Category Archives: Foods

Giants Way to Healthy Weight

Posted on November 10, 2011 | 1 Comment

I haven’t meandered through the grocery store in months due to being pregnant (couldn’t stomach it) and having a newborn (enough said), but this week I got the chance.  While there I ran across a product in the frozen veggie aisle.  It was the Green Giant,  Healthy Weight vegetable blend.  Now, for all I know this has been out for months, but it’s the first time I’ve seen it!  Anyway, seeing that I’m carrying some extra baby weight my interest was piqued.  Plus, whenever my husband is out of town I’m always looking for no-cook, healthy, single-serve meals.  The package claim was “diets rich in foods naturally containing fiber can help you maintain a healthier body weight”.  Well, yes that is true but is this fiber-full veggie blend good enough to eat?  The Healthy Weight veggies had sugar snap peas, carrots, edamame and black beans in a light butter sauce.  The Nutrition Facts said 90 calories for 2/3 of a cup with 5 grams of protein and 5 grams of fiber – that’s pretty good!

Since I decided to have it as my dinner I went for the whole box for 180 calories, 10 grams of protein and 10 grams of fiber.  Not to mention – 60% of my Vitamin A, 8% Calcium, 12% Iron and 20% of my Vitamin C for the day.  I paired it with 1 cup of Minute Brown Rice and I had dinner in under 10 minutes.

It wasn’t the tastiest dinner ever but it certainly hit the spot and filled me up – a lot!  I think I actually ate too much (didn’t practice the “Apple Test”) so it is definitely filling.  After working and being home alone with an infant the Healthy Weight frozen veggies from Green Giant hit the spot.  I’m sure I could have dressed it up a bit by adding some onion and garlic or half and half and pasta for creamy tossed pasta, but there’s a possibility that I would have been asleep before it was done!

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Cookin’ With Kids

Posted on March 8, 2011 | 1 Comment

Getting your kids in the kitchen with you is a great way to teach them basic cooking skills, healthy eating, confidence and it’s more likely to result in your kids trying new foods.  Starting at a young age, kids can contribute to meal preparation in a positive way.  Your foray into “cookin’ with kids” should start with planning.  Get your children involved in meal planning by asking them what fruit or vegetable they want with dinner or what side dishes you should make.  This will teach children that dinners should be well-rounded meals with a variety of foods and food groups.  Also, giving kids the opportunity to choose their own fruits and vegetables will let them know that fruits and veggies are an improtant part of meals and they have to have them at meals, while giving them some control over which fruits or vegetables are served.  This is also a good chance to teach your children about the importance of different colored produce and if your kids are just learning their colors you can reinforce that skill.

Once you and your children have a few meals planned the next step is a trip to the grocery store – especially the produce section.  Make sure you take your list because this will teach kids the important skill of writing a grocery list and sticking to it (money management).  Allow children to choose fruits and vegetables from the produce section, especially the ones on your list.  Bring kids into the cereal and bread section and, if they’re old enough, teach them how to look for some key words on the Nutrition Facts Label like vitamins, minerals, and fiber.  You can teach older children how to read unit prices on the shelf tags, so they know they are getting the best deal.

Your grocery shopping trip will naturally lead you back to your kitchen to put away groceries and, hopefully, start making dinner.  This is where the real fun begins!  Children love to help out in the kitchen, they like working with their hands and hanging out with their parents.  Contributing to the family meal is a real feel-good sensation for children.  Here is a list of some things that kids of all ages can do to get involved with cooking and meal preparation.

2-3 Year Olds:

  • Wash fruit and vegetables
  • Tear lettuce for salad
  • Snap green beans
  • Carry napkins and placemats to the table
  • Pour pre-measured ingredients

3-4 Year Olds:

  • Measure with help
  • Take needed ingredients out for prep
  • Stir cold ingredients
  • Stir hot  food with help
  • Spread
  • Carry plates, silverware, glasses to the table

5-6 Year Olds:

  • Stir over the stove with supervision
  • Measure liquid and dry ingredients
  • Chop vegetables with supervision
  • Knead dough
  • Use a cookie cutter
  • Set the table

I know there will be nights when you “just want to get dinner on the table and be left alone!” I was kicked out of my mom’s kitchen plenty-a-time!  So, “cookin’ kids” might not be every night in your house, but there is no  reason it can be some or most nights.  And even on the nights where your kids might not help with dinner planning or prep please give them set up and clean up jobs to do.  There is no reason a 5 and 6 year old can’t set the table, remove plates from the table and help load the dishwasher.  I was pulling a chair up to the counter to wash dishes at 5!

Here’s a link with some kid-friendly recipes that you will have a ball making with your family.  Happy Cooking!

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Sweet Potato and Black Bean Enchiladas

Posted on February 26, 2011 | Leave a comment

This recipe was downloaded from Whole Foods Market Budget Recipe Challenge.  It’s a great week night meal that’s high in Vitamin A, fiber, lean protein and low in fat.  I make mine with whole wheat tortillas, but you can use corn tortillas to make it gluten free (as the original recipe calls for).

Sweet Potato and Black Bean Enchiladas

Ingredients:

1 (15-ounce) can black beans, rinsed and drained

4 cloves fresh garlic, minced

Fresh lime juice from 1 large lime

2 heaping cups of cooked diced sweet potatoes (steam the diced sweet potatoes before baking)

1/4 cup chopped green chiles (original recipe calls for 1/2 cup roasted, we just used frozen ones from last summer’s bounty.  They are more spicy, so we decreased the amount.)

1/2 tsp ground cumin

1/2 tsp chili powder mild or spicy

Sea salt and black pepper to taste

1 (8 ounce)can of store-bought enchilada sauce (or homemade)

1/2 cup of shredded Monterey Jack cheese

8 whole wheat flour tortillas

2 tbsp chopped fresh cilantro

Low-fat sour cream (optional)

Salsa (optional)

Directions:

1. Preheat your oven to 350 degrees F. Choose a baking dish that will hold 8 tortillas wrapped up. 9×13 should be good.

2. Peel and dice the sweet potato.  Add diced pieces to a vegetable steamer and steam over boiling water for approximately 7 minutes.

2. Meanwhile, using a large mixing bowl, combine the drained black beans with minced garlic and lime juice.  Toss to coat the beans and set aside.

3. Add the cooked sweet potatoes to the bowl with the black beans.

4. Add chopped green chiles, and spices.  Season with salt and pepper.

5. Pour about 1/4 cup of Enchilada sauce into the bottom of the baking dish.

6. To assemble the enchiladas, place 1 tortilla on a clean plate.  Spoon 1/8 of the black bean and sweet potato mixture into the center of the tortilla.  Fold over two sides (can be open at the ends).

7. Carefully, lift the filled tortilla and place into the pan with the enchilada sauce, open end facing down. Continue with the remaining 7 tortillas until all the mixture is gone.

8. Cover enchiladas with remaining enchilada sauce and sprinkle with Monterey Jack cheese.

9. Bake for 20-25 minutes, until the enchiladas are piping hot and the sauce is bubbling around the edges.

10. Serve with cilantro, low-fat sour cream and salsa.

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Why Can’t Easy Favs be Healthy Favs?

Posted on January 26, 2011 | 2 Comments

In last Sunday’s Providence Journal there was an article on foods to serve to kids for dinner that they’ll happily eat.  The article was prefaced with the following words, “…these are very cheap, kid-friendly, and satisfying, but that doesn’t mean they are the healthiest…” Now, I have no problem with the three meals highlighted in the article, they ARE tasty and they do, in fact, provide a variety of nutrients and yes, your kids will probably eat them.  They are also low-cost, another good point the article pointed out.  However, would it have been so hard to make the meals and little more healthy and well-rounded?

Why was this author perpetrating this idea of “kid-food”?  What is “kid-food” and since when did “kid-food” have to equal unhealthy?  I’ll tell you who – the food companies and their million dollar marketing budgets, that’s who!

Anyway, off my soap box.  It would have been so easy to make these meals just a little better with very little added cost but a lot of added nutrition.  Here are the three meals the aurthor of the ProJo article highlighted, but with my healthy additions:

1. Sloppy Joes. But this time served on whole grain rolls with raw veggie sticks and dip on the side and low-fat milk.

2. Nachos with diced chicken or refried beans, black beans, diced tomatoes, lettuce, jalapenos and, of course, cheese.  Served with a fruit salad on the side and some water – is that hard?

3. Backwards Day, better known Breakfast for Dinner.  Whole wheat pancakes (they won’t notice) served with sliced bananas or strawberries, syrup and orange juice.

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Posted in Feeding Children, Foods, meal ideas, Nutrition Opinions

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Save Yourself from Your Pizza!

Posted on January 11, 2011 | 2 Comments

This is another great blog post contributed by dietetic student Beryl Henzy.  Check out her tips and helpful facts on the pizza you buy and what you can do yourself at home.

It’s pizza week. And we do love our pizza. It’s everywhere: fast food, sit down restaurants, school lunch, and frozen foods. In fact, the American Dietetic Association’s research shows that pizza is the #1 calorie source of solid fats among children ages 2-18. Solid fats contain saturated fat, which is generally recognized as a contributor to heart disease and obesity. Pizza is the second source, after whole milk, for intake of empty calories. Yes, pizza and whole milk carry a wallop of calcium, but full fat dairy products also carry a wallop of calories, saturated fat, and sometimes sodium. In a November article The New York Times reported on the activities of Dairy Management, a marketing arm of the US Department of Agriculture.  While the USDA has been promoting consumption of low fat dairy, private companies such as Domino’s, Wendy’s, Burger King, and Pizza Hut have benefited from advertising campaigns run be Dairy Management highlighting new, cheesier products. For example, half of a Domino’s American Legends Wisconsin six-cheese pizza contains 860 calories (43% of daily recommended), 24 grams saturated fat (160% DV), and 1980 milligrams of sodium (86 % DV).

But we love pizza. Should we try the frozen pies? Half of a Digiorno Four Cheese Frozen Pizza will cost you 930 calories, 33 grams of fat (50% of daily recommended), 15 grams of saturated fat (100% DV), and a whopping 2550 milligrams of sodium (out of 2300 recommended).  Stouffer’s Lean Cuisine Four Cheese Pizza may be better, with only 360 calories, 8 grams of fat, 3.5 grams saturated fat, and 690 mg of sodium. It’s an individual size, so you can’t eat too much, but it is small and not very tasty.

I made a 12-inch pizza at home last night and split it between two of us. You could easily make 2 pies in a standard oven and feed four people. I used a store bought whole- wheat pizza crust called “Top This”, made by a Rhode Island company. I topped it with homemade tomato sauce- just sauté onions and garlic in olive oil, stir in some dried Italian seasoning and hot red pepper, then a tablespoon of tomato paste. Throw in a can or two of whole or crushed tomatoes and heat and stir until it is saucy enough for you. I used to use low fat mozzarella, but I found that Narragansett Creamery fresh mozzarella is low in saturated fat and tastes better. I used half of the ball of mozzarella. All in all, my portion of pizza cost 530 calories, 12 grams of fat, 5 grams of saturated fat, and about 400 mg of sodium. It was packed with calcium, fiber, protein, and Vitamin C. It took about 30 minutes start to finish, which is about the same time it takes for the pizza guy to show up. We added a simple green salad, and tucked into a healthy and delicious pizza dinner.

When I have vegetables from the farmer’s market, I’ve tried some tasty combinations:

  • Roasted butternut squash, goat cheese, and pine nuts
  • Sautéed yellow squash and ricotta cheese
  • Steamed spinach and feta cheese
  • Roasted bell pepper, chicken sausage, and mozzarella

Making pizza at home is fast, easy, and puts control over your diet in your hands, not Pizza Hut or DiGiorno’s.

For more healthy pizza ideas check out this link. Scroll to find the heading Pizza Week for healthy pizza recipes: http://food.unl.edu/web/fnh/january

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Posted in Food Facts, Foods, Recipes

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Thanksgiving Eve – I don’t feel like cooking – almost-no cook dinner

Posted on November 24, 2010 | 1 Comment

It’s the day before Thanksgiving and probably the busiest day of the year for pizza delivery boys!  Who feels like cooking the day before Thanksgiving?  Either you’ve spent all afternoon making your contribution (or, like me, you’re just starting at 8:30PM) or your cooking all day tomorrow.  Which ever category you fall into, cooking an elaborate dinner is not in your plans.  But neither is pizza or Chinese take-out – you’ll be getting plenty of fat, calories, cholesterol and sugar tomorrow – who needs all that tonight?

We’ll here is my solution.  I found this little bag of deliciousness in my grocer’s freezer a few weeks ago and today it’s my pre-Thanksgiving meal of choice.  It’s light, healthy and oh so good!

What I did:

1. Read the directions to the Alexia Chipotle Roasted Sweet Potatoes & Vegetables.

2. Sliced an avocado.

3. Warmed some whole wheat tortillas.

4. Drained and rinsed a can of black beans.

5. Took out my low-fat sour cream and Amy’s Organic Chipotle Salsa.

6. After following the directions on the Alexia package and adding about 2/3 of a can of black beans to the mix I made a burritto out of all my fixings.

7. I also steamed some broccoli for a veggie and dinner was served.

And that’s it – pre-Thanksgiving dinner for four in under 10 minutes!  Well, for next year at least!

Enjoy and Happy Thanksgiving!

Nutrition Facts for Alexia Chipotle Roasted Sweet Potatoes and Vegetables:

Serving Size: 1 cup, Servings per container: about 3

Calories: 160

Total Fat: 6g (9%)

Saturated fat: 0.5g (3%)

Cholesterol: 0mg

Sodium: 190mg (8%)

Potassium: 480mg (14%)

Total Carb: 21g (7%)

Dietary Fiber 5g (20%)

Sugar 6g

Protein 4g

Vitamin A: 120% DV

Calcium 4% DV

Vitamin C 10% DV

1/2 cup of black beans per servings adds:110 calories, 1 g fat, 0 g saturated fat, 7 grams fiber and 7 grams of protein.

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Posted in Food Facts, Foods, Holidays, Recipes, Uncategorized

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Crave-Worthy French Toast and a reason to give Thanks

Posted on November 22, 2010 | 1 Comment

This year I’m giving thanks to all the inspiring dietitians I’ve had the pleasure of meeting over the past few weeks.  Through new groups and connections, my professional and personal life have been enhanced by the many special, talented, bright and passionate professionals I have had the pleasure of meeting, some for the first time and some getting to know each other all over again.  One such new acquaintance is Corrine Fischer- she’s a pediatric dietitian, an enthusiastic cook and an amazing photographer – whose pics I drool over!  Here is one of her recipes complete with photos, just in time for post-Turkey Day trimmings.

Enjoy, I know I will!

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Recipe post by Corrine Fischer MS, RD, LDN

A few weeks ago, Katie and I talked about posting a healthy recipe that includes leftovers from Thanksgiving dinner! I don’t know what your fridge looks like the day after Thanksgiving, but if it looks anything like mine, you are left with more food than you know what to do with.

Thanksgiving is generally a day of indulgence. Overindulging 1 day in 365 is not a big deal, the problem begins when we eat Thanksgiving sized meals for the next two weeks straight and then continue to eat that way for the rest of the year. We all know what that can lead to.

Here are a few ways to make the most of your delicious Thanksgiving leftovers while keeping portion sizes in check:

  • Make take-home plates for each of your guests.
  • Freeze leftovers in freezer safe containers or bags.
  • Use up the leftover turkey in creative ways (i.e. turkey chili, curried turkey salad roll-ups)
  • Have a Black Friday pre-shopping brunch using Thanksgiving leftovers!

The recipe that I came up with will help you to use up the cranberry compote and the leftover whole wheat bread served with Thanksgiving dinner. The cranberry apple compote recipe is super easy to make. Plus, it is healthier and much tastier than the canned stuff.

Have a healthy, safe, happy, and blessed Thanksgiving Day with your family and friends!

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Whole Wheat French Toast with Warm Cranberry Apple Compote and Walnuts

Serving size: 2 adult size portions

Cranberry Apple Compote

Ingredients

  • ¼ cup water
  • 6 oz orange juice
  • ¼ to ½ cup of brown sugar (packed)
  • 1 tablespoon of fresh ginger (peeled, and finely minced)
  • 12 oz bag of organic whole fresh cranberries (rinsed)
  • 1 organic Braeburn apple (washed, cored, and diced)

Directions

1.      In a medium size saucepan, heat the water, orange juice, brown sugar, and ginger over medium-high heat until it begins to boil.

2.      Add the cranberries and apple. Stir, cover, and allow the mixture to boil on low heat for 20-30 minutes stirring occasionally.

3.      Remove from the heat and allow the mixture to cool (if serving at room temperature, you may wish to place in the refrigerator before serving). Alternatively, this sauce can be served hot (which is how I served it with the French toast).

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Whole Wheat French Toast

Ingredients

  • 2 thick slices of whole wheat bread (about 1.5 inches thick)
  • ¼ cup milk (I use 1%)
  • 2 eggs
  • 1 teaspoon of cinnamon
  • 1 tablespoon of vanilla extract

Directions

1.      In a medium size mixing bowl, combine the milk, vanilla, cinnamon, and eggs.

2.      Whisk together until well combined.

3.      Heat 1 tablespoon of butter or butter equivalent in a frying pan or griddle until butter begins to sizzle (on medium heat).

4.      Dip each slice of bread into the egg mixture until well absorbed on both sides.

5.      Place each slice of bread into the pan, side by side, and cook each side for about 2 minutes (each side) or until golden brown.

6.      Serve with warm cranberry apple compote. Garnish with apple slices and/or walnuts. Enjoy!

7.      French toast can be sliced in half or into sticks.

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The Best Breakfast You’re Not Eating

Posted on November 22, 2010 | Leave a comment

I’ve been recommending smoothies a lot lately. They can’t replace serving real fruits and vegetables to your kids. Seeing the real thing on a consistent basis is the only way to help kids learn to like fruits and vegetables. But, smoothies can be a great way to get fruits and veggies into your children without the tears or fuss. Check out this great recipe and video from Kids Eat Right.

Blue Banana Smoothie

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Posted in Feeding Children, Foods, Recipes, Uncategorized

Kitchen Essentials Part 3: Stocking Your Freezer

Posted on November 17, 2010 | 1 Comment

Here it is! Part 3 of “Kitchen Essentials”: Stocking Your Freezer.  Beryl has come up with some more great foods to keep on hand for healthy week-night cooking.

Even with the best intentions, some of us just can’t get to the market when we want to. That doesn’t mean that you have to sacrifice healthy from scratch meals. If you keep your pantry stocked with grains, canned beans, and pasta you have a great head start. Now reach in the freezer- and make dinner.

Veggies: the best facsimile of fresh are corn, peas, bell peppers, spinach, and stir fry mix. Except for spinach, you don’t even have to defrost. Avoid the “sauces”- adds fat and sodium.

Edamame: soy beans, shelled. Defrost in the microwave and use in salads and stir- frys.

Fruit: frozen strawberries, raspberries, and blueberries make great toppings for pancakes, pork chops (check back soon for a delicious recipe for pork tenderloin with rhubarb chutney), and frozen yogurt. Heat them up with a little honey and fresh squeezed lemon.

Meat: wrap in saran wrap, then freezer bags to avoid freezer burn. Stock quick cooking, lean meat: skinless, boneless chicken breast, boneless pork loin chops, chicken sausage, and flank steak.

***** Please thaw meat overnight in the fridge on the bottom shelf

Bread: Cut up Italian bread in thirds, wrap, freeze. Heat up in a 350-degree oven for 15-20 minutes.  Put thawed heels and ends in your food processor to make homemade breadcrumbs.  Make garlic croutons on your stove top out of thawed leftover Italian or French bread.

Frozen dinners: not what you think!! Every time you make chili, stew, soup, tomato sauce, or macaroni and cheese, make a double batch and freeze leftovers in individual containers, ready in a pinch for the microwave.

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Kitchen Series Part 2: Stock up and make these fajitas!

Posted on November 15, 2010 | 2 Comments

Yesterday I posted a great blog from Beryl, my new dietetic student, whose helping with my blog posts (thanks Beryl!).  She did as awesome job summing up some great tips for kitchen utensils to keep on hand for healthy cooking.  Cooking at home is so important for good health, I hope you find these posts as helpful as I have.

Part two of this blog series focuses on stocking your pantry, so you always have healthy, quick-cooking food on hand.  It also includes my family’s favorite recipe for week night fajitas. Part three will be another great addition by Beryl – check back soon to find out what it is!

Here are some suggestions for a healthy food pantry:

  • Olive oil/ canola oil spray: a few squirts allows low fat pan-frying
  • Quick brown rice: loaded with fiber, available in a 10- minute version (Uncle Ben’s or Success)
  • Bulgur or quinoa: quick cooking and super tasty whole grain alternatives, find in the rice aisle
  • Pasta: Whole-wheat ziti and spaghetti cook in 10 minutes while you throw a sauce together
  • Canned low salt beans: try chickpeas for salads, black beans for taco night, and pinto beans for chili
  • Canned diced tomatoes: makes a tomato sauce in a hurry, just add onions and garlic
  • Dried herbs: add flavor with cumin, chili powder, thyme, oregano, and cinnamon
  • Tortillas: for burritos, quesadillas, and tacos
  • Cheese: low fat cheddar, Parmesan, and feta are versatile choice
  • Nuts: lots of flavor, crunch, and Omega 3’s- try walnuts, almonds, and pecans in salads or mixed into brown rice
  • Dried fruit: dress up salads, curry, and frozen yogurt- try cranberries, apricots, and dates

Fajitas Make a Family-Friendly Week Night Meal

Ingredients:

¼ cup canola oil

¼ cup vinegar

4 cloves garlic, minced

1 fresh jalapeno, seeded and finely chopped

2 tsp dried oregano, crushed

2 tsp seasoned salt

1 tsp ground cumin

4 large boneless, skinless chicken breasts, cut into strips

1 each green, red and yellow sweet pepper, cut into strips

1 red onion, cut into thin wedges

16 (8-inch) whole wheat tortillas

1 to 2 tbsp vegetable oil

Salsa

Light sour cream

Avocado

Directions:

  1. For marinade, in a large mixing bowl combine canola oil, vinegar, garlic, jalapeno pepper, oregano, seasoned salt and cumin.  Pour half of the marinade into another bowl.
  2. Add chicken strips to 1 bowl of marinade.  Add pepper strips and onion to the other bowl.  Cover and marinate both bowls at room temperature for up to 30 minutes or in the refrigerator for 2 to 24 hours.
  3. Ready to cook: Drain vegetables and chicken.  If desired, reserve vegetable marinade to marinate other vegetables at another meal.  Discard chicken marinade.
  4. Add 1 tbsp oil to a hot 12-inch skillet; cook and stir vegetables about 3 minutes or until crisp-tender.  Remove vegetables from the skillet; set aside.
  5. Add chicken to same skillet, cook and stir over high heat about 3 minutes or until no longer pink.  Return all vegetables and chicken to skillet; heat through.
  6. Wrap tortillas in slightly damp paper towels.  Heat in microwave for 15 to 20 seconds.
  7. Serve vegetables and chicken with warmed tortillas, salsa, avocado and sour cream.

Makes about 8 servings.

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