Author: NoshinDietitian

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Back to School Snacks: The Remix

Yes, yes, yes I know. Back to school snacks. Broken record. We’ve heard this one before. Nonetheless, they are important to review. But not just to review. I’m going to help you understand how to modify snacks in order to best meet your child’s needs AND keep them healthy. You might be thinking, “why is this so important?”. Well let me enlighten you.

A report from 2010 reveals a large increase in snacking among children. Since the early 1990s, snacking has moved to at least 3 times a day and makes up at least 27% of children’s total daily calories. The worst part about it is the report shows the majority of these snacks come from salty snacks, candy, desserts, and sweetened beverages.

This is especially concerning with the rate of overweight and obese U.S. children tripling since the 1970s. According to the Centers for Disease Control and Prevention, about 1 in every 5 school-aged children (ages 6-19) has obesity. With this research in mind, it is clear that snacking in our day-to-day busy lifestyles is not going away anytime soon, but the need to make these snacks healthy is crucial for the health of children.

Not only that, but every child is unique and comes with their own set of taste preferences or potentially even health conditions. This can make it difficult for parents to know how to adjust snacks to meet the child’s needs while still remaining healthy. Here a few tricks to improving children’s snacks while overcoming common barriers to keeping snacks healthy.

Check out the WZZM audio guide here.

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Fiber:

  • Whole grain tortillas with banana or peaches and nut butter
  • Add chia seeds, ground flaxseed, pumpkin seeds, or popped quinoa to homemade granola bars or energy balls (this can also double for protein as well!). These can also be added to hot or cold cereal, smoothies, baked goods, puddings, etc.
    • Flaxseed, ground:
      • 2 Tbsp= 70 calories, 3 grams dietary fiber, 3 grams protein
    • Chia seeds:
      • 2 Tbsp= 130 calories, 9 grams dietary fiber, 6 grams protein
  • When in a pinch and need to buy granola bars, use these guidelines (assuming one serving is one bar):
    • <200 calories
    • 3 or more grams of fiber
    • 4 or more grams of protein
    • <8g of sugar
  • Popcorn to trail mix

Fruits and Vegetables:

  • Use Ranch dressing packet with plain Greek yogurt for dipping instead of regular Ranch dressing when serving with vegetables
  • Beet or sweet potato chips. Not enough time to make your own? Try Terra No Salt Added Sweets and Beets vegetable chips.
  • Spiralize vegetables, such as zucchini or squash, to stand alone or pair with regular spaghetti noodles in pasta dishes

    See homemade beet chip recipe below

Fluid:

  • Popsicles using 100% fruit juice
  • Incorporate high water content fruits and vegetables as much as possible:
    • Watermelon, cucumber, grapefruit, orange, cantaloupe

Protein:

  • Popsicles using Greek yogurt
  • For the athlete, add protein powder, nuts or nut butters, or seeds (pumpkin or sesame) to homemade granola bars and energy balls
  • Add chia seeds, nuts, or seeds to Greek yogurt

 

Baked Beet Rosemary Chips

Serves: 3-4

Ingredients:

  • 3 medium-large beets, rinsed and scrubbed
  • Olive or canola oil
  • Pinch each sea salt + black pepper
  • 2-3 sprigs rosemary, roughly chopped

Instructions:

  • Preheat oven to 375 degrees F (190 C) and place oven rack in the center of the oven.
  • Thinly slice beets with a mandolin (or a sharp knife), getting them as consistently thin as possible. They should curl a little when cut. This will ensure even baking and crispiness.
  • Divide between two baking sheets and spray or very lightly drizzle with olive oil. Add a pinch of salt, pepper, and the rosemary. Toss to coat. Then arrange in a single layer, making sure the slices aren’t touching.
  • Bake for 15-20 minutes or until crispy and slightly brown. Be sure to watch closely past the 15 minute mark as they can burn quickly.
  • Remove from oven. Let cool. Then serve.

 

Homemade Protein Bars

Yield: 16-18 bars

Ingredients:

  • 1 ½ cups old-fashioned oats
  • ¼ cup unsweetened coconut, shredded
  • 3 Tbsp. chia seeds
  • ¼ cup walnuts, chopped
  • 1-2 scoops whey protein powder (I used 2 packets of Rootz Nutrition chocolate banana nut)
  • 1 Tbsp. 100% cacao powder
  • 2 Tbsp. dark chocolate chips, chopped
  • ¼ cup honey

Directions:

  1. Mix all dry ingredients in a large bowl until evenly distributed.
  2. Stir in honey. You may need to use your hands here to combine into a compact ball.
  3. Line a baking sheet with parchment paper. Spread the bar mixture on the baking sheet evenly in thickness and firmly to reduce crumbling.
  4. Freeze for 30 minutes to an hour. Remove and cut into bars.
  5. Can be stored in the refrigerator or freezer in a plastic bag.

 

Homemade Orange Dreamsicles

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Yield: 6-8 popsicles

Prep time: 15-20 minutes (depending on your additional flavorings), Freeze time: 2-3 hours

Equipment needed: popsicle molds

Ingredients:

  • 1 cup plain Greek yogurt
  • 1 Tbsp. sunflower honey
  • 1 tsp vanilla extract
  • 1/4 cup coconut milk
  • 2 Tbsp 100% orange juice or juice from 1/2 an orange
  • Orange zest from 1/2 an orange (~1 Tbsp.)
  • 1/4 cup fresh orange, chopped into chunks (use half for blending and half for color in the molds)

Directions:

  1. Combine the yogurt, honey, vanilla, coconut milk, orange juice, and zest in the blender or Ninja and blend until smooth.
  2. Fill each mold about 3/4 full and add fresh orange chunks.
  3. Place in the freezer. After 10 minutes, insert popsicle sticks into each mold. Freeze for at least 2-3 hours.
  4. To remove the popsicles from the molds, fill your kitchen sink with lukewarm (not hot!) water high enough to reach at least 3/4 the way up the side of the popsicle mold. Place the mold in the water for 30 seconds and then place on a kitchen towel on the counter. Remove the metal top from the mold. Wiggle the popsicle stick slightly and firmly pull up. If they are a little stubborn to come out, then place the mold back in the water for another 10 seconds (no longer!) and try again. Use 10-second intervals if the popsicles are still difficult to remove. Do not place in for longer, otherwise the tip of the popsicle will start to melt.
  5. Once the popsicles are removed, serve immediately or place in a plastic gallon freezer bag and store in the freezer.

-EAW

 

Resources:

http://content.healthaffairs.org/content/29/3/398.abstract

https://www.cdc.gov/healthyschools/obesity/facts.htm

https://minimalistbaker.com/baked-rosemary-beet-chips/

 

 

 

 

 

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Recap: Forest and Beach Garden Party

A few weeks ago I attended the July garden party at a local bar called the Winchester with a few close friends and family members. The theme, “forest and beach”, did not leave my palate unsatisfied. The night featured five courses and five beverages (not to mention a brief beer and bite in the garden). FIVE!! Yes, buckle up because I’m about to indulge you with a full recap of this delicious night.

We kicked off the evening with a tour of the Winchester’s garden which was blooming with edible flowers, beets and beet greens, peppers, chard, and micro greens. While browsing the garden we sipped on El Gose from Avery Brewing Company. On a 90+ degree July afternoon, this crisp yet tart German-style sour ale set the pace for the evening. The hint of salt and lime washed down the balsamic-infused yellow melon with ease (sorry guys, no picture for this one!).

Following the garden tour, we were escorted to our beautifully decorated tables resembling my favorite childhood memories of summer nights eating by the bonfire on the beaches of Lake Michigan. Needless to say, my foodie taste buds started tingling with anticipation.

Shall we begin? 😉

Cocktail #1: Whiskey Gin Vin- whiskey, raspberry shrub, ginger, amaro

I may be biased as a whiskey lover, but the sweetness from the raspberry shrub and bittersweet bite from the amaro (an Italian liqueur often infused with herbs, roots, and other aromatics) created a lovely little duo; A slightly sweeter spin on a Negroni. I love a stiff cocktail that has a hint of sweetness to it and flirts with bitter. This one hit the mark.

Course #1: Salad- chard, garden greens, beets, watermelon brined feta, grapefruit shrub vinaigrette

How beautiful, right? The hues from what appeared to be beet dust was truly stunning. The mix of chard and garden greens offered a crunchy bite and earthy flavor to the base of the salad. However, do not fear because this mouthful of what my boyfriend might call “weeds” was tempered by the sweet, tangy bites from the rainbow beets and grapefruit shrub vinaigrette.

Cocktail #2: Barstool Dreamer- nasturtium infused gin, lemon, simple, elderflower liqueur, basil seeds

A few notes about this beauty… Nasturtium is an edible flower (both the flower and the leaves), which provides a peppery and sweet flavor. On the other hand, elderflower is an edible flower known for its fresh and floral nature. In combination with the pine flavoring of the gin and citric-acid of the lemon resulted in a starkly floral and refreshing spirit. Lastly – chia seeds vs. basil seeds: it was at this event that I discovered that basil seeds gelatinize with fluid just like chia seeds! The moment the seeds hit your tongue they resembled a smaller version of tapioca followed by a small crunch.

Course #2: Michigan Whitefish- horsetail cucumber dashi, cucamelons, beach peas, garden sugar peas, borage flowers

This dish really started to seal the deal on forest and beach for me. It also screamed pure Michigan. Horsetail is a tall plant that typically grows near streams, rivers, and in dunes. Common uses include adding it directly to broths and grains for a rather mild flavor. But don’t worry, that dashi’s got your taste buds’ back. That little green sauce had a combination of sweet and savory that paired beautifully with the heat from the whitefish rub. And how cute are those cucamelons!? Cucamelons taste like cucumber with a hint of lime and compliment the starchy beach and sugar peas.

Garden Party Cocktail

Cocktail #3: Glass Eye- scotch, blended port, lime, absinthe

Right around when I started wondering how in the world I was getting home that night 😉 This little infusion tasted like a mix between licorice and lime and was refreshing enough that I found myself coming back for more just to stay hydrated…errr or that might have been the absinthe talking. Regardless, thumbs up buttercup (which is how I started talking by the end of this one).

Course #3: Creppinettes- rabbit, pork, beet greens, mushroom and juniper jus, nasturtiums leaves, sage flowers, white pine needles, smoke

The first thing that came to mind when I took a deep dive into this creamy sauce was my Mom’s beef stroganoff. The earthy beet greens cut the slightly gamey rabbit and heavy jus duo to create a savory, fresh dish that left me cleaning the plate.

Cocktail #4: Water Fowl- aquavit, bison grass vodka, lime, dill, cucumber

Keep em’ coming, keep em’ coming. This was my favorite cocktail of the night and beyond refreshing. From the description provided by the staff, it is a drink I probably never would’ve ordered off the menu which says a lot considering I’ll pretty much try anything. The description went something like “aquavit (what in the world is this?), dill, caraway, cucumber…”  and so on and so forth. To my surprise, this cocktail was divine. Aquavit is a spirit native to the Scandinavian culture and means “water of life”. It was very cool and refreshing going down with hints of lime and fresh dill. Trust me on this one, give it ago.

Course #4: Crostini- green tomato, eggplant chow chow

Not the crostini I had in mind but let’s do this. The crostini, which I believe was baked asiago cheese (could be wrong on this one), provided a nice little serving plate for the pickled green tomato relish. The most interesting part of this course was those little moisture drops resembling water on the leafy greens. These little droplets created a sweet burst of flavor, which resembled a light simple syrup.

Cocktail #5: Fudgie- cynar, lime, egg white, cold brew coffee

Course #5: S’mores- panna cotta, graham dust, marshmellow fluff, Michigan fudge ganache

Fudgy oooey goooey goodness dusted with graham cracker fairytale dust. A more pristine s’more tied up in a bow and washed down with a foamy dark brew coffee similar to a porter beer with a hint of lime. The perfect end to a lovely night of new foodie experiences.

The theme of forest and beach rang true throughout each cocktail and plate of the night. Between edible flowers and blossoms, seeds, herbs, or liquors, sauces, vinaigrettes infused with summer herbs and spices, the theme, although not always obvious, was consist and inspired. Beyond that, it was a night full of both palate-exciting and boundary-crossing food and spirits.

I HIGHLY recommend you check out the next garden parties coming soon at The Winchester this summer and fall.

-EAW

P.S. Thanks to my friends and family for all the contributed photos of this beautiful night!

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Herb Guide Part 2: Using and Preserving

Now that you have grown these beautiful herbs, you need to know how to use and save them. As a follow up to my last post, I wanted to discuss tips on how to best use and preserve summer herbs.

Michigan summer is here and with that comes abundant fresh produce. By this time of the summer, many of you may start to have more fresh produce from your gardens than you know what to do with, especially herbs. Herbs are a great way to add new dimensions of flavor and color to a dish, but unfortunately they do not grow fresh year round, especially in cold winter months. Fortunately, there are a few quick ways to preserve your extra garden herbs so that you can use them year-round.

Want an audio guide? Check out my news segment on WZZM here!

  • Freezing: Freezing herbs are a great way to preserve the flavor and essential oils of the herbs. If you would like to preserve the beautiful green color of the herbs, consider blanching (pouring boiling water on the herbs for 1 second) before drying and freezing. Here are some great methods for freezing:
    • Plastic bag: rinse, remove the leaves from the stems, and then lay flat on a baking sheet to dry. Once fully dry, place in a plastic bag and freeze. Freeze in a clump or freeze the leaves separately before adding to the plastic bag.
    • Ice tray: Chop herbs into bits, drop about 1 Tbsp per cube tray, fill ¾ full with water, and freeze. The next day fill the cube trays to the top with water to prevent freezer burn. This can also be done with your choice of oil or broth depending on how you anticipate yourself using it.
  • Drying: Using string, tie herbs in small bunches, allowing room for ventilation, and hang in a well-ventilated room away from light. After 1-4 days, place dried herbs in an airtight container. Use a dehydrator for bigger-leaved herbs, such as basil, parsley, and cilantro.
  • Oven drying: Oven-drying is a good idea if you live in a humid climate where it may be difficult to air-dry successfully. Heat the oven to 150°F, line a baking sheet with parchment paper, and spread the herbs in one layer on the tray. Keep the oven door slightly ajar, check frequently, and remove when leaves get crumbly. This may take 1-4 hours. Store in an airtight container for 6 months to a year.
  • Uses: pesto, herb-infused butter, oil, or vinegar, hummus, soups, stews, pasta dishes

 

Basil Walnut Pesto

  • Ingredients:
    • 2 garlic cloves
    • 1 cup packed fresh basil leaves
    • 1/2 cup walnuts
    • 1/3 cup extra-virgin olive oil
    • juice from half a lemon
    • dash of salt and pepper
  • Directions:
    • Add all ingredients to a food processor and pulse until smooth.

 

Roasted Beet Hummus:

Prep time: 5 mins, Cook time: 1 hour, Total time: 1 hour, 5 minutes

Ingredients:

  • 2 medium sized beet, skin on
  • 1 can (14 ounces) chickpeas, drained and rinsed
  • 2½ tablespoons tahini
  • 2 cloves garlic
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon cumin
  • 1/4 cup chopped fresh rosemary
  • water to thin

Instructions:

  1. Preheat the oven to 200 degrees C (400 degrees F).
  2. Wrap each beet in aluminum foil and roast them for 1 to 2 hours (it depends on the size of your beets) or until soft and tender.
  3. Once the beets are roasted, remove them from the oven and let them cool.
  4. Peel the skin and chop them into chunks.
  5. Place the beets, chickpeas and garlic into a food processor and blend for 1 minute.
  6. Add tahini, lemon juice, rosemary, salt, cumin, 1 teaspoon of water and blend until the hummus becomes smooth and creamy.
  7. If it’s too thick add more water until the your desired consistency.
  8. Taste and adjust the seasonings, adding more salt or lemon if needed
  9. Refrigerate or use immediately. Roasted beet hummus will last in the fridge for approximately 1 week.

BONUS Recipe!

I have so much dill, it ain’t even funny. So I decided to make some dill pickles! Because I don’t have all the proper equipment for canning, my recipe is just for pickling and storing in the refrigerator. But if you have the canning materials, go for it!IMG_6897

Dill Pickles

Total Time: 1-1.5 hours

Yield: 4 pint mason jars

Ingredients:

  • 6-7 salad or kirby cucumbers
  • 4-5 springs of fresh dill
  • 2 Tbsp. dill seed
  • 2 Tbsp. pickling salt (I used fine 100% sea salt)
  • 2 cups white vinegar
  • 2 cups water
  • 4 garlic cloves
  • Red pepper flakes (optional)

Directions:

  1. Cut off the ends of each cucumber and cut into wedges.IMG_6900
  2. Wash mason jars with hot soapy water, dry, and set aside (You can also boil the jars in hot water for 10 minutes as well).
  3. Combine salt, vinegar, and water in a medium saucepan and bring to a boil. Boil until salt dissolves (~4-5 minutes).
  4. Add one peeled garlic clove, 1/2 teaspoon of dill weed, 1 dill spring, and red pepper flakes (optional) to each mason jar.
  5. Fill each mason jar with the cucumber wedges.
  6. Once the salt has dissolved into the vinegar and water, remove the saucepan from the heat, and pour the vinegar mixture equally into each mason jar, leaving 1/2-1 inch from the top of the jar. Let it sit and cool for at least 10-15 minutes.
  7. Seal each jar with the lid and lightly tap on the top of the lid to help remove bubbles.
  8. Refrigerate and allow at least 1-3 weeks for pickling before trying (longer if needed). IMG_6912

Enjoy!

-EAW

 

Resources:

http://www.gardeners.com/how-to/freezing-herbs/5391.html

https://www.rodalesorganiclife.com/food/4-alternatives-drying-herbs

http://extension.psu.edu/plants/gardening/fact-sheets/herbs/harvesting-and-preserving-herbs

 

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Herb Guide: Pruning and Harvesting

I have been gardening for the last 3+ years and learn something new every year. During this time, I have learned that pruning (or trimming) your plants is essential to a healthy plant and a good harvest, which is ultimately the goal! Pruning helps keep your plants healthy and allows you to control their growth. However, pruning and harvesting is often different based on the plant so it’s important to know the methods you need to use for each plant.

I find that herbs in particular, need constant pruning to control or promote growth. I decided to create this user-friendly guide to pruning and harvesting as a resource to my followers and out of my necessity as a gardener.

A few key points to remember:

  • When harvesting most herbs and plants, be sure to only harvest 1/3 of the plant at a time and allow time for it to recover. This will encourage continued growth without devastating the plant.
  • Harvest from the top. I know it seems opposite of what you think but trust me, harvesting from the top instead of the bottom helps keep your plant sturdy, but promotes continued growth.
  • Know which tool to use for pruning and harvesting…your fingers or kitchen/garden shears. Some herbs are more delicate than others so it’s important to know the difference.

Annual vs. Perennial: Annual plants grow and live for one growing season. They need to be replanted every spring season. Perennials grow and regrow every spring season. Perennials are less work than annuals because they do not require re-seeding each season.

DILL

Method: Kitchen Shears

Category: Biennial (a mix between an annual and perennial, meaning a single dill plant has the potential to live up to 2 year, but can be very sensitive to frost and freezing).

Pruning:

  • Snip off the flowers at the tops of the stems. Be diligent with pruning the flowers of the dill plant unless you are ready for the dill to go to seed. Once the dill sets to seed, the plant stops producing and starts to dry out (which is fine if it is the end of the season).IMG_6885

Harvesting:

  • Harvest from the top of the dill plant
  • Harvest at the elbow of stems or where leaves meet the main stem (see picture below).
  • If you desire to cut an entire main stem or stock, do so at least 3-4 inches about the ground to promote re-growth.

Recommended uses: Tzatziki, pickling cucumbers and other vegetables, roasted carrots, salmon and lemon, potato or egg salad, fresh pasta-based or green salad paired with feta cheese

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BASIL

Method: Fingers

Category: Annual

Pruning:

  • Wait until the plant is 6 inches tall before pruning
  • Pinch flower buds off to force the plant to focus its’ energy on the actual basil leaves
  • If growing vertically, pinch off leaves from the top (this will encourage lateral growth)

Harvesting:

  • Pinch above where there are 2 large leaves on either side with small leaves with them
  • Pinch 1/4 inch above a node and 3 inches from the base of the plant
  • Don’t be afraid to be a little more aggressive with your basil harvesting. Basil is a rapid-growing herb and can recover well from more aggressive harvests.

Recommended uses: Italian dishes, ramen, pesto, raw green salads, pasta

IMG_6884

ROSEMARY

Method: Garden or kitchen shears

Category: Perennial

Pruning:

  • Prune anytime during spring and summer until 4-6 weeks before the 1st frost
  • Wait to prune rosemary until the plant is 4 inches tall

Harvesting:

  • Trim stems ~4 inches at the end of each stem (see featured image at the top of the page)
  • Avoid the woody parts of the stem

Recommended uses: Roasted vegetables, Gin-based cocktails, herb-flavored olive oil or butter, herbed spreads using mayo or Greek yogurt, added to crackers or pita chips

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IMG_6889

MINT

Method: Fingers

*Planting: If possible, mint should be planted in a separate container due to the runners that grow under the ground and have a tendency to invade other herbs.

Category: perennial

Pruning:

  • Wait until 6 inches tall then cut stems 1 inch from the soil to promote better growth.

Harvesting:

  • Harvest around the plant to control the growth.
  • Cut stems 1 inch from the soil
  • Be aggressive, be, be aggressive! Mint is a rapid-growing herb so don’t be afraid to be more aggressive with your pruning and harvesting.

Recommended uses: Mojito, fruit salads, pestos, tabbouleh, mint julep or non-alcoholic spritzer with fresh fruit, homemade mint chocolate chip ice cream

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IMG_6890

Please feel free to add comments or suggestions! I am open to all feedback because like I said before, gardening is a constant learning process for me. Stay tuned for my next herb guide on how to best preserve your herbs.

 

-EAW

 

Resources:

http://www.homegrown.org/forum/topics/harvesting-herbs-101-basil-chives-cilantro-coriander-mint-parsley

http://homeguides.sfgate.com/prune-dill-71334.html

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Homemade Popsicles

 

I have been wanting to make homemade popsicles for quite some time now. I finally bit the bullet and ordered the molds from Amazon. Being that this was my first time making them, this recipe is pretty easy and can be tailored to your flavor preference. These popsicles are a great healthy dessert option and will definitely cool you off in these hot summer months. They are also incredibly kid-friendly and would be a great way to get your kids in the kitchen.

Popsicle Base

Yield: 6-8 popsicles

Prep time: 15-20 minutes (depending on your additional flavorings), Freeze time: 2-3 hours

Ingredients:

  • 1 cup plain Greek yogurt
  • 1 Tbsp sunflower honey
  • 1 tsp vanilla extract
  • 1/4 cup coconut milk

Directions:

Combine the yogurt, honey, vanilla, coconut milk, and your desired popsicle flavorings in the blender or Ninja and blend until smooth. Add your flavor variations as desired. Save some of the fresh fruit for each recipe and add to the popsicle molds once the liquid has been added. Fill each mold about 3/4 full and add fresh fruit as desired. See below for my variations.

Raspberry Mint

  • 1 Tbsp fresh chopped mint leaves
  • 1/4 cup fresh raspberries (use half for blending and half for color in the molds) FullSizeRender_2

Orange Dreamsicle

  • 2 Tbsp 100% orange juice or juice from 1/2 an orange
  • Orange zest from 1/2 an orange (~1 Tbsp)
  • 1/4 cup fresh orange, chopped into chunks (use half for blending and half for color in the molds) FullSizeRender_1

Chocolate Chip

  • 1/4 cup semi-sweet chocolate chips, chopped

Kiwi Lime

  • 2 Tbsp fresh lime juice (juice from ~half a lime)
  • 1 Tbsp lime zest (zest from half a lime)
  • 1/4 cup fresh kiwi, peeled and sliced (use half for blending and half for color in the molds) FullSizeRender_3

Strawberry Banana

  • 3/4 banana
  • 1/4 cup fresh strawberries, sliced (use half for blending and half for color in the molds)

Once you have your molds filled with your desired flavoring, place in the freezer. After 10 minutes, insert popsicle sticks into each mold. Freeze for at least 2-3 hours.

To remove the popsicles from the molds, fill your kitchen sink with lukewarm (not hot!) water high enough to reach at least 3/4 the way up the side of the popsicle mold. Place the mold in the water for 30 seconds and then place on a kitchen towel on the counter. Remove the metal top from the mold. Wiggle the popsicle stick slightly and firmly pull up. If they are a little stubborn to come out, then place the mold back in the water for another 10 seconds (no longer!) and try again. Use 10-second intervals if the popsicles are still difficult to remove. Do not place in for longer, otherwise the tip of the popsicle will start to melt.

Once the popsicles are removed, serve immediately or place in a plastic ziplock gallon freezer bag and store in the freezer.

FullSizeRender_4

 

Enjoy!

-EAW

 

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Coconut Oil: A slippery slope?

 

A recent report came out from the American Heart Association’s (AHA) presidential advisory board warning against the use of coconut oil and truthfully all I thought to myself was….FINALLY. Don't get me wrong, fats do belong in a healthy diet, but you are wrong to think too much saturated fat is going to keep your heart healthy.

Cardiovascular disease (CVD) is the leading cause of death worldwide, accounting for 1 of every 3 deaths. In regards to reducing risk of CVD, the AHA’s recommendations since 1961 has consistently advised to reduce dietary saturated fat intake. AHA’s recent report took a deep dive into the latest scientific evidence on dietary fats and CVD risk. The conclusion of this report is again consistent with their previous recommendations: keep saturated fat intake to <10% of your total calories and replace saturated fats with mono- and polyunsaturated fats more often. If you have elevated LDL cholesterol levels, recommendations are even stricter and include reducing saturated fat intake to <5-6% of total calorie intake.

With coconut oil containing ~82% saturated fat (even beating butter and lard for saturated fat content), the AHA’s response to using this oil is simple…don’t. A review of 7 controlled clinical trials revealed that coconut oil raised LDL, the bad cholesterol, in comparison with monounsaturated and polyunsaturated oils in all 7 trials. But have no fear. I am here to help! I have an easy guide for how to incorporate oils in a healthy diet.

Check out my news segment with WZZM here for the audio guide.

Key takeaway (if you read nothing else, read this!): Choose monounsaturated and polyunsaturated fats over saturated fats as much as possible. They have been shown to help reduce LDL cholesterol (yay!).

  • Monounsaturated fats: olive oil, safflower oil, sesame oil, avocados, peanut butter, almondsFullSizeRender
  • Polyunsaturated fats: peanut oil, canola oil, soybean oil, corn oil, sunflower oil, walnutsFullSizeRender_1
  • Saturated fats: butter, coconut oil, ghee, palm oil, lard, beef fat, whole fat dairy, lamb, pork, poultry with skinFullSizeRender_2

Serving size: 

  • Oils: 1 TbspFullSizeRender_4
  • Foods rich in oils:
    • Trans fat-free margarine and mayonnaise: 1 Tbsp
    • Salad dressings and peanut butter: 2 Tbsp
    • Avocado: ½ medium or 3 tsp
    • Nuts (peanuts, cashews, almonds, hazelnuts): 1 oz or 3 tsp
  • Average calories per serving: 75-150 calories
  • Daily Oil Allowance: ~2 Tbsp for adultsFullSizeRender_3

Smoke point: the degree to which an oil or fat starts smoking and breaking down. If your oil is heated past it's smoke point, the fat in the oil starts to break down and releases free radicals. These free radicals create unpalatable flavors and promote inflammation in the body. Be sure to use oils based on your cooking methods.

  • Searing, deep-frying, stir-frying: peanut, corn, or safflower oil
  • Salad dressings or sautéing: virgin olive, avocado, or sesame oil

Storage: Oils should be stored in a dry, dark, and cool place away from light, heat, moisture, and air. I know those clear, glass bottles with the special nozzles are tempting to keep as a kitchen counter accessory, but your oils should really be kept away from heat in a dark, dry place so avoid storing it in the cupboard above the stove.

Purchasing: When grabbing your favorite oil from the local grocery store, try to avoid buying in bulk and stick with the smaller containers of oils. The bigger the container, the more likely the oil will have time to go rancid before you finish it. Try to stick with virgin or raw oils to preserve the best flavor. Lastly, there is always the unknown of how long the oil has already been sitting on the shelf absorbing the unwanted fluorescent light at the grocery store. Try to avoid picking the first or second oil on the shelf. Do a little shuffling and pick one farther back in the line protected by darkness of the shelf. This helps to avoid purchasing potentially half-rancid oil without even knowing it.

 

P.S. Still got a jar of coconut oil sitting around and don't what to do with it now that you've learned it's not the healthiest of fats? It'll make an excellent moisturizer or hair conditioner. So instead of contributing to your bum fat, it will make your bum soft 😉

-EAW

 

Resources:

www.heart.org

www.choosemyplate.gov

www.circ.ahajournals.org

http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html

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Healthy Salad Toolkit

Building a healthy salad is easy enough right?

But I’m pretty sure we can all agree that we’ve seen a fair share of people that get to the end of the salad bar line (with all the best intentions) and end up dumping half a cup of Ranch dressing all over their salad. We have all seen it or been culprits of it. Building a healthy salad can be a daunting task especially if we are faced with so many healthy and unhealthy options from a salad bar…bacon, hard-boiled eggs, ham, specialty cheeses, avocado, every dressing under the sun, and croutons to name a few. If we aren’t careful, entree salads can reach up to 1000 calories or more…ultimately debunking our recommended daily caloric intake.

Just like most things in life, the key to a healthy salad is balance and knowing which foods may ultimately tip the scale a little too far if you aren’t aware of portion sizes. Salads can be comprised of many different food groups (and should!) such as vegetables, lean protein, complex carbohydrates, fruits, low-fat dairy, healthy fats, and light dressing. So let’s jump right into this step-by-step toolkit.

Salad Toolkit-Food Demo-Cancer Survivors Day 2017
My healthy salad toolkit and food demo table at Cancer Survivor’s Day 2017

Building your Base:

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Massaged arugula and endive lettuce greens.

Choosing the best type of greens is essential to building a great salad. Avoid iceberg lettuce and get adventurous with the many options of nutrient-dense greens available.

  • Options: arugula, Asian greens (mizuna, pac choi, tatsoi, etc.), romaine, bibb, mesclun, sorrel, endive, kale, spinach, or a spring mix.

For 20 calories per 2 cups, feel free to load up your bowl!

Great sources of fiber, folate, carotenoids, iron, calcium, and vitamins C and K.

Feel free to mix in fresh herbs to add an interesting dynamic of flavor (parsley, basil, cilantro, dill).

Quick tip:

Try massaging kale and arugula with 1-2 Tbsp of extra-virgin olive oil to make the leaves more palatable in a raw salad.

Load Up on Veggies:

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The world provides endless variety when it comes to what vegetables to add to your salad. Try to stick with non-starchy vegetables to help keep your salad low-calorie and use what’s in season.

  • Broccoli, cucumbers, cauliflower, carrots, squash, asparagus, bell peppers, red onion, etc.
  • Avoid pre-marinated or fried vegetables to reduce unwanted calories from fat.
  • For 25 calories per ½ cup serving, you can beef up your salad with loads of vitamins, minerals, anti-oxidants, and dietary fiber.
  • Aim for at least 2 different vegetables on your salad to get in those anti-cancer effects!

Quick tip:

Aim to get in at least 3-5 servings of fruits and vegetables daily.

Picking your Protein:

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Picking the right protein can be a little daunting. Here are few easy tips to guide you.

  • Lean chicken, turkey, tuna, salmon, hard-boiled eggs, egg whites, or low-fat cheese
  • Vegetarian: tofu, beans and legumes, such as black beans, lentils, garbanzo beans, and kidney beans.
  • Avoid high fat and processed meats, such as bacon and salami, due to their link to increased cancer risk.
  • 1 serving of animal protein is 3 ounces or a deck of cards (~90-100 calories).
  • 1 serving of vegetarian protein is ½ cup of cubed tofu or ¾ cup of beans and legumes.

 

Don’t Forget the Fruits:

IMG_6825

If your taste preferences allow this, adding sliced fresh fruit to your salad can help pack in the antioxidant power.

Use sliced fresh and seasonal fruit, drained canned fruit, or dried fruits without added sugar.

Commonly used fruits:

  • Tomatoes
  • Apples
  • Pears
  • Strawberries
  • Blueberries
  • Peaches
  • Raspberries

Fats and Flavors:

IMG_6826
Fresh mozzarella cheese added here.

Limit yourself to 1-2 flavor boosters per salad due to energy density per serving.

40-70 calories each. Keep a close eye on your serving size here!

  • Examples:
    • 2 Tbsp goat, feta, or mozzarella cheese
    • 1 Tbsp chopped walnuts, pecans, or sliced almonds
    • 1 Tbsp sunflower or pumpkin seeds
    • 1 oz or ¼ of a whole avocado
    • ¼ cup croutons
    • 10 olives
    • 2 Tbsp. dried cranberries

Giddy about Grains:

IMG_6828

Serve on a salad warm or cold. Choose whole grains over refined grains (i.e. croutons, tortilla chips, etc.)

  • Whole grains: quinoa, farro, barley, bulgar, whole wheat couscous, etc.

The serving size for whole grains is generally ½ cup cooked.

Try a popped whole grain, such as sorghum, amaranth, or quinoa for a crunch!

 Dress Lightly:

IMG_6831
Final product: Dressed lightly with 1 Tbsp of extra virgin olive oil and 1 tsp lemon juice.

Opt for a vinaigrette-based dressing over a cream dressing for less fat and calories.

Make your own vinaigrette to avoid any preservatives from store-bought dressings.

  • Other key ingredients for homemade vinaigrette: lemon juice, vinegars (apple cider, balsamic, white, red wine, rice), mustard, fresh herbs, spices, fruit jam, honey, etc.
  • Goal: < 1-2 Tbsp. dressing for an entrée salad
  • To make your own vinaigrette, remember 1 part oil to 3 parts vinegar

 

Enjoy!

-EAW

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Quinoa & Vegetable-Stuffed Peppers

Hello friends!

It has been a while due to my recent vacation to Florida and kicking off spring time in Michigan, which equates to a ton of time spent outside (yay!!). I’m going to keep this post short and sweet, but I have lots of fun posts coming your way this summer. Your guide to healthy grilling, the scoop on the healthiest oils and fats for cooking, and new ways to use beets are just some of the many things to come. Stay tuned 🙂

This recipe is a great meatless Monday or vegetarian option to have any day of the week. Stuffed peppers are one of my favorite, go-to weeknight dinners. I think it is potentially one of only a couple vegetarian recipes that doesn’t leave my boyfriend asking, “where is the protein?” at the end of the meal. Between the protein from the quinoa and black beans, the stuffing in these peppers leaves you feeling completely satiated. The fact that these are plant-based proteins is just the icing on the cake. Why is this important?

A plant-based diet, which emphasizes intake of fruits, vegetables, legumes, whole grains, and limits intake of red or processed meat and refined sugars, is nutrient-dense and helps reduce inflammation in the body. Keeping inflammation at bay in the body means reduced risk of becoming overweight/obese and chronic diseases, such as heart disease, diabetes, and cancer. While there is still a place for red meat, chicken, turkey, and pork in a healthy, balanced diet, plant-based proteins, such as legumes, nuts, seeds, and tofu deserve time in the spotlight as well.

Healthy-Plant-Based-Protein
http://www.myhdiet.com/healthnews/cancer-news/5-healthy-plant-based-protein-sources/

Lastly, because this recipe uses vegetables and plant-based proteins as its foundation, you are receiving at least 1-2 servings of vegetables per serving, making you closer to the daily requirement of at least 3-5 servings of fruits and vegetables. So enjoy this tasty recipe and be sure to add it to your rotating cycle of favorite weeknight dinners!

Quinoa and Vegetable-Stuffed Bell Peppers

Stuffed bell pepper pic

Yield: 6 bell pepper halves

Serving: 1/2 bell pepper

Prep time: 15-20 minutes, Cook time: 25-30 minutes, Total time: 50 minutes

Ingredients:

  • 3 Bell peppers (color of your choice), cut length-wise and seeds/insides removed
  • 1-15 oz can reduced sodium black beans
  • 3/4 cup dry quinoa
  • 1 1/2 cups reduced sodium vegetable stock
  • 1/2 yellow onion, diced
  • 4 cloves garlic, minced
  • 2 cups raw spinach, de-stemmed and rinsed
  • 1 cup cherry tomatoes, quartered
  • 1 Tbsp extra virgin olive oil
  • 1/4 cup fresh basil, chopped
  • 1/4 tsp dried basil
  • 1/4 tsp dried oregano
  • 1 cup shredded reduced-fat mozzarella cheese
  • Salt and pepper to taste

Directions:

  1. Line a baking sheet with aluminum foil and grease with cooking spray. Wash bell peppers, slice in half length-wise, and remove the seeds and white insides. Place on the greased baking sheet and set aside.
  2. Slice, mince, and dice the tomatoes, garlic, and onion. Set aside.
  3. Combine quinoa and vegetable stock and bring to a boil. Once boiling, cover and simmer for 15-20 minutes or until fully cooked.
  4. While the quinoa is cooking, broil the bell pepper halves for 10 minutes. Set aside. Adjust oven temperature to 375° F.
  5. Next, add oil to a medium saute pan and bring to medium heat. Saute the garlic, onion, and tomatoes for about 5-7 minutes. Add basil (both fresh and dried), oregano, salt and pepper. Add black beans and spinach and turn to low once spinach starts to wilt (about 1-2 minutes).
  6. Once the quinoa is cooked, add the quinoa to the black bean, spinach mixture and stir until the quinoa is evenly distributed.
  7. Carefully scoop and fill each pepper half with the quinoa mixture. Roast the peppers for 10 minutes. Remove the pan from the oven and sprinkle the top of each pepper with the mozzarella cheese. Place back in the oven for 10-15 minutes until cheese is melted and lightly brown.
  8. Sprinkle with fresh basil (optional) and serve immediately.

Enjoy!

-EAW

 

 

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Colorless Foods: Part of a healthy rainbow?

My segment on WZZM 13 this week featured tips on whether or not colorless foods have a place in a healthy diet. Americans often get advice from dietitians to color their plate and eat the rainbow to ensure their diet is packed with antioxidants and adequate vitamins and minerals. Specifically, deep blue hues from different berries are packed with anthocyanins, bright orange and green-colored vegetables, such as bell peppers and kale are chalk of the anti-oxidant, beta-carotene.

Berries
blog.arthritis.org

These antioxidants help fight off inflammation and free radical damage in the body. And these foods are still very important for this reason. However, some colorless foods definitely deserve a spot on your plate for their healthy nutrient content.

In recent years, colorless foods have received a very bad reputation. And most for good reason! Foods, such as white bread, white sugar, white flour, and white bread often lack nutrition quality, dietary fiber, protective antioxidants, and as many vitamins and minerals as their healthier whole grain or complex carbohydrate counterparts. However, there are colorless foods that should make a regular appearance in your diet due to their anti-oxidant properties and vitamin/mineral content. Let’s talk about four colorless foods to start incorporating in your diet now:

Want to skip to the video? Click here.

Colorless food selfie at WZZM

Bananas. Bananas often get a bad reputation due to their sugar content, but it’s important to remember where the sugar is coming from. Sugar from fresh fruit is a natural sugar that are often digested differently based on the fiber content. Bananas are not only a good source of fiber, but they are also good sources of potassium, vitamin B6, magnesium, vitamin C, folate, and niacin. Eat bananas whole or mix with yogurt and a nut butter for a healthy snack between meals.

Potatoes. “Too many carbs!” is the most frequent statement I hear from patients when we talk about potatoes. The truth is your body needs the right type of carbohydrates for energy and to function properly. Glycemic index is measurement of a food’s effect on an individuals’ blood sugar level. A higher glycemic index food may cause greater spikes in blood sugar due to rapidly-absorbed simple carbohydrates. As a result, a higher glycemic index diet may contribute to insulin resistance, a precursor for Type 2 Diabetes. For example, baked Russet potatoes only have a moderately high glycemic index, as opposed to a higher glycemic index from instant, white mashed potatoes. Potatoes (with the skin on!) are a great source of potassium, fiber, vitamin C, vitamin B6, folate, and magnesium.

Colorless food pic at the studio

Mushrooms. Mushrooms are a good source of selenium, potassium, niacin, copper, and iron. They also provide a small amount of vitamin D and protein. Mushrooms also provide a small amount of choline, a vitamin-like nutrient that may improve memory and muscle function. Mushrooms are also incredibly versatile! Add them raw to salads, cook them with different vegetables such as onions, or use them as a substitute for beef for meatless burger option.

Cauliflower. This cruciferous vegetable is high on the list for nutrition quality. Cauliflower is great source of vitamin C and a good source of B vitamins, dietary fiber, and manganese. Due to the phytochemical content from glucosinolates in cruciferous vegetables, such as cauliflower and broccoli, these vegetables have been linked to cancer prevention. Cauliflower makes a great low carbohydrate option for several recipes, such as cauliflower rice, mashed cauliflower, or cauliflower pizza crust.

These are just some of the many colorless foods that deserve a place on your plate and in your dietary rainbow. Be sure to try ginger, white nectarines, jicama, parsnips, turnips, artichokes, garlic, and onions for their own unique flavor and nutrient profiles that can benefit your diet.

 

-EAW

 

Resources:

http://www.theglobeandmail.com/life/health-and-fitness/health/leslie-beck-five-colourless-foods-that-belong-in-your-diet/article34701632/?service=print

https://www.ncbi.nlm.nih.gov/pubmed/15800557

http://www.fruitsandveggiesmorematters.org/fruit-and-veggie-color-list

 

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Turmeric Recipes and Health Benefits

Although turmeric has been around for thousands of years, it has just recently gained more popularity due its antioxidant, anti-cancer, and anti-inflammatory properties. It has been deemed a so-called “superfood” (not a real thing, but I digress) due to these potential health benefits.

Turmeric is an herbaceous perennial plant of the ginger family and is native to southern Asia. It has been classically used as a spice in curries, but other uses include therapy in alternative medicine and dyes due to its beautiful orange hue.

Image result for turmeric
http://www.everydaytalks.com

Curcumin is the principal ingredient in turmeric that contributes the yellow, orange pigment and contributes to these antioxidant properties.

In research, turmeric has shown promising results for anti-cancer and anti-inflammatory effects. However, there is a lack of “gold standard” research available aka double-blind, randomized, controlled trials with large sample groups to discern the exact mechanism of turmeric in the body and therefore, it is not yet feasible to make concrete recommendations. In addition, there is also lack of data on toxicity, dosage, and availability of turmeric. Moral of the story, more quality research needs to be done in order to determine turmeric’s exact mechanism in the body and exact dosage recommendations.

With that being said, having looked through research on turmeric, I would opt to use it in your cooking than not due to the optimistic anti-inflammatory effects. You can use it in sweet or savory recipes. It is incredibly versatile!

  • Savory:
    • Protein marinades
    • Curries
    • Eggs
    • Hummus
    • Vegetable side dishes
    • Stir fries or other Asian dishes
    • Soups
  • Sweet:
    • Energy bites
    • Smoothies
    • Baked goods (cookies, muffins, or pastries)
    • Add it to tea with milk and honey

Here are just a few of the recipes that I really enjoyed turmeric in. Next on this list…turmeric hummus and turmeric poached eggs. I mean truly what can’t you add turmeric to?!

Turmeric Energy Bites

IMG_6750

Yield: 17-18 bites

Ingredients:

  • 1 cup old-fashioned oats (~1/2 cup oat flour)
  • 1/2 tsp ground cinnamon
  • 1 tsp turmeric
  • 1 Tbsp 1 tsp ground flaxseed
  • 1 Tbsp wildflower honey
  • 1 cup peanut butter or other nut butter
  • 2 Tbsp soy milk
  • Optional coatings: crushed walnuts, shredded coconut, turmeric, or crushed pistachios

Directions:

  1. Add oats to a food processor or Ninja blender and pulse until powder-form.
  2. Combine oat flour, cinnamon, turmeric, flaxseed in a small bowl and mix until evenly distributed.
  3. In medium bowl, mix honey, peanut butter, and soy milk. Slowly add the flour mix to the nut butter bowl. You can either mix slowly with an electric mixer or combine the mixture with your hands.
  4. Place your desired coatings in small, separate bowls. Roll the dough into small balls and roll in desired toppings. Refrigerate or freeze.

IMG_6754

IMG_6761

Turmeric Yogurt

This easy yogurt dish is oddly addicting. Maybe it was something about the bright yellow color or creaminess of the yogurt combined with the peanut butter. Either way, I’m sold! This makes a great breakfast, snack, or healthy dessert option. It’s also packed with protein from the Greek yogurt and nut butter!

Turmeric smoothie bowl

Ingredients:

  • 1 1/2 cup plain Greek yogurt
  • 1/4 tsp turmeric
  • 1 Tbsp 100% pure maple syrup
  • 1/8 tsp ground ginger
  • 2 Tbsp soy milk (or your milk of choice)
  • 1 Tbsp peanut butter or other nut butter
  • Optional toppings: fruit of your choice, crushed pistachios, chia seeds

Directions:

Combine yogurt, turmeric, maple syrup, ginger, milk, and peanut butter in a bowl. Top with your favorite fruit or nuts. Enjoy immediately or refrigerate.

Turmeric Smoothie

Turmeric Smoothie

Yield: 8 oz smoothie

Ingredients:

  • 1 Tbsp fresh ginger, minced
  • 1/2 fresh banana
  • 1/4 cup plain Greek yogurt
  • 1/2 cup soy milk (or your milk of choice)
  • 1/4 tsp turmeric
  • 1/4 tsp vanilla extract
  • 1/4 tsp pure Michigan wildflower honey
  • 4 ice cubes
  • pinch of cloves (optional)

Directions:

  • Combine all the ingredients in a blender or Ninja and pulse until smooth. Enjoy immediately or refrigerate/freeze for later.

Enjoy!

-EAW