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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


January 26, 2012

Cold and Flu Fighters

I just returned from a trip to California and can you hear what came with me? A chest cold along with laryngitis. Did you know that according to the Centers for Disease Control and Prevention (CDC) up to 20% of Americans will likely get the flu every year? When you feel achy all over and feverish, your food selections can help fortify your immune system and ramp down some of your cold and flu symptoms. Healthy food, which provides needed nutrients to your body such as vitamins and minerals, is essential for optimum function of the immune response.

Try these flu and cold fighters:

Hot Tea: all types of tea including green, black, white and red offer health benefits in the form of antioxidants. Besides feeling really good on your throat and warming your body when you have the chills, hot liquids temporarily thin out the mucus in the nose and throat. Here’s a little unexpected tip. Regular tea (not decaf) contains enough caffeine to gives you a slight energy boost when you feel so bad you don’t want to lift your head off the pillow.

When you feel chilled and achy, try this simple Spiced Orange Green Tea from the Florida Department of Citrus.

Here’s what you need:

4 ounces Florida Orange Juice

1 cinnamon stick

3 ounces green tea

Here’s what you do:

Combine the three ingredients in a saucepan and heat until steaming. You could also heat the ingredients together in a microwaveable cup until hot.

Blueberries, , potatoes, red peppers, kiwi and other vitamin C-rich foods: I bet you didn’t think about red peppers or potatoes for their Vitamin C but they are a very nice source of both vitamin C and potassium. Bake a potato quickly in the microwave when you don’t have much of an appetite. Other vitamin C-rich foods include blackberries, cherries, tomatoes, broccoli and the traditional sources you think of such as tangerines, oranges, grapefruit, pineapple and strawberries.

I much prefer the whole food over a vitamin C supplement since you get the benefit of the hydrating water content as well as other vitamins and minerals in the fruit. Research has not proven that vitamin C prevents colds but it does have a role in overall immune function that in turn helps you fight off a cold and flu. By the way, 100% fruit juices provide hydration plus the benefits of vitamin C and antioxidants.

Nuts and Seeds: Surprise…your body can benefit from the nutritional star power of nuts and seeds such as pumpkin and sunflower seeds, pistachios and pecans or peanuts or walnuts to provide your body with fiber and a roll call of nutrients including folate, magnesium, calcium, potassium, riboflavin and vitamin E. Nuts and seeds make an easy energy and nutrient-packed snack when you don’t feel like preparing food.

Spicy foods such as hot sauce, wasabi, chili or spicy sauces help to temporarily open sinuses, relieve some congestion and perhaps help you taste the food. A bowl of chili or spicy tortilla soup with a dash of hot sauce may cause your nose to run and eyes to tear but right now, that could be a good thing. This relief helps you to breathe easier for a little while so if you’re up for it, try a little spicy food.

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

Listen to this week’s podcast


December 29, 2011

Family Circle’s Test Kitchen Tips for a Healthy New You

Happy New Year to you! Thank you for reading and sharing my blog. I appreciate you, your comments, and look forward to this year together. I like the beginning of a New Year. For me, it’s a time to review and renew. I’m one of those who likes to take an up close and personal look at my life, where I’m going and what needs to be tweaked…and believe me…there’s always a lot of tweaking to be done.

I’m sure your schedule is like mine…pretty jammed every day. Well, I’m trying to take a little better care of my health, particularly the way I eat. I know, I’m a registered dietitian but I’m human too with a long list of things that need to be done everyday and never enough time. Sound familiar? So I’m looking at real world, everyday ways that I can eat better and improve my health and I want to share them with you.

Joining me on the podcast to discuss test kitchen tips for a healthy new you is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. She was part of a food trend survey for Hunter PR and their results found that in 2012, 67% of Americans will make food-related resolutions. Do you agree? Do you plan to make food-related changes/tweaks?

Regina shared ways that the Family Circle test kitchens are working to produce healthier recipes:

Lowering the sodium in their recipes. Family Circle uses ingredients like no-salt or low-salt tomatoes and adds back in a little sea salt for more punch. Regina suggests making sure your dried spices are not old! I’m definitely more aware of sodium and grow fresh herbs in small pots outside my door including rosemary, oregano, chives, and sage. Once you start using herbs and spices it’s easy to cut the salt and not go back. Plus your taste buds adapt.

Check out this month’s recipe for Chicken, Sweet Potato and Cauliflower Vindaloo that includes quinoa.

Incorporating more whole grain products like quinoa and wheat berries to bulk things up without adding fat. There are really good blends/mixes available now. Newly popular whole grain products can be a little pricey so watch for sales and coupons. Use them in place of meat for a meatless Monday dish. I like the products by truRoots…they carry a wide variety of organic whole grains and lentils such as quinoa, green lentils and brown rice.

Add great condiments like good balsamic vinegar (Regina loves Lucini’s fig), mustards and honey… all help perk up the flavor of food.

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

Listen to this week’s podcast


December 17, 2011

Easy and Healthy Entertaining

Is your holiday to-do list over…whelming? Would you like to entertain family and friends but don’t know where you’d find the time to plan and prepare? Do you feel sleep deprived and more likely to say bah-humbug than Merry Christmas?  Well, help is here.

My guest on the podcast this week is Heather McPherson who is the Food Editor, restaurant reviewer and a multimedia journalist for the Orlando Sentinel.  She oversees the weekly Cooking & Eating section, writes four weekly columns and provides daily content for orlandosentinel.com. She is a past president of the Association of Food Journalists and currently serves on the Board of Directors.

You can follow Heather on Twitter at @OS_TheDish

I asked Heather to give us the 911 on holiday entertaining made easy and healthy. Some of her helpful tips include:

1. When you’re uncertain of the guest count, build your buffet around an item that works well to repurpose such as a ham or turkey that can be used for sandwiches, soups, casseroles, etc.

2. Begin your buffet like the pros do with salads and rolls first (the less expensive items). Your guests will fill their plates with these selections. Then place the more expensive items such as shrimp or meat at the end of the buffet line.

3. If you serve cocktails, be sure to offer nonalcoholic versions along with other non alcoholic beverages as well so people don’t have to ask.

Heather shared two of her go-to recipes that are full of flavor but can be put together in a jiffy.

White Bean Dip

Yield: 8 appetizer servings.

14-ounce can cannellini beans, rinsed and drained

2 cloves garlic

2 tablespoons extra-virgin olive oil

6 sprigs fresh thyme leaves, stripped from stem

Coarse salt and black pepper

3 tablespoons chopped chives

Bruschetta or sturdy corn chips

1. Pulse all ingredients except chives in food processor until a smooth paste forms and transfer to a bowl.

2. Fold in chives. Serve on bruschetta and garnish with chopped chives.

Feta Avocado Spread

Yield: 3 1/2 cups.

4-ounce package feta cheese (you can use reduced fat)

1 1/2-2 tablespoons olive oil

4 very ripe avocados, peeled, seeded and cut into chunks

1 teaspoon hot sauce or to taste

Juice of 1 lemon

Salt to taste

1. Combine all ingredients with a fork until well-blended. Mixture should be slightly lumpy

2. Spoon into a serving bowl and refrigerate until ready to serve

Want more information on how to select fish in the grocery? 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 27, 2011

Caffeine Keeps Perking with Good News

 

Do you get drink coffee everyday or get your caffeine thru other sources? Maybe a combination of both! You don’t want to miss this latest study…reported in the Archives of Internal Medicine, which looked at data from the famous Harvard Nurse’s Health Study. 

The study found an association between caffeine and depression. The women who consumed two to three cups of caffeinated coffee per day were 15 percent less likely to develop depression compared to those who drank one cup. Women who drank at least four cups per day had a 20 percent lower risk of depression. This is potentially good news. According to an article on Huffingtonpost.com by Dr. Peeke, one in five American women may suffer from depression at some point in their lives.

Caffeine may also be a promising therapeutic tool for Parkinson’s disease. Plus caffeine does not appear to have the dehydration effect during a workout as once thought. In fact, caffeine may give you the boost you need to exercise a little longer.

An article in the journal, Exercise and Sports Sciences Review, found that moderate caffeine consumption (in this review, up to 500 milligrams per day) did not adversely affect exercise in terms of dehydration, assuming that adequate hydration and replacing lost fluids is a given during and after your workouts.

Speaking of workouts, The American College of Sports Medicine suggests that caffeine consumption increases physical performance during both short-term and endurance exercise. Caffeine releases glucose (our fuel source) into the blood stream, which can increase the amount of available fuel to the body.

So for the average person how much caffeine is safe? The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) suggests that 200-300 milligrams of caffeine per day is a fairly safe range for most people.

But if you’re pregnant, done miss this. Researchers with Kaiser Permanente in California, whose 2008 study was published in the American Journal of Obstetrics and Gynecology, analyzed information about caffeine consumption in over 1000 women early in their pregnancy.

Guess what they found out? Women who consume 200 milligrams or MORE of caffeine per day may double their risk of miscarriage. Picture 200 milligrams of caffeine as about 10-12 ounces of coffee or about 16-25 ounces of tea depending on the type (remember black tea has more caffeine than green tea). Different coffees and teas can vary quite a bit in their caffeine content.

Since there is no consensus on how much caffeine to consume during pregnancy, some doctors suggest switching to decaf or cutting caffeine from the diet at least during the first three or four months. Others suggest one cup a day and cut it off. The best bet is to discuss your personal health with your physician or health care provider and decide together the best course of action for you and your pregnancy.

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 29, 2011

A is for Apple and Attitude Which These Easy Recipes Bring to the Table

Do you live where the seasons change? I love Florida but miss the seasons in Tennessee where I grew up.  Especially fall…the leaves as they display their vibrant orange, yellow and red colors, the bright orange of the pumpkins and all the apples.

Here’s a little trivia for you. Do you know how many varieties of apples are grown in the US? According to the website fruitsandveggiesmorematters, there are over 2500 varieties. I had no idea. Did you?

OrlandoSentinel.com recently posted a helpful article discussing many of the new apple varieties, their flavor profile and availability. The next time you grocery shop, look for some of the newer varieties with names like SweeTango, Zestar, Jazz and Pinata.

Apples work at any meal or snack. For breakfast try Baked French Toast Fritters with Apples and Bananas. Gala and Braeburn apples are both tasty choices but most any apple will work. This recipe is from Keep the Beat Recipes™: Deliciously Healthy Family Meals and comes out of the National Heart Lung and Blood Institute (NHLBI). You can download for free the PDF of this entire cookbook or choose individual recipes such as the fritters and print them. 

Do you want a good everyday baked apple recipe? Try Oven-Baked Harvest Apples. The recipe is easy enough for everyday as it can be quickly prepared in the microwave but pretty enough with the dried cranberries and pecans for the holidays when you have more time to bake the apples. Try Gala, Granny Smith, or Jonagold varieties.

If you love chocolate and apples together, check out this recipe for Apple Chocolate Dips. Four ingredients: Granny Smith apples, lemon juice, semi-sweet chocolate and chopped pistachios.

If you’re wondering why the lemon juice, it keeps the apple slices from turning brown since only part of the slice is dipped in chocolate.

The recipe calls for melting the chocolate over a double boiler. But I melt the chocolate in the microwave on medium power about 20-30 seconds at a time and stir until the chocolate is melted. These will be very fun treats for after school, fall festivals, Halloween, or to wrap in cellophane as a festive gift.

Let me know if you try any of these recipes or if you have one to share, send it to me

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

Listen to this week’s podcast


September 15, 2011

Crave Chocolate More Than Sex?

My daily treat is dark chocolate. Ok, so I never met a chocolate I don’t like. What about you? What’s your favorite? I’m always excited to hear nutrition news that reports on chocolate’s potential health benefits. A recent study published in the British Medical Journal was a systematic review of seven studies on chocolate specifically looking at the association between chocolate consumption and the risk of developing cardiometabolic disorders (think heart disease and stroke, diabetes and metabolic syndrome).

By the way, these studies did not differentiate between dark and milk chocolate. The results found that a higher level of chocolate consumption was associated with about a one third reduction in the risk for cardiovascular disease and a 29% reduction in stroke risk as compared to a lower chocolate intake.

What does this mean? Eating chocolate in reasonable amounts does not seem to be problematic but may in fact be helpful in reducing overall risk. What’s in the chocolate that has this effect? Or is it chocolate in combination with a healthy diet?

Another study in Chemistry Central Journal found that chocolate is a rich source of antioxidants (polyphenols and flavanols), just like wine, grape juice and most fruit. Do these antioxidants in chocolate, wine and fruit have a specific beneficial action in the human body versus the plant itself? This is the question that many researchers want to the answer to.

Research indicates that the flavanols (antioxidants) in cocoa may have heart health benefits that include improved blood flow, reduced blood pressure and lowered production of the lousy or LDL cholesterol. In addition to the flavanols found in cocoa, dark chocolate also contains other nutrients including iron, magnesium, potassium, phosphorus and fiber.

The caveat here is that the nutritional profile can be significantly hindered by the addition of less healthy ingredients such as too much sugar (most all chocolate will have some sugar to counteract the bitter pure cocoa flavor), trans fat or hydrogenated fat, butter oil, coconut or palm oil, or even milk fat.

So it’s up to you to be the label sleuth and look at the Nutrition Facts label and also closely read the ingredient list. The longer the ingredient list, the more likely it is that added items will take away from the cocoa’s potential health benefits.

Dark chocolate can be enjoyed without the guilt as long as you don’t forget that chocolate contain fat and calories so you must be prepared to burn off the calories so they don’t end up on your backside.

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


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