish your body.

The synergistic effect of eating various brilliantly colored fruits and veggies is too powerful to ignore. Think of synergy as the effect of a team working together.

So you have a quick and tasty summer recipe using your favorite fruit or veggie? Tell us about it at my blog or facebook

To create some synergy on the podcast this week is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine. We chat up the latest research/health benefits of many fruit and veggie favorites such as:

Cherries: Studies by Dr. Reiter from the University of Texas Health Science Center suggest that consuming a small handful of cherries (dried or fresh is fine) one hour before you sleep on a long flight can help increase melatonin levels and may help with both jet lag and to reset sleep cycles.

Pineapple: One cup provides128% of the recommended daily amount of manganese, an essential nutrient that helps to destroy free radicals in the body…one more way that various fruits help protect the body.

Blueberries: Often referred to as the ultimate brain food, these berries may help protect against dementia and Alzheimer’s.

Limes: contain potential cancer-fighting properties called limonoids that remain in the bloodstream up to 24 hours after consumption of limes and other citrus.

Need a 15-minute recipe for an easy summer dinner? Check out the Family Circle recipe for Mango Chicken Salad. The recipe calls for rotisserie chicken and can be put together in no time.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.


June 1, 2011

Don’t be Afraid of the Dark Meat…Chicken

Ok, every time you cook chicken, it’s a skinless chicken breast…right…because you think it’s better for you. As food writer Josh Ozersky said in his Time magazine article “Chicken: Get Over White Meat. Join the Dark Side!” the time has come to get with the dark-meat program.

I was recently in Charleston SC, for the National Chicken Council/US Poultry Food Media Seminar. Known for its southern cuisine, I had the opportunity to enjoy (or maybe I should say devour) some incredible Charleston lowcountry chicken dishes made with thighs and drumsticks from restaurants such as the Fat Hen and Peninsula Grill.

Tender, tasty and healthy, dark meat chicken does not bust your budget. Last week I checked with Leah McGrath, Corporate Dietitian for Ingles Market who told me chicken thighs and drums with skin were a bargain at $1.49 per pound compared to chicken breasts which were $2.28 per pound.

At over $.75 a pound difference it’s time to rethink the automatic habit of buying breasts. Even though the price is right, what about the nutrition facts?

Nutritionally the dark meat is packed with 24% more iron and 3 times the amount of zinc as compared to white meat chicken.

If you always buy the chicken breast because you think it’s healthier, don’t miss this. A typical three-ounce boneless, skinless portion of chicken breast has 120 calories and 1.5 grams of fat, and only ½ gram of saturated fat. In comparison a three-ounce skinless drumstick has 130 calories, 4 grams of fat and only 1 gram of saturated fat.

Did you catch that? There’s only ½ gram of difference in the saturated fat and 10 calories? Time that myth was busted.

By the way, it makes no difference if you remove the chicken skin before or after cooking so if you like the moistness from cooking with the skin on, go for it. Convinced you yet to rethink your position on dark meat chicken?

If you’re looking for recipes that use thighs and drumsticks, check our WDBO.com Nutrition & Health Center at WDBO.com/healthcenter. Look for Chicken Curry and Brown Basmati Rice, Two-Way Nachos and a slow cooker recipe for Chicken and Bean Stew. Also check out eatchicken.com for recipes.

Do you have a great dark meat chicken recipe to share? Tell us about it on my blog or post your comment on Facebook.

Photos: courtesy of the National Chicken Council/ US Poultry & Egg Association.


Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


May 18, 2011

Steakhouse and Low-Fat Cooking…an Oxymoron?

I laughed out loud when my friend Regina said that she does the happy dance when her man offers to get in the kitchen and cook. So do many of you I suspect. Problem is…many times the dinner is hefty in calories and not so healthy.

This week on the podcast Regina Ragone, registered dietitian and Food Director at Family Circle magazine, shares her tips to get your man cooking healthy.

Oh, you can now find our podcasts at familycircle.com, keyword ‘podcast’. Regina says that according to mantestedrecipes.com, the most researched recipes by men consist of chicken wings, chili, burgers and steak! Hey, the only item missing is hotdogs!

Men tend to cook beef and like things to be easy and tasty resulting in the use of fatty cuts of meat. But most of the time a little education goes a long way.

What seems like an oxymoron… steakhouse and low-fat cooking, Regina went to steakhouse chef Michael Lomonaco of Porter House New York for some of his best low-fat cooking techniques.

A. Grilling tips: try fish and a fish basket…quick and easy.

B. Amp up your olive oil and infuse with smoked paprika. Lightly spray on your fish. Regina tells you how to infuse the oil in the podcast.

C. Whether on the grill or in the oven, cook fish on a cedar plank.

Tip: buy cedar shingles at a hardware store or lumbar yard, untreated…way cheaper this way.

Check out this month’s Family Circle recipe: the heat and sweet of  Michael Lomonaco’s Chili Rub. Give it a try on pork tenderloin!

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


March 9, 2011

Fast-Food That Won’t Fill You Out

Do you have days when your life is spinning like you’re on a tilt-a-whirl ride? You have way too much to do and not near enough time to do it in. You’re starving, need to feed your family and fast-food is looking better and better. But how do you make smart choices?

Joining me this week on the podcast to talk about smart fast-food selections from their April 1sgt issue is tilt-a-whirl rider Margit Ragland, Health Director at Family Circle magazine. You can now find our monthly podcast with Family Circle on their website at familycircle.com keyword ‘podcast’.

1. If you want to watch your portion size, check out the children’s menu—you’ll get the smallest size possible, plus healthier sides like apple slices.

2. Hold the mayo to eliminate more than 100 calories or order it on the side. Otherwise, it’s usually slathered on your sandwich.

3. Give the boot to those packages of crispy noodles and croutons that come with salads. They add calories and fat and that’s about it.

4. Use half the packet of salad dressing. Just because you receive that portion size doesn’t mean you must use it all.

5. Make sure you order chicken grilled—not “crispy” which means fried—on sandwiches and salads.

6. Opt for leaner breakfast meats like ham or Canadian bacon instead of sausage and bacon.

7. Request your burger prepared without added salt. At McDonald’s you can order one minus the “grill seasoning,” a mix of salt and pepper.

We now have calorie labeling in fast-food restaurants. But is it working? What do you think? According to a small study recently published in the International Journal of Obesity, calorie labeling is not working so well. Researchers surveyed low-income communities in New York City and Newark, NJ, both before and after mandatory labeling begin in New York City.

In this population they found no statistically significant difference in calories purchased before or after labeling was introduced.  Many of the adolescents reported that they noticed the calorie labels but few considered the information when they ordered their food.

Other studies have found some reduction in the total calories of the items ordered. I do think there is a percentage of the population who wants this data and finds it helpful. But whether you have access to the calories or not, knowing how to make wise choices is key.

Check out this month’s recipe for Scallop-Quinoa Paella

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


February 16, 2011

Seven All-Star Foods to Try in 2011

Have you heard blueberries or pomegranate referred to as a superfruit? I’ve seen claims on packages saying the item, typically a fruit, contains the highest level of antioxidants as compared to all other fruits. Is this a big deal?

Here’s what you need to know. One measure of the level of antioxidants is the ORAC score, which stands for Oxygen Radical Absorbance Capacity. If you look at the ORAC scores, you would notice that many fruits, vegetables and spices are very close in their antioxidant content and thus score. That’s why it’s very hard to make a claim that one fruit is superior to another when the ORAC scores are so close.

The term ‘variety’ is smart when it comes to the food you eat. Because fruits, vegetables and spices have a variety of phytonutrients or plant antioxidants, when you mix it up or consume a variety of foods, you’re getting the benefit of a broad spectrum of nutrients.

Don’t miss this. A major reason that food surpasses individual supplements is that the antioxidants in food work together synergistically for the body’s good such as the players on a basketball team.

Seven All-Star Foods to add to your diet instead of take away.

1. Pistachios: only nut with significant amounts of the phytonutrients lutein/zeaxanthin which are good for your eyes; 30 pistachios = 100 calories; also a source of B6, copper, and potassium.

I make a quick salad with greens, fresh sections of oranges and grapefruits and top with pistachios, a little lemon olive oil and balsamic vinegar.

2. Pumpkin: yes, I’m talking about canned pumpkin. Keep in the pantry as a staple.  A source of beta-carotene and fiber, use pumpkin to make breakfast muffins and breads. I use pumpkin in smoothies with low fat vanilla frozen yogurt and cinnamon.

3. Kiwifruit: loaded with vitamin C and potassium; yes the little black seeds are totally edible.

4. Avocado: source of vitamin E, fiber and healthier monounsaturated fat. Use in place of salad dressing or mayo on a sandwich…very creamy.

5-6. Spices, Cinnamon and oregano: surprisingly high in antioxidants. Add cinnamon, which contains the mineral manganese to oatmeal and bread/muffin batters. Sprinkle on coffee or hot chocolate. Try oregano on pizza and in lasagna and manicotti.

7. Canned tomatoes: source of the phytonutrients lycopene, vitamin C and potassium; cooked tomatoes release their lycopene for enhanced absorption in the body.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


January 12, 2011

Game On: Smart Weight Loss Moves that Work

Before we talk about smart weight loss moves, last week we chatted on food and culinary trends for this year and small pies were one of the highlighted items. Laura emailed to tell me about the website ourbestbites.com and their recipe for a single serving pie in a short and squatty half-pint jar. You’ve got to check this out. Laura makes these small blackberry pies and keeps them in the freezer ready to bake at any moment.

Ok, are you feeling frustrated with your weight? Tried a lot of diets only to lose and regain the same pounds, maybe in different locations on your body?

Joining me on this week’s podcast to discuss rewriting the rules is my regular guest Margit Ragland, Health Director at Family Circle magazine. The February issue of Family Circle magazine has an informative article, 6 Biggest Diet Myths, that addresses rewriting the old weight loss rules.

Consider these old rules.

Old rule: focus on total calories only regardless of where they come from…such as the 100-calorie packs of refined cookies and snacks…low in calories but that’s it nutritionally speaking.

New rule: where the calories come from does matter and the body handles the calories differently. For example, it’s better to have your carbs come from high fiber, real food rather than processed carbs.

Old rule: stay off the scale and don’t focus on numbers…but instead, zero in on how you feel and how your clothes fit.

Break the old rule: According to data from the National Weight Control Registry (NWCR), weighing regularly is actually linked to better weight loss results. Researchers say that weighing regularly helps you stay on track and catch a slipup before it turns into a major weight gain.

New Rule: Weigh first thing every morning. Let the scale be your guide as to how you are doing from a weight standpoint NOT how you feel about yourself.

Need an easy recipe for your Super Bowl Party?

Try these Two-Way Nachos

I like the fact that you can use baked chips, reduced or no sodium beans, and a reduced-fat blend of cheese without affecting the flavor. Combined together, you never miss all the sodium or fat but your backside will.

Listen to this week’s podcast below.

Listen to this week’s podcast




December 1, 2010

Party On…Without the Extra Pounds

Rev up your forks and spoons…the holiday eat feast is about to begin. I love the holiday season but what I don’t like is any additional fat on my backside or my belly after they are over. How about you?

I grew up in the south and have wonderful memories of baking in the kitchen with my Mom. My mixer and oven work overtime during November and December as my friend Petra and I choose favorite recipes and bake together (ok and eat too).

Time is tight during the party season so let’s eat smart. Recently I was in Boston for the American Dietetic Association annual meeting. For breakfast I sampled Granola Bars made with California raisins, walnuts, oats, and mini chocolate chips.

Raisins are an easy way to add more fruit and fiber to your diet. Make these bars ahead for the grab and go busy weeks coming up. I doubled the recipe (added a few extra chocolate chips) and froze half of the bars for later in the month. The recipe is quick and easy.

Register to win a California raisin gift pack complete with:

Tote bag

Raisin plush character

Meal Makeover Mom cookbook

Snack pack of raisins

Water bottle

Hat

With some tweaks to your favorite recipes and simple swaps, you can enjoy the party season and not put on pounds.

  • Snack before you party: Eat a small snack with protein and fiber such as a piece of fruit and a handful of nuts before you head to the party. This smart move takes the edge off your hunger and keeps you from bellying up to the buffet and staying there.
  • Forget skipping meals on party days. Skipping meals all day to allow room for the big one sets you up to overeat. You’re hungry, tired and the body needs fuel. All you can think about is food and a lot of it.
  • Drink two glasses of water before the party. Studies show you’ll eat less. This is a good basic day-to-day strategy that works plus you stay hydrated.
  • For your holiday baking, use light cream cheese, light sour cream and skim evaporated milk as staples. I use skim evaporated milk in place of cream in my mashed potatoes and add roasted garlic.
  • Need a dish to take to a dinner? Try Family Circle’s Red Rice & Lentils. Ready in less than 30 minutes, the hazelnuts add holiday flair and flavor.

Want more information?  Listen to this week’s podcast below.

Listen to this week’s podcast


August 4, 2010

Award-Winning Chef Cliff Pleau Shares Secrets for Summer Meals

Don’t forget! Register to win one of five $52 gift cards from Seasons 52.

Do you need a few sizzling summer meal ideas? Then I have a treat for you today.
Joining me on my podcast this week is award-winning Chef Cliff Pleau. A graduate of the Culinary Institute, he was selected by Euro Disney to open the Disneyland Hotel in Paris and also played an integral role in the food and beverage development of other Disney concepts including Animal Kingdom, Boardwalk, and the Disney Cruiseline.

Now at the helm of the Seasons 52 culinary program, Chef Cliff believes in taking pure ingredients and preparing them in straightforward ways that are intense in flavor.

He shares the perfect summer recipe for roasted corn with a zesty red pepper sauce.

Want to grill your corn instead? Watch his short how-to video and you’ll be a grill master in no time. For additional cooking videos check out the Seasons 52 Facebook page.

Terrific Tip: One of my favorite tips from Chef Cliff is to keep two basic inexpensive spray bottles full of extra virgin olive oil and canola oil.

Spritz your pans and food with the oil instead of pouring from a bottle. At only one calorie per spritz, I control the amount of fat I use but keep the flavor that spritzing food at the very end imparts.

Try it yourself. You add flavor while you save money on oil and prevent extra calories from depositing in places you don’t want them to be.

Listen to this week’s podcast


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