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February 2, 2012

Get Your Super Bowl Game On!

Super Bowl Sunday…football’s biggest day of the year. All over the world people will get together for football, outrageous ads and of course, fabulous food.  I want my food to be bold and aggressive…full of flavor. How about you?

What do you have planned? Whether it’s a small party or a blockbuster, everyone looks forward to the food. But do you have to walk away feeling like a football? Absolutely not!

Bold, great tasting healthy food is not an oxymoron. I checked in with some of my colleagues for their Super Bowl recipes and tips. No need to punt when you can put out a spread the defensive line would be glad to plate up and at a cost that won’t be a budget buster.

 

Here’s our game day menu:

Classic Hummus

Tortilla Mexican Soup

Buffalo Chicken Bites

Dorine’s Super-fast Chili

Super Easy Super Cheesy Super Bowl Toast

Festive Fruit Bowl
Fruity Chocolate Clusters

 

Let’s get started. While you’re putting the finishing touches on your fabulous food spread, try dietitian Sharon Palmer’s recipe for Classic Hummus and serve it with whole wheat pita triangles, a big platter of veggies and a lighter version of chips. The hummus takes the hunger edge off. Remember you can make some of these items a day ahead.

Dr. Barb, known as the Nutrition Budgeteer, has a recipe for Tortilla Mexican Soup. It’s perfect to serve in a big coffee mug. If you’re in a hurry and don’t mind the additional expense, save time by purchasing a rotisserie chicken. Put this soup out along with the hummus and you have two filling appetizers your guests can start to enjoy.

Save about one pound of your rotisserie chicken to make these Buffalo Chicken Bites. Your guests can snack all thru the game on these easy-to-eat bites.


Buffalo Chicken Bites

Source: These recipes were developed by the Unilever Chefs. 

36 skewers

Prep Time: 20 minutes     Cook Time: 8 minutes

2 Tbsp. Promise® Buttery Spread

1 lb. boneless, skinless chicken breast halves, lightly pounded 1/4-inch thick  (about 2 breasts)

2 Tbsp. cayenne pepper sauce

12 ribs celery, sliced into 2-inch pieces (36 pieces)

36 cherry tomatoes

1/2 cup Wish-Bone® Fat Free! Chunky Blue Cheese Dressing

In 12-inch nonstick skillet, melt 1/2 tablespoon Promise® Buttery Spread over medium heat and cook chicken, turning once, 8 minutes or until chicken is thoroughly cooked; cut into 3/4-inch pieces and keep warm.

In medium microwave-safe bowl, microwave remaining Spread with cayenne pepper sauce at HIGH 15 seconds or until melted; stir until blended. Add chicken; toss to coat.

On 36 wooden skewers, alternately thread celery, tomatoes and chicken. On serving platter, arrange skewers and serve with Dressing.
See nutrition information for sodium content.

Nutrition Information per serving:

Calories 90, Calories From Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 20mg, Sodium 240mg, Total Carbohydrate 7g, Sugars 2g, Dietary Fiber 2g, Protein 10g, Vitamin A 10%, Vitamin C 20%, Calcium 4%, Iron 4%

My go-to dish for Super Bowl Sunday is always a big pot of chili that stays on the stove at a lower simmer. My friend Dorine first made this chili. It was a hit and I begged for the recipe and found out that it’s super simple. I usually triple the recipe.

 

Dorine’s Chili

2 cans of reduced sodium tomato soup

2 cans of reduced sodium black beans

2 TBSP chili power

Optional: 1 pound ground turkey breast or beef or venison, chopped onions and bell peppers

First, sauté some chopped onions and green peppers in a Dutch oven or large pot (I use my pasta pot because I double or triple the recipe). Add a pound of ground turkey breast and brown (leave out if you’re vegetarian). Then add the soup, beans and chili powder. Stir and cook 10-15 minutes. Serve with grated cheese, green onions, reduced fat sour cream on top.


Need a good gluten-free recipe? Dietitian EA Stewart shared a gluten-free recipe for Super Easy Super Cheesy Super Bowl Toast. With five simple ingredients including cheese, onions, olives, tomato paste and good bread, the result looks like a cheesy square of pizza…sure to be a big hit.

 

Be sure to offer a big bowl of cut up fruit or a fruit platter for snacking.

 

What are we missing? Of course…chocolate! Prepped in the microwave, have this recipe available for your friends will ask for it.

 

 

 

Fruity Chocolate Clusters

Makes: 40 clusters

Prep: 15 minutes

Microwave: 1 minute

Chill: 15 minutes

1 1/2 cups dried cranberries

1 1/2 cups toasted slivered almonds

2 cups broken-up pretzel stick pieces

8 ounces bittersweet chocolate, chopped

 

1. Line a baking sheet with waxed paper; set aside.

2. In a medium-size bowl, stir together cranberries, almonds and pretzel pieces.

3.Place chocolate in a medium-size microwave safe bowl and microwave for 1 minute, stirring halfway through; microwave another 15 seconds if necessary and stir until smooth.

4. Stir cranberry mixture into chocolate until completely coated. Place1 heaping tablespoonful of chocolate mixture onto prepared baking sheet, shaping into a mound. Repeat with remaining mixture. Chill for 15 minutes before serving.

Per cluster 74 calories; 4 g fat (1 g sat.); 1 g protein; 9 g carbohydrate; 1 g fiber; 40 mg sodium; 0 mg cholesterol

By Family Circle© 2007 Meredith Corporation. First published in Family Circle Magazine.

 

When your selecting your beverages, registered dietitian and endurance athlete Julie Upton on her website appforhealth.com says to ‘bench the high-cal beer and beverages’. Since beer is the fourth food group of Super Bowl Sunday, Julie suggests to choose super light options if you want to enjoy a few. You can find ultra-light beers as low as 55 calories and many light beers are around 100 calories a bottle.  Save those calories for the chocolate!

For more helpful tips, I’m linking in my blog to this week’s blog by Dr. Joy Dubost, Director of Nutrition for the National Restaurant Association. I know your party is going to be great and I want to hear about it…ok?

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


November 18, 2011

Superfoods to Reduce Your Diabetes Risk


Does diabetes run in your family? Has your blood glucose (aka blood sugar) been a little elevated? According to the National Diabetes Information Clearinghouse (NDIC), approximately 35% of adults 20 and older, and 50% of adults 65 and older have pre-diabetes.

Have you heard the term pre-diabetes? It’s used to describe above-normal blood sugar levels that are not quite elevated enough to be diagnosed as diabetes. Here’s the kicker: unless lifestyle changes are made such as weight loss, tweaks to the diet and more exercise, pre-diabetes typically progresses to diabetes.

But I like to focus on the good news. If you are pre-diabetic or diabetes runs in your family, you can take control now and help prevent diabetes. If you have diabetes, smart habits can reduce your blood sugar level enough that you may need less medication or none at all.

Joining me on the podcast this week to bust some diabetes myths and talk superfoods is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

One of the most common diabetes myths is that eating too much sugar causes diabetes. You my eat very little sugar or few sweets and still develop diabetes. Weigh gain plays a big role in diabetes and it doesn’t matter what foods you eat or drink to put on the pounds.

Diabetes Superfoods to Add to Your Diet:

Leafy greens

Nuts

Herbs and spices: particularly cinnamon, oregano and turmeric

High Fiber Foods: Susan: such as whole wheat bread, brown rice, beans, lentils, oatmeal

New research is looking at both regular consumption of caffeinated coffee and a normal blood level of vitamin D as potentially protective against diabetes.

Be sure and try this month’s Family Circle recipe: turkey scaloppine with tarragon-mushroom sauce  at the WDBO.com/healthcenter.

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

Listen to this week’s podcast


October 12, 2011

Quick Breakfasts When You Hit the Snooze Button

The other morning I wanted to stay in bed so I kept hitting the snooze button. Then I had to really hurry and make myself a quick breakfast. Without it, my energy level is that of a slug and my brain remains in neutral. Sound familiar?

But I get bored with the same cold cereal and fruit plus I want more protein to start my day.

Joining me on the podcast this week to talk about beating breakfast boredom when you’re in a hurry is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

Regina has recently tasted new products from a company called Good Food Made Simple. They have frozen egg patties (think Egg McMuffin) that can be kept at work and quickly cooked in the microwave and served with a 100-calorie whole grain sandwich thin. Other products include microwavable oatmeal.

Or spread almond butter on your favorite whole grain bread, top with sliced apples and a swirl of honey. This is one of my favorite quick fixes in the fall when apples are in season.

Regina likes to perk up whole-grain cereal with almond milk or coconut milk. Although I like the flavor of both for a change, I prefer fat free milk for the eight grams of protein per cup as compared to the one gram found in either almond or coconut milk. Soymilk also has a similar protein content to milk.

What are some of your favorite healthy breakfast ideas?

Want to make pizza this weekend?  We do most every weekend. It’s a fun way to get family and friends together. Try this Deep-dish veggie  & pepperoni pizza for a different twist.

The holidays are quickly approaching. If you neeed a gift for someone who loves to cook, check out Family Circle’s new cookbook.

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

Listen to this week’s podcast


September 8, 2011

Times are a Changin’ for School Lunches

When I was in school, we referred to the unknown meat items on our lunch tray as mystery meat. Did you? What other names do you recall? Remember when ketchup was considered a vegetable? School lunches have been blasted routinely over the years…sometimes fairly and sometimes not.

No wonder many of you Moms and Dads doubt if your child can get a decent, nutritious lunch at school. But times, they are changing and for the better when it comes to our school cafeterias.

Joining me this week on my podcast is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. Many of you may not know that Regina is a former school lunch manager. She recently attended the Healthy Flavors, Healthy Kids Leadership Summit at the Culinary Institute of America in San Antonia and feels that we all need to be part of the solution when it comes to school lunches. Regina shared various specific ways that you can easily get involved:

1. Educate yourself about your school’s food-service program by checking the district’s or school’s website. For details about the federal National School Lunch Program, click on the Program Fact Sheet.

2. Visit healthykids.ciachef.edu/ for resources, interactive tools and doable advice for assisting your school in implementing positive changes in the lunchroom.

3. Emphasize activity along with food choices. Fuel Up to Play 60, fueluptoplay60.com, an in-school program sponsored by the National Dairy Council, encourages a one-two punch of good nutrition and at least 60 minutes of daily physical activity. Thanks to student ambassadors helping spread the word, this program reaches two-thirds of the schools in the U.S.

Each month Family  Circle shares a recipe from their kitchen. Be sure and try this month’s recipe: Rainbow Chard and White Bean Casserole

*** Don’t forget: register to win a BBQ Roll-Up Tool Set ***

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

Listen to this week’s podcast


August 10, 2011

Got Lunch? It’s Back to School Time

It’s back to school time, which means daily lunch duty. My girlfriend Petra is taking her two young girls to choose lunch boxes and buying small sizes in bulk of items such as energy bars, raisins, yogurt, cheese sticks…foods she includes in their lunch almost daily. This saves her time, money and lowers her stress level.

This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine brainstorms with me on ideas for lunch duty. And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.

Regina’s first piece of advice: getting the kids involved significantly ups the odds that they’ll eat what you send. Brainstorm some options together before school starts.

I agree…starting with input on the lunchbox, whether you shop online or in a store, let your children have a say. But remember Mom and Dad select a lunch box with room for food plus a drink container and cold packs.

Some lunch boxes have a built in option for the cold pack. You can find cool lunch boxes everywhere from big box stores to your grocery, Office Depot, Sports Authority, Target and endless places online.

Regina suggests PlanetBox for an eco-friendly way to pack a variety of healthy bites and says that older kids will like the Go Green Bento Lunchbox or Easy Lunchboxes.

For quick prep, sandwiches are a given. Choose a whole-grain bread, which helps keep blood sugar remain stable throughout the afternoon. Try whole-wheat wraps or bagels to mix things up. Multigrain or whole-corn tortillas are also fun options (we like LaTortilla Factory) as are the popular whole-wheat sandwich rounds/thins. Have you seen the Pepperidge Farm whole-wheat sandwich bread shaped like goldfish? Kids love these. Watch for a sale, buy a couple of packs and freeze them. They will keep in the freezer up to about 3 months.

Also on Regina’s list is Aladdin’s Collapsible Salad Set which comes with individual containers, so it’s like a salad bar to go. Build a health salad with a base of greens and add toppings like nuts, tofu, beans and cheese. Leftovers plus salads prepped ahead on the weekend come in handy…especially pasta, tuna, chicken or egg salads, all of which are good salad toppers. I like to include fresh or dried fruit too.

Be sure to include a lean protein source, which will help keep your child feeling full and focused. Look for processed deli meats that are lower in sodium and have no nitrites added from companies like Applegate, Wellshire Farms, Dietz & Watson, and Boar’s Heads.

I keep baskets in my pantry filled with healthy selections including whole-grain cereal bars or nut bars, dried fruit such as cherries or blueberries, nuts, whole-grain crackers, peanut or almond butter, and pop-top cans or pouches of tuna. Every week I refill the fridge with cups of Greek yogurt, string-cheese, cut up fresh fruit and small pieces of whole fruit such as plums, pears, and apples….I buy what’s in season…says me time during the week and money on my grocery bill.

For a new spin on whole grains, try this month’s recipe for Wheat Berry Salad. 

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

Listen to this week’s podcast


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


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’.


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


April 13, 2011

A Muffin Top May Cause Brittle Bones

Hi Everyone! When you hear the word osteoporosis, do you think about yourself or your family? Protecting your bones is likely not at the top of your to-do list. Maybe you down a calcium supplement when you think about it…but that’s about it.

What if I told you there are simple smart choices you can make to keep your bones and your kids’ bones healthy? The goal is to prevent thinning of your bones and fractures down the road.

Joining me on this week’s podcast to talk about four easy ways to protect your bones is Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

You may be shocked to hear that extra weight around your middle can lead to bone loss. The first prime way to protect bones is to lose weight around the middle. A recent study from Massachusetts General Hospital in Boston and Harvard Medical School found that women who had high amounts of visceral (belly) fat had less bone mineral density than women who did not.

Call it a muffin top or menopot but this belly fat appears to produce an inflammatory response in the body, which can accelerate bone loss.


Just as important is to eat more calcium-rich foods at every age…a must-do for preventing bone loss and osteoporosis. Did you know that the best way for your body to absorb calcium is from food sources versus supplements? Milk, yogurt, cheese, spinach, almonds, fortified soy milk and cereals are all sources of calcium.

If you find it hard to get enough calcium through food, supplement with calcium citrate. Take it after meals since food helps with absorption of calcium from the supplement.


Each month Family Circle shares a tasty recipe with us. If you’re in the mood for Mexican, you’ll want to try the Turkey-Vegetable Fajitas with a simple Avocado & Tomato Salsa on the side. With a fresh marinade of lime and orange juices plus ancho chili powder, cumin, and a host of veggies, it’s time to get your family in the kitchen to cook together.

Want more? Listen to this week’s podcast below. Don’t forget you can now find our podcast with Family Circle at familycircle.com, keyword ‘podcast’.

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


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