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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:

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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:

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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:

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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:

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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

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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.

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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

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Nutrition Facts Label Decoded

With so much information available on food labels, it can be difficult to navigate and figure out what’s really best for your body.

I had a really fun discussion with WZZM 13 news yesterday morning about how to best navigate those confusing food labels and why to be cautious about health claims. Check out the video here!

http://www.wzzm13.com/entertainment/television/programs/my-west-michigan/de-coding-food-labels-to-make-healthy-lifestyle-choices/428463693

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Marketing of food items affects how we as consumers purchase foods and this proves true with foods that we think are nutritious. A recent study from the Journal of the Academy of Nutrition and Dietetics revealed that individuals were more likely to purchase snacks with health claims even if they are not the most nutritious. Health claims can include organic, low-fat, all-natural, reduced sodium, etc.

In particular, participants in this study were 30% less likely to use the Nutrition Facts label before their purchase if a nutrient content claim was on the front of the package. Although only 10% of participants opted to look at the Nutrition Facts label, those that did were 5 times more likely to choose the healthier option. These results only cement the need for consumers to be their own health advocates and understand how to navigate food labels for healthy foods.

Guide to navigating food labels

Sample Nutrition Facts label:

Current_Label_notitle_NFL_3.24.14

1. Start with the serving size. Look at the serving size and total servings per container. Then ask yourself, “Am I going to consume more than one serving”? If the answer is yes, then be sure to double the total nutrient numbers (i.e. calories, grams of fat, etc.).

2. The Rule of 3. Know which nutrients to limit and which to get more of. The top three nutrients, fat, cholesterol, and sodium are all nutrients to keep your intake the least of as part of a healthy, balanced diet. However, intake of the right type of carbohydrates, dietary fiber, and adequate vitamins and minerals, such as calcium, are nutrients to make sure you get enough of.

3. Understanding the percent daily value. Knowing that 5 percent DV or less is low and 20 percent DV or more is high is an easy rule of thumb to remember. Always remember to double these percentages as needed if you are consuming more than one serving.

Take away message(s):

  • Don’t depend on health claims to determine the nutrition quality of a food.
  • When in doubt, check the nutrition facts label! I know it can be scary, but by just looking at the nutrition facts label, you are more likely to make a healthier choice.
  •  If this is still very confusing to you, start by shopping the perimeter of the grocery store to increase your probability of purchasing fresh and healthy ingredients.
  • Better yet, focus on using the MyPlate method by filling your plate with nutrient-dense foods, such as fruits, vegetables, whole grains and legumes that don’t need health claims to make them healthy.

MyPlate icon

Have a great Thursday everyone!

-EAW

 

 

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My Pesto Manifesto

Why I am writing a pesto manifesto?

As opposed to most manifesto’s, this one is short and sweet.

Next time you grab your favorite pre-made pasta sauce or pesto at the store, check the label. These sauces are not only expensive, but are also chock-full of sugar, salt, or both. A half cup of pre-made pasta sauce can pack in 10 grams of added sugar and 430-480 milligrams of sodium. This equates to 27-41% of the recommended daily added sugar intake and 20-25% of recommended daily salt intake. Sometimes as a society, we forget that pasta sauces or pestos aren’t grown in a jar in the grocery store. We have adapted to the convenience of picking these items up at the grocery, but quite frankly, these are some of the easiest things to make at home…SERIOUSLY…so…easy. Once I got started on my pesto kick, I couldn’t stop. The beauty of making pesto or pasta sauces from scratch is you can add as much or as little salt, fresh ingredients, oil, or spices you desire. I made basil walnut pesto, lemon pistachio pesto, and sun-dried tomato pine nut pesto.

The key to a good pesto:

  • Fresh herbs or leafy greens: basil, oregano, sage, arugula, spinach, etc.
  • Nuts or seeds: Pistachios, pine nuts, walnuts, almonds, cashews, sunflower seeds, etc.
  • Oil: olive oil is the most common (I used extra virgin)
  • Cheese: Parmigiano Reggiano, Pecorino Fiore Sardo, and Pecorino Romano
  • Other optional add-ins: lemon juice, garlic, sun-dried tomatoes, etc.
  • Salt and pepper
  • Mortar-and-pestle or food processor

How to eat pesto:

  • Pasta
  • Artisan bread as a bruschetta
  • Whole grain toast with a poached or fried egg (my fav!)
  • Whole grain crackers
  • Drizzled on roasted vegetables, meat, or fish

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Basil Walnut Pesto

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  • Ingredients:
    • 2 garlic cloves
    • 1 cup packed fresh basil leaves
    • 1/2 cup walnuts (I used toasted walnuts to add a nutty flavor)
    • 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.

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Pistachio Lemon Pesto

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  • Ingredients:
    • 1/4 cup extra virgin olive oil
    • 1/3 cup pistachios
    • 3 garlic gloves
    • 1 cup fresh spinach, rinsed and de-stemmed
    • juice from half a lemon (~3 Tbsp.)
    • dash of salt and pepper
  • Directions:
    • Add all ingredients to a food processor and pulse until desired smoothness.

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Sun-dried Tomato Pine Nut Pesto

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  • Ingredients:
    • 1/4 cup extra virgin olive oil
    • 1/3 cup sun-dried tomatoes
    • 3/4 cup fresh spinach, rinsed and de-stemmed
    • 1/4 cup pine nuts
    • 2 Tbsp. grated Parmesan cheese
    • 2 garlic cloves
    • dash of salt and pepper
  • Directions:
    • Add all ingredients to a food processor and pulse until desired smoothness.

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Enjoy!

-EAW

 

 

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Pickling 101

I recently finished a fictional novel One Second After by William R. Forstchen. The book is about the aftermath of an electromagnetic pulse (EMP) hitting the United States. Now I’m sure you are asking yourself “what is an EMP”? Time to nerd out for a second…an EMP is the result of a nuclear warhead being detonated miles above the Earth’s surface. An EMP emits blasts of gamma radiation which alter the magnetic and electric fields on Earth’s surface and ultimately permanently damage all of our electronics. And this would not be just a brief power outage. This would mean you cannot use any of these electronics again. That includes most cars nowadays, computers, phones, any outlets therefore, refrigeration and your freezer are also SOL. In other words, we are put back in the stone ages. The need to hunt and gather becomes our new reality.

This book really hit home with the reality of our food dependence as a society. Many kids and even adults don’t know where some of our food comes from, such as cuts of meat or fruits and vegetables. Some of us have not been challenged to think about where our food comes from. This book reminded me of the importance of knowing where food comes from, not only for the sake of understanding our food system, but also to teach myself skills that allow me to not be as dependent on grocery stores. God forbid, if something like this did actually happen in our time, I would have the skills to preserve food for longer periods of time.

When I think about pickling or canning, I immediately think of my grandparents. They are really the only people I remember actually pickling and canning food when I was a kid. Now, most people buy their canned or pickled goods in the grocery store. Pickling or canning now almost seems a little medieval really. However, pickling and canning can be a great skill to preserve any extra produce from your garden or even from the grocery store. Pickling has been used in different cultures for centuries, such as the Germans with sauerkraut (pickled cabbage) and Koreans with kimchi (fermented napa cabbage, radish, scallions, garlic, ginger, and cucumber). Pickling has also had a surge in the foodie world. It creates a twist on acidic flavors and allows chefs to be more eco-friendly by preserving certain produce for longer periods of time.

Pickling expands the lifespan of food through fermentation with brine or vinegar, which kills most bacteria and lowers the pH or acidity level. This fermentation process affects the texture and flavor of the food. Pickled foods can last up to 5-6 months. As opposed to canning, the food does not need to be completely sterile before sealing. The fermentation process, level of acidity, and lack of oxygen help kill the bacteria and alter the flavor of the food.

Basic pickling includes:

  • Salt (and sometimes sugar as well)
  • Vinegar
  • Desired fruit or vegetable
  • Desired spices (common ones: mustard seed, garlic, cinnamon, cloves)

You can use a wide array of vinegars (white, red wine, balsamic, rice wine, apple cider, Sherry, white wine, etc.). I used red wine, white, and rice wine vinegar and made pickled cucumbers with onion, ginger, and radishes. See below for these recipes!

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How to use pickled fruits and vegetables:

  • Add to fresh salads.
  • Serve pickled radishes with a sunny side egg.
  • Top your sushi with homemade pickled ginger.
  • Dip pickled vegetables in hummus.
  • Enjoy as a stand-alone side dish with lunch or dinner.
  • Add to an antipasto appetizer platter.
  • Add to your favorite sandwich (i.e. Banh mi).

Health Benefits:

  • Fermentation during pickling creates probiotics.
  • Probiotics are live microorganisms that are intended to have health benefits.
  • The potential health benefits of probiotics still requires more research, but some evidence has demonstrated that probiotics may help promote healthy gut flora, which in turn can help regulate gut function.
  • Other probiotic-containing foods: yogurt, Kefir, kombucha, kimchi, sauerkraut, tempeh, etc.

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Utensils:

  • Cutting board
  • Chef’s knife
  • Vegetable peeler
  • Mandoline slicer
  • Pint size mason jars (wash all needed jars with soapy water, rinse, and dry before using)
  • Measuring cups and spoons

 

Pickled Ginger

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  • Yield: 1 mason jar full
  •  Ingredients:
    • 12 oz fresh ginger (2-3 big roots)
    • 1 red radish
    • 1 1/2 Tbsp Kosher salt
    • 1 1/2 Tbsp granulated sugar
    • 1/2 cup rice wine vinegar
    • 1 cup water
  • Directions:
    • Peel the outer layer of the ginger root and discard.
    • Using a mandoline slicer, slice the ginger root into small pieces.
    • In a small bowl, toss ginger with the salt and set aside for 30 minutes.
    • Wash a radish, slice off the root end, and slice thinly using the mandolin slicer.
    • Add radish then ginger to the mason jar.
    • In a small saucepan, bring the vinegar, sugar, and water to a boil. Once the sugar is dissolved, remove pan from the heat and let it cool to room temperature.
    • Once cooled, add the vinegar mixture to the mason jar and seal tightly. Store in the refrigerator.

Pickled Radishes

  • Yield: 1 mason jar full
  •  Ingredients:
    • 1 bunch of radishes (~8-10 radishes)
    • 1/2 cup red wine vinegar
    • 1/2 cup water
    • 1 1/2 tsp Kosher salt
    • 1 Tbsp granulated sugar

Pickled Radishes

  • Directions:
    • Wash the radishes and cut off the root ends.
    • Slice thinly with a knife or with mandoline slicer.
    • Pack sliced radishes into a mason jar.
    • Whisk the vinegar, water, salt, and sugar in a small bowl and add to jar.
    • Refrigerate for at least 15 minutes before serving.

 

Spicy-Sweet Pickled Cucumbers

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  • Yield: 1 mason jar full
  •  Ingredients:
    • 1/4 cup sliced onion (I used yellow onion)
    • 1/4 tsp red chili flakes
    • 1-2 Tbsp fresh lime juice
    • 3 1/2 Tbsp brown sugar, packed
    • 1 tsp Kosher salt
    • 1/2 cup white vinegar (rice wine vinegar can also be used)
    • 1 English cucumber

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  • Directions:
    • Using a mandoline slicer or sharp knife, slice the cucumber and onion.
    • In a saucepan, bring chili flakes, lime juice, brown sugar, salt, and vinegar to a boil. Once the sugar is dissolved, remove pan from the heat.
    • Add vinegar mixture to cucumbers and onion in a medium sized bowl.
    • Once at room temperature, add the brine with cucumbers and onion to the mason jar.
    • Seal tightly and refrigerate.

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Enjoy!

-EAW

 

 

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Czeching into my roots

On this Fat Tuesday, it only seems fair to pay homage to my Czech and Catholic roots. My grandparents have always been excellent examples for me throughout my life. Always staying true to their roots, whether that involved family, Catholicism, Czech food, baseball, or their beloved Nebraska homeland. I have very fond memories of my grandmother’s fluffy Czech potato dumplings and holding ump-teen barn kittens at my Aunt’s farm near Utica, Nebraska. I had the pleasure of visiting my grandparents and Nebraska side of the family last May and I am just now getting around to talking about this fun little trip.

One of my favorite parts of this trip involved checking out the famous Bohemian Cafe in south Omaha. This family owned restaurant features authentic European dishes (and uniforms I might add) since 1924. Their mouth-watering Czech dishes have not only attracted my devoted Czech grandparents, but fellow foodies like myself from all over the world.

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My grandparents, Mom, and me outside the Bohemian Cafe.
Liver Dumpling Soup
Roasted Duck with dumplings and gravy

This liver dumpling soup and roasted duck with dumplings and gravy was so delicious, it inspired me to make my own Czech potato dumplings. The recipe was so easy and left me with an abundance of fluffy dumplings to add to my favorite soup, serve with your choice of roasted meat, or freeze for later.  Enjoy friends and happy Fat Tuesday!

Czech Potato Dumplings

Yield: 6-8 servings

Ingredients:

  • 3 cups cold mashed potatoes
  • 2 whole eggs
  • 1 egg white
  • 3 cups Wondra flour
  • 6 Tbsp unsalted butter
  • Soy milk as needed (or your milk of choice)

Directions:

  • Boil peeled potatoes until soft. Drain and mash with 4 Tbsp butter and milk. Allow potatoes to cool and mix in eggs. Add one cup of flour in at a time and mix well. You may need additional flour until the dough is firm. Use your hands as needed to add in the last cup of flour.

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  • Separate the dough into two balls. On a floured surface, roll each ball of dough into two long ropes about 2 inches in diameter. You should have two dumpling rolls when you are finished.

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  • Fill a large pot 3/4 full of water and bring to a bowl. Take a sharp knife, dip the knife in flour and cut dough into 1 1/2 to 2 inch pieces. Run the knife through the flour as needed to prevent the dough from sticking to knife.

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  • Once water is boiling, add dumplings from one roll into the boiling water, stir to avoid the dumplings sticking to the bottom, and boil for 15 minutes. Spray a metal cookie sheet with non-stick spray. Remove dumplings with a slotted spoon and place on the tray. Drizzle dumplings with 2 Tbsp of melted butter. Place tray in the oven on warm. Repeat the boiling process with the remaining dumplings.

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Dumplings can be served with your favorite roasted meat topped with gravy, added to your favorite stew or soup, or frozen to use at a later time.

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Enjoy!

Recipe adapted from Just A Pinch Recipes.

-EAW

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The Heart of the Matter

Happy Friday eve friends! Heart Month is always a great month to reflect on your lifestyle choices and heart health. This February, I had a great time discussing simple swaps for a healthier heart with both Fox 17 (see the video link below) and the Walker Chamber of Commerce.

http://fox17online.com/2017/02/13/simple-swaps-heart-healthier-meals/

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One of my main focuses with heart health is knowing your numbers (blood sugar, blood cholesterol, blood pressure, and body weight). Many people overestimate how healthy they are. In particular, a recent survey from Consumer Reports revealed that 90% of Americans think their diets are healthy, while in reality, 68% of Americans are overweight or obese. The resolution to this problem? Know your numbers! The numbers never lie.

With 1 of every 3 deaths caused by cardiovascular disease, it is essential that you take these simple swaps seriously because it affects so many Americans. If that statistic doesn’t scare you, think about this. When discussing heart health with the Chamber of Commerce, I asked the audience to raise their hands if they have known anyone with a cardiovascular condition, such as stroke, coronary heart disease, heart arrhythmias, heart attack, high blood pressure, and heart failure. Not surprisingly but sadly, almost everyone in the audience raised their hands. Heart health affects EVERYONE, not just those with a genetic history.

The great news?

Diet and lifestyle choices play a major role in heart health, making heart health within your control! By watching the amount of added sugar, salt, omega 3 fatty acid intake, and dietary fiber in your diet, you can avoid those scary statistics listed above. Here’s how…

Simple Swaps to a Healthier Heart:

Choose whole grains over refined grains.

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  • Whole grains are a great source of dietary fiber.
  • Getting adequate amounts of dietary fiber can help improve blood cholesterol, and lower risk of heart disease, stroke, obesity, and type 2 diabetes.
  • Whole grains are also excellent sources of B-vitamins, iron, magnesium, and selenium.
  • Shoot for making half of your grains whole grains or dietary fiber goal of at least 25 grams daily.
  • Types of whole grains: whole wheat or whole grain bread, oatmeal, brown rice, popcorn, barley, farro, and bulgur.
  • Not a big whole grain person? Consider adding or sneaking in other types of whole grains, such as chia seeds or ground flax seed to cereal (hot or cold), yogurt, smoothies, etc.

Choose fatty fish over other types of fish.

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  • Fatty fish, such as salmon, mackerel, herring, sardines, and albacore tuna are examples of fatty fish that are high in omega-3 fatty acids.
  • Omega-3 fatty acids can help decrease risk of abnormal heartbeats, decrease triglyceride levels, reduce growth of heart plaque build-up, and lower blood pressure.
  • The American Heart Association recommends eating fatty fish at least twice a week.
  • Not a big fish person? You can get other healthy fats (i.e. mono and poly-unsaturated fatty acids) into your diet from other foods, such as:
    • Avocadoes
    • Canola or olive oil
    • Soybeans
    • Walnuts
    • Flaxseed
    • Chia seeds
    • Omega-3 fortified foods, such as eggs, milk, or yogurt.

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Opt for low or zero calorie drinks over sugary beverages to help reduce added sugar intake.

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  • Too much added sugar intake from sugary beverages, desserts (ice cream, sweetened yogurt, sweetened milk), candy, cookies, and refined grains can increase your risk of obesity and diabetes.
  • The American Heart Association recommends limiting added sugar intake to 6 teaspoons (24 grams) for women and 9 teaspoons (36 grams) to men.
  • Instead, hydrate yourself with low calorie beverages, such as water, unsweetened tea, or water infused with lemon, lime, cucumber, basil, or fresh mint.

Choose canned vegetables labeled “no salt added” or frozen vegetables without added sauces.

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  1. Excess salt intake, especially from pre-packaged and processed foods, can put you at risk for high blood pressure, stroke, heart failure, osteoporosis, kidney disease, headaches, and kidney stones.
  2. The American Heart Association recommends a daily salt intake of less than 2000mg with a ultimate goal of less than 1500mg per day.
  3. Be sure to drain and rinse your canned beans or vegetables. This can cut the sodium back by 40%!

Participate in meatless Monday!

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  • Enjoy a meatless day once a week to help lower your cholesterol and reduce your risk of cardiovascular disease.
  • Substitute a Portobello mushroom for a beef patty when making a burger or replace ground beef with extra or different beans in chili to help reduce your saturated fat intake.

-EAW

For more information on heart health, be sure to check out www.heart.org.

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Top 5 Healthy Superbowl Sunday Swaps

With Superbowl Sunday approaching quickly, I know many of us are starting to think about the food. Dips on dips on dips plus WINGS. But then you may also be thinking about calories or diet debunking. Yeah, my Whole 30-er’s I’m talking to you 🙂

Some sources say Americans consume up to 2,400 calories on Superbowl Sunday, while others report numbers up to 6,000 calories by the end of Superbowl Sunday. Either way, these numbers are astronomical! And the key to remember is it doesn’t have to be like this. You can have an enjoyable Superbowl Sunday by just making a few easy and healthy swaps. Trust me, these swaps are undetectable! What people don’t know won’t hurt them. Hey, it may even help them in this case.

Old Bay Hot Wings
http://www.foodandwine.com

The video link below is the Fox 17 healthy appetizer swap segment that I did right before Christmas this past December, but many of these swaps still apply so be sure to check it out! Otherwise, skip down to these healthy and simple swaps 🙂

 

fox17-healthy-appetizer-simple-swaps

http://fox17online.com/2016/12/12/west-michigan-moves-simple-swaps-for-holiday-appetizers/

Dip into a healthy new year –

  • Healthy spinach and artichoke dip:
    • Simple swap(s):
      • Use a combination of low fat and fat-free cream cheese, as well as non-fat, plain, Greek yogurt for ~60% lower calories and ~80% less fat.
      • Double the artichoke amount for higher veggie and fiber content. Use frozen spinach for a time/convenience factor.
      • For your chicken wing dip, use the Hidden Valley Ranch Greek Yogurt Dip mix with non-fat Greek yogurt for less calories and fat.

Avoid getting nutty this Sunday…

  • Serve air-popped popcorn instead of nuts.
    • Simple swap(s):
      • This Superbowl Sunday, try serving air-popped popcorn instead of nuts. One half cup of nuts is almost 9x more calories than a half cup of popcorn.
      • Popcorn is a great whole grain snack and great source of dietary fiber.
      • Try fun, new variations of popcorn flavors, such as ginger and wasabi, chili-garlic, parmesan and truffle oil with parsley, and paprika and chili powder.

Indulge the right way—

  • Don’t let baked goods debunk your diet!
    • Simple swap(s):
      • Use unsweetened applesauce to replace half or more of your margarine, shortening, or oil in your baked goods for ~50% less calories and fat.

Don’t drink your diet away—

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  • Calories can add up from beverages, not just food alone. Keep an eye on your added calories from alcohol and high-calorie drinks.
    • Simple swap(s):
      • Ok people, I know you are going to drink and who are we kidding, there isn’t a healthy substitute for beer (unless you enjoy light beer aka water), but let’s keep count at the very least. If you won’t limit yourself to one or two drinks for health, at least do it for safety purposes. Drive safely!
      • Make a wine spritzer using 3 oz white wine and 2 oz club soda or carbonated water to keep your head clear during a Superbowl Sunday party and to cut back on ~40% or ~50 calories.

Get creative with your balls (meatballs of course)—

  • When making meatballs, mix half of your ground beef with cooked lentils to lower calories and fat content.
    • Simple swap(s):
      • Reduce the amount of ground beef by half and add cooked lentils in your meatball recipe to provide up to 20% fewer calories and ~40% less fat.
      • If convenience or time is a factor, check to see if there are pre-cooked lentils available in the produce section at the grocery store.

Spiced Beef and Lentil Meatballs:

Prep time: 20 mins, Total time: 50 mins, Servings: 12-14 meatballs

  • Ingredients:
    • ¾ lb (341 g) lean ground beef
    • 1 cup (250 ml) cooked green lentils
    • ½ cup (125 ml) finely chopped onion
    • 2 garlic cloves, minced
    • ½ cup (125 ml) bread crumbs
    • 1 large egg, lightly beaten
    • 1 tsp (5 ml) dried thyme
    • 1 tsp (5 ml) dried oregano
    • 1 tsp (5 ml) salt
    • ½ tsp (2 ml) ground black pepper
    • 3 Tbsp (45 ml) canola oil
  • Directions:
    1. Preheat oven to 400*F.
    2. Combine all of the ingredients (except oil) in a large bowl and gently mix until combined.
    3. Form into golf ball sized meatballs, about 1 ½ inches in diameter. Arrange on a tray. Should make about 12-14 meatballs.
    4. Set a large skillet over medium-high heat and add the oil. Let it warm for 30 seconds. Add half of the meatballs and brown on all sides. Remove to a paper towel lined plate. Repeat with remaining meatballs.
    5. Arrange meatballs on a parchment-lined baking sheet and bake for 15 minutes, or until thermometer reads an internal temperature of 160F.

Enjoy!

-EAW