Robinsbite

Best Guacamole? Only 2 Ingredients Needed

2011-09-16T12:24:00.000-07:00

Lots of chatter today about National Guacamole Day and what makes the best guacamole. I've seen recipes with 10 ingredients and enough "goodies" to dilute-not enhance- the taste and flavor of avocado..it's a crime. Want to know the best guacamole recipe? Listen up--come closer--you're not going to want to miss this....it's 2 words. Ready?

Avocado + Salt

That's it. Pure and unadulterated recipes allow us to actually TASTE the actual ingredient that's being highlighted. No need to accessorize this amazing fruit. This is a family and fan favorite.

I've seen a lot of people slice their palms and finger tips by not following proper knife safety when preparing guacamole. Check out this video by CHOW for the easy and safe way to remove the pit.

Reduce, Reuse, Recycle-Resnack

2011-09-11T14:56:00.000-07:00

Found this adorable reusable snack pouch on Etsy-perfect for a little boy who loves his snacks and even more perfect for a Mom who doesn't want to use plastic baggies for said snacks!

I've never ordered anything from Etsy before, but things just may change today!

Have you ordered anything similar?

Cleats & Eats: Snacks from the Sidelines

2011-09-08T14:26:00.000-07:00

Regan Jones from the Professional Palate takes over Robinsbite today as Football Week begins....

When my friend and (much admired) colleague Robin invited me to be a guest blogger here on her blog, I jumped at the opportunity. I admire Robin’s style, spirit for all things food and overall approach to communicating nutrition news. We are cut from the same cloth when it comes to our approach to making nutrition a “taste-first” topic.

The fact that she does not share my ardent devotion to college football is something that I have chosen not to hold against her. It is, however, the reason that I am thrilled to step in as her guest blogger today to give the RobinsBite audience the seasonal food nod toward one of this country’s favorite pastimes - football.

College, NFL, fantasy, you name it... when it comes to football, my household is probably paying attention to it. (Ironically, I met Robin while living in Texas- the only place on Earth where people actual tailgate for high school football. It’s insane the love of football those wonderful Texans share with folks like me, born and raised in the Deep South where football truly divides families and decides elections. And frankly, I love Texas all the more for it!! But back to the topic at hand....)

I have come to realize over the years, though, that the problem with a season full of tailgating (or better yet “tablegating” for the poor lot of us who have either been displaced from our alma mater in distance OR have a couple of future football fans toddling around the house keeping us home) is that often the nutrition numbers don’t really add up in your favor.

Don’t get me wrong... I’m a big believer in that classic dietitian mantra of “all foods can fit.” But the question is... if you fit in too many fun foods this season, will you really fit into your jeans come Super Bowl?

I get plenty of requests every year to “lighten” a traditional tailgate dish... and I’m happy to oblige. In fact, I’ve just launched a season long #footballfriday bloghop on my blog celebrating popular tailgating dishes from bloggers across the web. But if you really want to score big not only on taste, but nutrition as well, you can look to those naturally nutrient-rich choices that are already fan favorites:

In shell pistachios - In general, nuts are always a good choice because of their vitamin, mineral, protein and fiber content. Where people get into trouble is overdoing their portions (which can mean big calories!) The thing I love about in shell pistachios, though, is that the act of breaking open each pistachio is a natural way to slow down that “grazing” that can otherwise lead to excess calories.

Black Bean and Corn Salsa - This is one of my all-time favorites. It’s based on a recipe I tested while working in the Test Kitchen for one of Southern Living’s cookbooks. It’s always a hit, even alongside some of it’s heavier, dip competitors. Fresh salsas, whether made from tomatoes, corn, beans, mangos, peaches... you name it... are an ideal way to sneak in something fresh, veggie &/or fruit filled without making people feel like you brought the “diet dip.”

Fruit & Cheese tray - On this point, I differ with some cheeseheads in that I’m actually “pro” cubed cheese for this type of spread. I’ll confess that once you cube cheese, it does begin to lose its moisture faster, so beware of prepping too far in advance. Likewise, I recommend doing it yourself rather than buying pre-cubed cheese (I think the flavor and texture difference is totally worth the minimal extra effort.) Plus, by cubing yourself, you’re able to opt for reduced fat varieties, many of which now come in flavors and taste nothing like they did years ago (Yay! Score one for cheese lovers!) Because fruit is such a natural alongside cheese, here again you’ve offered your pals another nutrient-rich combo in the form of a fan favorite.

Roasted Veggie and Olive Antipasto - While traditional antipasto platters contain cured meats, I prefer an all veggie approach. Olives are a classic fixture, as are artichoke hearts. I add to that various roasted veggies (either roasted at home in a 450 degree oven until caramelized or picked up from the local deli). Drizzle with a touch of balsamic vinegar for low fat, high flavor... and can you say antioxidant powerhouse?

Grilled Chicken Skewers with Buffalo Sauce - As I said, I really hate to hit people over the head with the “this is lighter” notion. But nowhere is it more welcome in my books than ditching chicken wings (which frankly just don’t appeal to me as they’re mostly just poultry skin... *no thanks*), and instead opting for grilled chicken breast skewers and buffalo sauce. I mean really... what’s the appeal about wings anyway? It’s the heat in the sauce, right? This approach gives you that same appeal for far fewer calories.

I can’t really say whether the appeal of football season is the chance for my team to lace up their cleats and take a run at the championship, the opportunity to spend time with friends and family or simply a good excuse to break out the chip and dip bowl for some delicious eats... probably, it’s a combination of all of the above. I can say, however, that whatever the season holds on the field, lining up these choice clearly means winning “off” the field.

Regan Jones, RD authors the blog The Professional Palate from her home in Georgia where she is actively grooming two young sons for a lifelong football devotion to her alma mater, Auburn University. (Just don’t tell her husband who is equally devoted to doing the same for their in-state rival.)

Easy Back to School Dinners-RPK's Taco Salad

2011-09-06T13:36:00.000-07:00

Back to school lunches-check. Carpool schedule-check. Homework-check. Now, what's for dinner? This is the best time to whip out your 30 minute or less dinners and plan to rotate them for the first month or so until the craziness of back to school settles down. Make your menu, make a list and make sure the ingredients are within arms reach.

Here's one of my favorite 15 minute dinners...can be vegetarian or made with meat-its up to you.

Photo credit: Lynda's Recipe Box

RPK's Taco Salad

Salad Greens-the deeper the color, the better-as much as you'd like
Chopped tomatoes-as many as you'd like
1 cup black beans, rinsed and drained
1/3 cup corn kernels (can be fresh of the cob or out of the can-be sure to rinse and drain well)
1/4 cup reduced fat Mexican blend cheese or Mozzarella cheese, shredded
Salsa-as much as you'd like--this becomes your salad dressing
2 T low fat sour cream (optional)
2 T black olives
11-18 (depending on serving size) of blue corn or yellow corn tortilla chips ( I like Guiltless Gourmet Blue Corn chips or Costco's organic yellow corn tortilla chips

Layer in the following manner:
Lettuce, tomatoes, beans, corn, cheese, salsa, sour cream, olives. Crush chips on top of salad or place around salad and use as "scoopers". Feel free to throw on as many veggies as you'd like, too.

If you'd like to add lean ground beef or turkey, feel free to take out the beans and replace with the meat. Or, if you'd like a double shot of protein, leave the beans!

Why I Walk

2011-08-26T12:28:00.000-07:00

Walking is a daily thing around here-thanks to our two large Labradors, Bo (age 6) and Charlie (age 3). Without their exercise, they are completely bonkers--pacing, panting, nudging, paw on laptop, crying--bonkers. The responsibility is mine and one that I see as dual in purpose--the dogs get exercise and I do, too.

Charlie (left) and Bo. Could you say no to this?

The device below is enough to get me to push myself to make my walk into a workout. You see, I'm what some call competitive (only with myself, no need to worry). If I can make those numbers climb to the 6, 7, 8 or 900's when walking the dogs, I'm satisfied. Every now and then, I've been known to break into a light jog--to which I'm sure the dogs find hilarious. Me + Running = hilarious

Best Mother's Day Gift Ever-my Omron pedmoter

While the excuses could be many--it's 100 degrees, it's raining, I'm tired, etc. etc., they do not work for the dogs. It's time I cherish with them as, like many dogs, they were my first children before my child was born. Our animals are members of our family-we celebrate their birthday/adoption days, they are in our family photos and we can't imagine life without them. We do our best to let them know how much love and comfort they bring to us each day.

As I write this, I can't help but remember this image...

Hawkeye, there is no question how much love and comfort you brought to your soilder every day.

An Open Apology Letter to my Tomato Plants

2011-08-16T20:14:00.000-07:00

It's sad, isn't it. When I look at you, I want to cry. I'm sure if you saw yourselves in a mirror, you'd want to cry, too. Your withered, dry, unproductive state is enough to make anyone run to the closest Farmer's Market and search for the best homegrown tomatoes one can find. I have to agree. I know, I know, I made promises I couldn't keep....

You were planted a little late in the season. Okay, a probably more than just a little late...I'm going to say late May.
I failed at protecting you from the elements. Okay, it's been 100 degrees for the last 43 days in a row-nobody could protect you from the elements.
On occasion, I neglected to hydrate you properly. Okay, I traveled more this summer than I have in years and didn't create a watering program for you in my absence. My bad.

I did, however, do a few things right for you.

You often were the target of Labrador urination attempts-but I was able to direct the elimination process elsewhere.
Stakes-I couldn't wait to stake you guys and you did beautifully-for a while.
Little hands and fingers found your leaves quite interesting and I spent quite a but of time redirecting those hands away from your precious harvest. (by precious, I mean SIX total tomatoes from 3 plants)

And while we're on that topic, seriously? SIX total tomatoes all year? You were so promising-with your little flowers that bloomed-just waiting for a burst of tomatoes to appear-that never did. And those that I did harvest tasted...tasteless. What a disappointment! We were even poised with the video as we took our first-and last-bite. It tasted like nothing.

Sorry, I digress.

So, tomato plants #'s 1-3, I apologize for not taking better care of you this summer. Had Dallas not experienced its most severe heat wave on record, perhaps we would have had a fighting chance.

While I won't be needing any of the 25-things-to-do-with-fresh-tomatoes lists, I encourage those of you who had banner tomato crops this year to make sauce, eat them like apples ans share with others. Oh, I'm available to take them off your hands, too.

Through the eyes of a 5 year old: Cooking with Alex pt 4

2011-07-28T05:37:00.001-07:00

Continue with Intern Laura Bartee as she details the final post in a four part series on a cooking lesson Robin hosted.

Recently Robin hosted a cooking lesson for a five year old little girl named Alex for her birthday. If you missed the three healthy desserts we made, click to see the blogs detailing how Alex made Chocolate Covered Bananas with Almonds, Baked Apples and a Summer Trifle.

Cooking with Alex was so much fun, but that fun didn’t end with the three desserts. Alex had two more activities planned that DIDN’T involve cooking.

First – Alex and Laura commemorated her recipes by decorating them with scrapbooking paper. Alex picked two decorate scrapbook pages per recipe, which Laura put together for her. Having these recipes decorated with pretty papers of Alex’s choice meant these recipes became an important possession for her – one that she is likely to keep and display for others. Now her recipes can be taken home with her and enjoyed in the future, along with memories of her fun cooking experience.

The second activity Alex participated in was flipping through Boddler Bites Food in a Flash cards with Robin. These cards have multiple foods for each letter of the alphabet on a card. As Robin showed foods to Alex, Alex replied if she liked the food or not. Many foods Alex had liked and tried, though some she said, “eww” to immediately. As Robin asked why she thought that food was, “eww” they were able have a conversation about foods she had tried and not liked, or foods she perceived as tasting bad that she hadn’t tried.

The cooking lesson was extremely fun for both Robin and Alex. Alex learned to make three new healthy desserts and tasted some new foods! Robin was able to focus the cooking lesson on a few important lessons she wanted Alex to learn. Some of these lessons were:

1. Fruit is a sweet treat on its own, but can also become the base of a dessert that doesn’t need a lot of extra sugar added. Dessert can be healthy, especially when made with fresh fruits.

2. Alex learned new cooking techniques – such as chopping walnuts with an age appropriate tool – a plastic knife. She learned to melt chocolate in a double boiler, while under supervision. She was able to participate in the cooking process, making her feel connected to the recipe and likely to want to make it again.

3. Alex’s senses were exposed to new flavors and textures, which is important for children (and adults!) to experience to expand their palete. Alex had never tried walnuts or almonds before and found she liked walnuts, but was unsure about the almonds. Smelling the cinnamon, nutmeg and vanilla were new to her nose and allowed her to “preview” some of the flavors she would be tasting in the finished dessert. Tasting the whipped cream while it was being sweetened taught Alex the process of adding sugar slowly and how sugar affects the flavor of the cream.

4. Robin encouraged Alex to complete parts of the recipe herself – even when she thought she couldn’t do it. She dipped the bananas into the chocolate and grated the nutmeg for the Baked Apples. She mastered the stuffing of the filling into the apples and decorated the berry trifle without any assistance. Alex saw each task through to the end, which is an important lesson for anyone.

5. Honoring hunger was taught to Alex through eating a healthy lunch prior to the cooking lesson and trying small samples of each recipe made. She knew when her tummy was full and was happy to take home the leftovers to share with her family. Dessert can be enjoyed in moderation, which was emphasized during the cooking lesson.

6. Most importantly, Alex was taught how to cook and be interested in preparing healthy and fresh foods!

This cooking lesson was a great experience for Robin, Alex and Laura. If you have any suggestions or experiences with cooking lessons for children, feel free to share them in the comments below!

Through the eyes of a 5 year old: Cooking with Alex pt 3

2011-07-27T06:26:00.000-07:00

Continue with Intern Laura Bartee as she details part 3 of a cooking lesson Robin hosted. Stay tuned to Robins Bite to see more sweet and healthy treats!

Recently Robin hosted a cooking lesson for a five year old little girl named Alex for her birthday. If you missed the first two dishes we made, click to see the first blog detailing how Alex made Chocolate Covered Bananas with Almonds and Baked Apples.

As mentioned in the two previous posts, the class focused on healthy sweets and treats, all of which included fruit. The final dish we taught Alex to make was a summer trifle, a recipe Robin provided from her memory!

This trifle was special because it featured delicious treats like pound cake and fresh whipped cream, but also incorporated healthy berries. Also by making the whipped cream by hand, we taught Alex how to sweeten the whipped cream herself – which included less sugar than store-bought whipped cream.

Making fresh whipped cream was the first step of this dessert! We started with heavy cream and poured it into a bowl. Laura whipped the cream with beaters while Alex dodged the flying cream specks that kept hitting her in the nose!

The process took some time, but after roughly five minutes, Alex saw the whipped cream!

This whipped cream was sweetened with 1 tsp vanilla extract and sugar to taste, approximately 3 Tablespoons. Robin added a tablespoon at a time and had Alex test it after each stir. When it was sweet enough, she stopped. This method allowed the whipped cream to be sweet, but not overly sweet from too much added sugar!

While we whipped the cream, Robin rinsed blueberries and raspberries and sliced a Sara Lee frozen pound cake.

Choosing a smaller container, Robin showed Alex how to layer the pound cake, whipped cream then berries on top of each other.

Soon the trifle layers were in place and it was time to decorate the top with berries! Alex took this job very seriously, starting with an “A” made from blueberries and decorating the rest with the raspberries.

After the trifle was completed, Alex wasted no time digging into the delicious treat! She was served her dessert in a tall glass, which displayed the pretty layers and provided a perfect kid-appropriate portion!

Upon hearing Laura wasn’t going to have any of her trifle because she doesn’t like whipped cream, Alex stated, “I don’t trust anyone who doesn’t like whipped cream!” Well, at least she’s honest!!

This recipe was simple and fun for Alex to make! The recipe was very affordable and hands-on, and included sweet summer berries that were fresh and delicious. With the sweet fruit, there was no need to add a large amount of sugar to the homemade whipped cream. By choosing a small container to build the trifle, Alex learned to portion control without even realizing it!

Look forward to the next and final post, where Alex decorates her recipe cards and reviews what she learned at her cooking lesson from Robin!

Through the eyes of a 5 year old: Cooking with Alex pt 2

2011-07-26T06:54:00.001-07:00

Continue with Intern Laura Bartee as she details part 2 of a cooking lesson Robin hosted. Stay tuned to Robins Bite to see more sweet and healthy treats!

Recently Robin hosted a cooking lesson for a five year old little girl named Alex for her birthday. If you missed the first dish we made, click to see the first blog detailing how Alex made Chocolate Covered Bananas with Almonds.

The class focused on healthy sweets and treats, all of which included fruit. The second dish we taught Alex to make was Baked Apples, a recipe courtesy of Disney Family. This sweet treat included oats with important soluble fiber, walnuts with omega 3 fatty acids and apples which provide natural sugars and a great taste!

The first step of this dessert was to core each apple and peel the skin from the top half, a job left to assistant Laura. While she peeled, Alex worked on chopping the walnuts into small pieces using a plastic knife that kept her fingers safe.

With the apples and walnuts ready to go, the next step was to add the ingredients for the filling together in a bowl. Alex was excellent at measuring the oats and brown sugar, which she added to her chopped walnuts.

When it came time to add the cinnamon and nutmeg, Alex enjoyed the aroma and fragrance of the cinnamon, but was unsure about the nutmeg. Robin showed Alex how to use a microplane to grate the nutmeg fresh into the bowl.

After using the microplane, Alex was very excited to see the grate marks on the nutmeg! Suddenly nutmeg did not seem so odd.

Squeezing fresh lemon juice was the next challenge Alex accepted, a task she seemed very comfortable with but required a little muscle.

After adding the remaining ingredients to the bowl, Alex was able to stir everything together and stuff the apples, a job she found the most fun.

Alex was so proud of her hard work and wanted to bite into the apples immediately!

It was tough to wait for the apples to bake, but it was worth it once Alex tasted the delicious baked apple.

These apples were both healthy and yummy, making it difficult to remember they are made primarily of fruit. They are a perfect treat to make any season with affordable and easy to purchase ingredients. The recipe offers many kid friendly steps and helps a little one become actively involved in the cooking process.
Look forward to the next post, where Alex will make a Summer Trifle!

Through the eyes of a 5 year old: Cooking with Alex pt 1

2011-07-25T08:47:00.001-07:00

Intern Laura Bartee details a cooking lesson Robin hosted in this four part series. Stay tuned to Robins Bite to see more sweet and healthy treats!

Recently Robin hosted a cooking lesson for a five year old little girl named Alex for her birthday. As a present, Robin gave her the lesson of preparing healthy treats as a gift. We had the pleasure of teaching Alex three new recipes that would satisfy any sweet tooth, but all included healthy fruits as the base of the dessert! We shared tips with Alex about balancing and portion control while all enjoying these sweet treats and a wonderful afternoon together.

This is one of four blog posts to document the cooking lesson and the recipes we made. In this first post, we’ll cover the first treat – Chocolate Covered Bananas with Almonds. This recipe is from Eating Well, which we adapted it to include almonds instead of coconut. Almonds are rich in vitamin E and healthy fats, which add nutritional value to this dessert.

The first step of this dessert is to either use a double boiler or construct one like we did, and melt chocolate chips. Alex stirred her little heart out to melt the chocolate chips! We opted to use semi-sweet chips to balance the sweetness from the banana.

Once the chocolate melted, it was time to add the bananas to the equation. After peeling and cutting bananas in half, Alex helped us stick skewers into the bananas and then she dipped them into the chocolate. The bananas were slippery and Alex enjoyed licking the extra chocolate from her fingers.

Once the bananas were dipped in the chocolate we sprinkled some with toasted almonds and left others plain, as Alex wasn’t sure if she liked the almonds or not.

These bananas sat in the freezer for about an hour before it was time to enjoy! They came out deliciously rich and cold, almost like a banana popsicle!

Alex thought these were delicious and she didn’t even realize they were made primarily of bananas. And with only three ingredients, including no added sugar, these are an easy and affordable dish to make with your kids.

Look forward to the next post, where Alex will make Baked Apples!

Cucumbers + Onions + Vinegar = SUMMER

2011-07-12T01:57:00.000-07:00

Reprinting by popular demand!

Nothing says summer to me more than the good old Cucumber and Onion Salad. Growing up, we always had a bowl of this in the fridge-white onions, Kirby cucumbers, vinegar, water, salt and a bit of dill. My mom would write it on the grocery list as "cucs -n- onions"-that way she knew all the ingredients she needed for the dish. Today, there is a Tupperware container that sits in my fridge- nearly all summer long- that is full of the same ingredients. I simply replenish each ingredient as needed. (Don't worry-I wash out the container once in a while, too.)

When I make these, I emphasize the vinegar. That's right-the more vinegar, the better. I love the sour/bitter taste it leaves when the first drop hits my tongue. I know, I know....some of you will say it tastes sour, some will say bitter and some will say it just tastes---vinegar-y.

A normal ratio would be 2-3 parts water to 1 part vinegar, but I prefer mostly vinegar with a large splash of water. Now I know that there are no quantities listed-and that is for a reason. For this salad, you go by taste-not measurement-to get the flavor you are looking for to make it refreshing on a hot summer day. Trust yourself. You can't screw this up-I promise!

Cucs -n- Onions
English Cucumbers-washed, peeled and sliced into thin rounds
White Onion-sliced in rings or crescent shapes
Fresh Dill
White Vinegar
Salt to taste
Water

Many people ask "what about sugar?". Yes, many recipes for this type of salad call for sugar. Truth be told-its not needed. One quick way to eliminate added sugar from your calories! This salad is so light, cool, thirst quenching--not to mention filling!

There is so much to know about vinegar-there are so many types-balsamic,red wine, white wine, champagne, sherry, rice, apple cider, malt, fruit infused, etc. My favorite right now is white balsamic vinegar. Try drizzling it over salads mostly with a bit of olive oil, salt and pepper.

The folks over at the Vinegar Institute are serious about their calling. This site gives more information about vinegar-uses, recipes, FAQ's and an excellent overview of market trends with regard to sales and consumption of vinegar (if you're into that kind of stuff). It's actually a professional organization with members from around the world. Check it out in your spare time.

What says summer to you besides the old stand-bys of watermelon, sweet corn, home grown tomatoes and fresh picked blueberries? Would love to see what food memories summer conjures up for you!

Refreshed by the Naked Green Machine

2011-07-01T03:53:00.000-07:00

Yesterday, I was in a meeting with someone who won't take no for an answer.

When she brought a bottle of Naked Green Machine 100% Juice Smoothie to the table for us to share, I could almost feel myself recoil---that was some GREEN liquid in that bottle! Immediately, I said "no thank you" to which she said "come on-just taste it!" Since I utter those words more often than not in my business, I put on my big girl pants and poured a cup.

I definitely had a preconceived notion as to what it was going to taste like-images of grass were floating through my head. We eat with our eyes first and trust me, my eyes were telling me that I was NOT going to like this. I took a sip. It was...weird...but somehow tasted surprisingly good and refreshing!

My friend pointed out out the clever terminology on the label:

"That was your "looks weird" sip" she said "and I'm on my "tastes amazing" sip. Now we're on the "hey, 10 green turbo nutrients?" sip". I concluded with this is my "still looks weird" sip.

One question: What is a turbo nutrient?

And, impressive vitamin and mineral nutritionals--but 0 grams of fiber.

The Fruit Inside

apples, banana, kiwi, mango and a hint of pineapple

The Boost

spirulina, chlorella, broccoli, spinach, blue green alge, garlic, barley grass, wheat grass, ginger and parsley

Is this something I'll drink often? Not likely...but, I'm glad I put on my big girl pants and took a sip!

Summer Mantra: Cook Once, Eat Twice

2011-06-20T02:17:00.000-07:00

Intern Laura Bartee takes the helm of Robinsbite with her Cook One, Eat Twice advice.

The arrival of summer brings recreation, outdoor activities and vacations. But it also provides less time to prepare healthy meals at home. Using the mentality of cooking once and eating twice, it can be easy to make foods in bulk that can be re-purposed in different meals throughout the week. Since no one wants to eat the same meal twice, try these quick tips to provide unique meals using pre-cooked ingredients.

1. Grilled Chicken: Spend one day a week grilling chicken breasts, tenders, boneless skinless thighs or drumsticks seasoned with your favorite marinade or spice blend. Leftover sliced meat can be used in fajitas, on a salad or as a pizza topping.

2. Crock-pot Chicken: If you don’t own a grill, opt to cook chicken in a crockpot. Use any cut of frozen or fresh chicken including bone-in, boneless or even a whole chicken. Pour water or broth in your crockpot, add meat and cook on low for approximately 8 hours. The chicken will be tender enough to shred and can be added to burritos on whole wheat tortillas, or used for a sandwich night with either barbeque pulled chicken or chicken salad.

3. Prepared Vegetables: Roasted or grilled vegetables are easy, quick and keep for several days in the refrigerator. To roast, slice and toss any vegetable in olive oil, salt and pepper and cook at 425° F until tender. Or throw vegetables onto the grill next to the chicken to save time. Try sweet potatoes, broccoli, butternut squash or mushrooms. Add leftover vegetables to sandwiches, pasta salads or eat plain as a side dish.

4. Ready-to-eat Produce: Once a week wash and pre-cut your produce. This produce will be available to grab for snacks or for lunches throughout the week. Try grape tomatoes, snow peas or celery as dippers for hummus. Shred carrots or squash in your food processor to throw into soups or salads. Slice and refrigerate cantaloupe, kiwi or pineapple so it’s ready to enjoy anytime.

5.Pre-cooked Whole Grains: Instead of making one portion of grains, pre-cook a large batch of brown rice, quinoa or bulgur wheat either on the stove or in a rice cooker. Store grains in the refrigerator and serve on salads or mix in roasted vegetables for a simple side dish. These grains can also be eaten as a substitute for oatmeal in the mornings for breakfast.

Healthy eating can still be made a priority in the busy summers when you batch cook foods once or twice a week.

What are your tips for cooking once, eating twice?

The Small Change Diet author Keri Gans tells all: her love affair.....with Hummus

2011-06-07T09:56:00.000-07:00

I couldn't be more thrilled to have author, speaker and media darling Keri Gans, RD, guest blog on Robinsbite today. Hummus is only one of her loves--she is also a devoted yogi, a lover of dogs and an extreme social media junkie. Check out her new book The Small Change Diet and pick up your copy today!

My Love Affair With Hummus…

Was it love at first site? I don’t think so. I liked it, initially more as a friend, someone to occasionally hang out with it at parties. Gradually though I became infatuated with it. So many flavors to choose from and so many different ways to eat it, I couldn’t get enough. I started introducing it to my patients, friends and family. Now many years later my infatuation has turned into a solid relationship of which I am happy to report I am never bored.

Funny thing is, I have never made hummus from scratch. I know it can be really easy but I sometimes get rather lazy in the kitchen so I just buy it. The main ingredient in hummus is chickpeas. Also known as garbanzo beans, chickpeas are full of health benefits. They have no saturated fats or cholesterol and also contain high levels of protein. Some studies have shown that chickpeas may fight the build up of cholesterol in blood vessels and help control blood sugar levels.

Other basic hummus ingredients include garlic, salt, lemon juice and olive oil. Olive oil provides health benefits because it is high in monounsaturated fat and studies have shown that, in moderate amounts, it can help maintain heart health by regulating cholesterol.

With so many different types of hummus available in the stores I sometimes have difficulty choosing which one to buy. I go through stages; lately my favorite is black bean. Over the past years other favorites have been roasted red pepper, edamame, horseradish, and artichoke.

Some of the ways I like to eat it:

o Instead of mayo in egg salad (I use egg whites only and regular hummus)

o Instead of cream cheese on toast (whole wheat toast spread with black bean hummus, topped with scrambled egg whites and tomato)

o Instead of cream cheese for bagels and lox (scoop whole wheat bagel and add hummus and lox and a little avocado)

o Instead of butter in a baked potato (black bean hummus and a drop of low-fat sour cream)

o Instead of cheese or mayo on a sandwich (on a turkey burger, veggie burger, or turkey sandwich)

o Instead of cream in “penne alla vodka” (1 heaping TBSP plain hummus added to tomato sauce)

o And of course always great with raw veggies and whole grain crackers.

Hummus really is the perfect partner. It’s flexible and adaptable, goes so well with others and yet secure enough to stand on its own. But the more I think about it….so is avocado….hmmmm? J

Playing with Dough and the Edible Gift of Thyme

2011-05-06T09:45:00.000-07:00

Sweet Alex had her 5th birthday last month. I've never racked my brains as hard as I did trying to come up with a gift for this little girl who literally has everything. Refusing to buy one more gift that would be looked at once, maybe twice and tossed in the closet with gifts of years past, my creative juices finally took over. The cooking class gift idea was born.

As someone who loves, respects and enjoys food, I realized this golden opportunity to teach Alex about my passions. Just as important, I could give her the gift of my dedicated time, energy and enthusiasm for her and only her. Often, we think that our children "crave" sweets, junk or even carbohydrates. In reality, our time and attention is all that any child craves. We also know that kids eat better when they are involved in the process of creating food.

“By far, this was the best present Alex received for her 5th birthday." said Alex’s mom, Stacey Gaswirth. “ The gift of time is such a precious commodity. People often forget that! They are so anxious to run to the store and purchase something. When in reality it is far more creative and memorable for our kids to get something they don’t get to unwrap.”

If you love food and cooking, consider the gift of a cooking class taught by you!

Take the birthday boy or girl grocery shopping and allow them to select the actual ingredients you'll be using
Provide the child with age appropriate cooking utensils and tools-think mini cutting board, plastic whisks & spoons or a children's apron, chef's coat or toque (hat)
Provide recipes for the kiddo to take home to share with Mom and Dad
Take pictures of the process and snap a finished product to place on the recipe

If you love food and cooking but the idea of having kids in the kitchen makes you break out in hives:

Consider food related gifts that are age appropriate- a gift certificate to an actual cooking school, cookbooks, dinner or lunch at a restaurant of their choice or cooking utensils
A trip to a local Farmer's Market or U-Pick farm
A trip to a bakery, chocolatier or cheese maker to watch true artisans at work. Ask for a behind the scenes tour and samples!
Make a donation in the child's name to a food bank, pantry or soup kitchen and volunteer with the child at the organization of his/her choice

The class is happening on May 22. Alex hasn't stopped asking about it since she received the certificate and has inquired as to how she might go about obtaining a six week class instead of just one.

Don’t stop here! Join the carnival and read other Eat, Play, Love blogs from dietitians and moms offering the best advice on raising healthy eaters. And if you don’t get enough today, for more positive, realistic and actionable advice from registered dietitian moms, register for the free, live webinar Eat, Play, Love: Raising Healthy Eaters on Wednesday, May 18.

The Best-Kept Secret for Raising Healthy Eaters, Maryann Jacobsen, MS, RD
Feeding is Love, Jill Castle, MS, RD, LDN
5 Quick Ways to Prepare Veggies with Maximum Flavor, Dayle Hayes, MS, RD
The Art of Dinnertime, Elana Natker, MS, RD
Children Don’t Need a Short Order Cook, Christy Slaughter
Cut to the Point - My Foodie Rules, Glenda Gourley
Eat, Play, Love - A Challenge for Families, Alysa Bajenaru, RD
Eat, Play, Love ~ Raising Healthy Eaters, Kia Robertson
Get Kids Cooking, Jessica Fishman Levinson, MS, RD, CDN
Kid-Friendly Kitchen Gear Gets Them Cooking, Katie Sullivan Morford, MS, RD
Kids that Can Cook Make Better Food Choices, Glenda Gourley
Making Mealtime Fun, Nicole Guierin, RD
My Top Ten Tips for Raising Lifelong Healthy Eaters, EA Stewart, RD
My No Junk Food Journey – Want to Come Along?, Kristine Lockwood
My Recipe for Raising Healthy Eaters: Eat Like the French, Bridget Swinney MS, RD, LD
Playing with Dough and the Edible Gift of Thyme, Robin Plotkin, RD, LD
Picky Eaters Will Eat Vegetables, Theresa Grisanti, MA
Putting the Ease in Healthy Family Eating, Connie Evers, MS, RD, LD
Raising a Healthy Eater, Danielle Omar, MS, RD
Raising Healthy Eaters Blog Carnival & Chat Roundup, Ann Dunaway Teh, MS, RD, LD
Soccer Mom Soapbox, Sally Kuzemchak, MS, RD
Teenagers Can Be Trying But Don’t Give Up, Diane Welland MS, RD
What My Kids Taught Me About Eating Mindfully, Michelle May, MD

Children of the Corn

2011-05-04T13:31:00.000-07:00

Dad made a total of two dishes while we were growing up. One of those dishes was scrambled eggs & salami and the other was popcorn.

When we'd hear him shifting the pots and pans around in the bottom of the cabinet to find the heavy bottomed stock pot and lid, we knew we were in for a treat. Out came the oil and the kernels along with said pot and lid. The sound of bottom of the pot being vigorously shaken back and forth atop the burners of our electric stove top was deafening. He'd scoop the hot popcorn into brown paper lunch bags and write our names on them to ensure we ate out of only our own bag. The horror! We'd then jump into the family station wagon with blankets and sleeping bags in tow for our evening at the drive-in movie theater. I can remember two things clearly. 1. the feeling of the stained oil as it seeped through the bag after holding it for hours and 2. twisting the top of the bag to close it so I could take the rest home with me for the next day (invariably, it staled quickly and was thrown sooner rather than later).

Not my popper of the 80's, but an acceptable example

Flash forward to high school graduation. One of my most coveted gifts was my air popped popcorn maker. That one appliance was my best friend throughout college and after my move to Dallas. I used it religiously-repeatedly offending guests with my "that tastes like Styrofoam" popcorn. Just kernels (I like a mix of white and yellow corn) and a sprinkling of Parmesan cheese. I loved it. An evening wasn't complete until I had my bowl of popcorn along side my Diet Coke. It moved everywhere with me--and always had a secured space in my cabinet. Unwieldy at times due to the odd shape? Yes, but it was worth every inch of space it took up on the shelf.

Not only does my love for popcorn come from the nostalgia that smelling it and eating it brings to me, but the health benefits are pretty amazing. We're talking 100% whole grain, fiber, low in calories, filling and it has large amounts of polyphenols, the compounds that have been found to reduce the risk of heart disease and cancer. Lastly, its very affordable. People who complain that eating healthy costs too much need to take a look at popcorn before complaining again!

Now, it's time to introduce the young son to popcorn. I have been hunting high and low for my beloved popper to no avail. I have scoured this house. Nothing. Sure, it would be easy to point fingers at others who live in the house who don't care for my air popped popcorn as to its whereabouts, but that's not how I roll. (or is it?) My fear is that I'll never see the popper again. It must have made its way to the recycling bin or the trash or was conveniently left in the last house before moving to this one. Regardless, it's time for a new air popped popcorn popper. I'll be searching online and in stores today. Until I find one, I'm going to pay homage to Dad and do a little popping on the stove top tonight.

Here's a great little recipe and video from the NovelEats.com blog for Stove Top Popcorn.

Photo source: www.thisnext.com

A Drain I Can Get Behind

2011-04-18T11:21:00.000-07:00

When the good people of Healthy Steps contacted me about doing some work with them, they sent me a few of their top selling kitchen gadgets that their customers love to help with portion control. I was really excited about the individual pasta portion basket. Great idea-taken from kitchen restaurants-for those who have trouble eye balling an actual serving of pasta. Proper portion, holes for drainage, easy to handle, dishwasher safe and it collapsed--perfect. But I had another idea.

We eat a lot of beans in this house--and I mean a lot. It seems like not a day goes by when I'm not opening up a can of beans, draining them to remove the sodium and popping them into a salad, topping tacos, mixing into a Tex-Mex dish or serving them as is-with a touch of cumin-to my son. You can imagine how frustrating it got to take out the medium sized colander every single time to drain my beans. I was so tired of washing it-over and over and over. It got old-quick. I have two sizes of colanders-big and bigger and a steamer basket that I will sometimes use when my frustration gets he best of me. In reality, I just get more frustrated when I take out that steamer basket to drain my beans because-let's face it-it's not meant to strain liquid out of beans.

Enter the individual pasta portion basket. It's a perfect size for draining 1 can of beans-easy to rinse, drain, hold and-simple to wash. It hides nicely in my sink if it needs to-unlike the big, bulky colander. I find myself using it all the time as a colander-rinsing berries, measuring out veggies after chopping and, occasionally, portioning out pasta!

I love the duality of a kitchen utensil-especially when its unintentional. Tell me, what kitchen tool or utensil does double duty at your house?

What's for Dinner? Rice Pilaf Redo

2011-03-27T19:26:00.000-07:00

The grill was on tonight for Sunday dinner. I had the salmon, sausages, veggies and dessert covered. Starch? What to do, what to do....

A quick look around the kitchen found me staring at a box of Near East Rice Pilaf, 1 sweet potato, 1 yellow onion and a handful of baby carrots.

To me, rice pilaf is boring on its own. In fact, it's a rare day that I would choose (much less cook) rice as a starchy side dish. But, I knew my dining companions loved rice and I wanted to create something that they would enjoy and that would have more of an impressive nutrition and flavor profile.

Here's what happened to the standard box of Rice Pilaf

Cooked pilaf according to package directions

Diced the onion and carrots & cooked low and slow in a saute pan with splash of olive oil

Microwaved sweet potato until just tender and diced into small pieces

Once the rice was cooked, I added the onion, carrots and diced sweet potato to the bowl. No additional seasonings were added.

Results? Beautiful bursts of orange amongst the pale yellow rice and an unexpected sweetness from the onion hightened this basic box of rice. Additionally, a huge boost in nutritional value from the carrots and the sweet potato (and onion) and an easy way to get added nutrition & veggies into a basic kitchen staple. Oh, and my dinner guests loved it!

Eating-But Not Wearing-Green Today

2011-03-17T10:30:00.000-07:00

I'm not going to lie to you-I am not wearing green. It's just not my color. I am 100% on board with Valentine red, July 4th red, white and blue, Halloween orange and well, that's about it. You won't see green on this body-ever. I'm just sayin.

Enter the fields of green produce. On any given day, you'll see me eating green foods....lettuces, spinach, kale, grapes, cucs, etc.

In honor of St. Patrick's Day, I'm giving a special shout out to the Superbowl produce powerhouse avocado, underrated and disrespected brussels sprouts and the now-second-to-the-newest-dark-leafy-green-media-darling-kale- spinach. Here's how I'll do it:

Lunch-avocado slices added to my bean burrito (and tomato, too)

Dinner-strawberry salad with spinach, pepitas (pumpkin seeds) and grana padano cheese along with sauteed brussels sprouts-seasoned with a touch of olive oil, shallots, salt and pepper

Pretty basic. No need to be fancy to get your greens in for the day-St. Patty's day or not, these greenies have nutrients and phytonutrients that we need every day. Not to mention they are fiber rich and, best of all--THEY TASTE GOOD. I get it-I know-we aren't going to eat anything unless it tastes good.

Here's a few recipes to get you started to a tasty green menu today:

Ina G's Roasted Brussels Sprouts
A tasty take on the spinach and strawberry salad mentioned above
Another one of Ina's-grapefruit and avocado salad

Let's hear how you incorporated your "greens" today! Posting recipes is encouraged!

Girls Night Out at Dames in the City on March 6

2011-02-26T09:53:00.000-08:00

Need a night out with the girls? Join me and my fellow Dames as we kick it up-downtown and uptown style-at the Dames in the City event on March 6, 2011.

Our annual fundraiser, The Raiser Grazer, is slated for Sunday, March 6, 2011 at Cityplace in Dallas. This year’s Grazer, “Dames in the City”, features our very own Dallas stars of the food, beverage and hospitality industries, including Liz Baron (Blue Mesa Grill), Dunia Borga (La Duni), Shari Carlson (Dessert Dreams), Mynetta Cockerell (Milestone Culinary Arts), Rachel Gaffney (Rachel Gaffney’s Authentic Irish Goods), Cristiana Ginatta (Pacuigo Gelato), Anita Hirsch (Neiman Marcus) ,Michelle Hudson (Food Company), Bonnie Itzig (Cavallini Coffee and Tea), Paula Lambert (The Mozzarella Company), Courtney Lusher (The Grape), June Naylor (Lambert’s Steaks, Seafood & Whiskey), Katie Natale (Café on the Green at The Four Seasons), Lisa Perini (Perini Ranch House), Janice Provost (Parigi), Sharon Van Meter (Texas Chefs Association), Susan Auler (Fall Creek Vineyards), Gina Puente-Brancato (La Buena Vida Vineyards and La Bodega Wineries), and Caris Turpen (LightCatcher Winery and Bistro).

The evening also features our much-anticipated silent auction, food and wine pairings, a signature bar and a walk up coffee bar. Relax in our lounge area, enjoy live music and entertaining street performers including a lipstick reader, caricature drawings and much more.

For more information and tickets: www.ldedallas.org

The Dallas Chapter of Les Dames d’Escoffier International, (LDEI), is a not-for-profit (501C3) group of professional women with outstanding careers in the fields of food, beverage and hospitality. Our mission is to provide education and professional support to women beginning their careers in these fields through educational programs, mentoring, and scholarships.

Through the generous support of our community, we’ve raised over 1 million dollars for women in foodservice and hospitality. Our chapter has funded scholarships and endowments at Texas Tech, University of Houston, University of Texas and The University of North Texas. Locally, we have endowed funds at El Centro College in their culinary arts department and the Communities Foundation of Texas for Collin County Junior College. In addition, we provide underwriting to Days of Taste, as well as financial support to The Friends of the Dallas Public Library and the Family Gateway Culinary Training Program.

Sick of ground turkey? Go tenderloin!

2011-02-21T10:53:00.000-08:00

We just need a break!

We're big fans of ground turkey in our house. We eat it at least one time per week! Sadly, we've hit the wall with ground turkey, folks-its time to switch things up and pull out other lean meat alternatives.

Tonight, we are still working with the turkey family-but this time, it's turkey tenderloin.

Purchase tenderloin either fresh or pre-packaged. If you purchase fresh, it may be a bit more expensive, but it won't have any of the "preservatives" you'll find in pre-packaged tenderloins. I'm using a pre-packaged loin tonight, which means whatever I use to marinade, rub or season with, I'll make sure it's naturally low in salt as there will already be plenty in the package.

My friend and colleague Wendy Jo Peterson is working on a cookbook. She sent me a quick and easy marinade for the turkey that consisted of Greek yogurt, cumin, paprika, mint and lemon. I know you are going to ask me amounts here--but WJP and I cook the same way--mostly by feel, not my amounts. Here's a guestimate:

Hello, Tenderloin!

Mediterranean Turkey Tenderloins
1 pre-packaged turkey tenderloin (mine had 2 loins per 1 bag)
3-4 cups Greek yogurt
3 T cumin ( I love cumin)
2 T paprika
juice of 1 lemon
handful of coarsely chopped mint leaves
Lemon yogurt sauce

Place turkey and all ingredients into a gallon sized plastic baggie. Roll turkey around in the marinade to make sure it's well coated. Refrigerate for 4-6 hours. Pre-heat oven to 350. Remove turkey from baggie and discard. Place turkey flat on a baking sheet or pan. Cook until internal temperature registers 160 degrees. Remove from oven and allow to rest for 5 minutes. Be careful NOT to overcook. Serves 6.

For sauce: 1 small container of Chobani lemon yogurt, 2 t.cumin and 1t. paprika. Stir well and serve w/turkey.

Tips:

Turkey is very lean which means it will dry out quickly due to lack of fat. DO NOT overcook the meat!
The above measurements are estimates-feel free to use your best judgement.
If you want a more basic turkey, just season with salt, pepper and olive oil and follow baking directions. This turkey can be used for salads, soups, in wraps, sandwiches, nachos or anything you use chicken for in your usual meal rotation.
We added sauteed green beans with almonds, salad with strawberries and sauteed potatoes & onions for a tasty dinner-with plenty of leftovers!

Check out the Eatturkey.com for more turkey recipes and Chobani.com for more yogurt recipes.

Pups Sniff Out High/Low Blood Sugar in those with Type 1 Diabetes

2011-01-12T21:28:00.000-08:00

My friend and colleauge, Jennifer Neily, MS, RD, CSSD, LD, takes over the Robinsbite Blog today with an amazing story about animals saving humans. Take a peek.

Faith’s mother can rest easily at night. Abi can safely live alone and drive without fear—fear of having a low or high blood sugar and suffering the consequence of having type 1 diabetes.

Faith Wilson is not even two years old and Abi Thornton is a successful college sophomore but they share a common bond. Their lifelines are British Labradors—Ruby and Mr. Darcy—very special dogs who were the stars of the inaugural K9s for Kids Benefit last fall at Fashion Industry Gallery F.I.G.) in Dallas. Ruby and Mr. Darcy are Diabetes Alert Dogs (“DADs”) specifically trained to detect high and low blood sugar in those with type 1 diabetes. Truly amazing.

Organized by the Diabetes Friendly Foundation proceeds of the K9s for Kids Benefit will provide sponsorship funds to purchase and train DADs for the Foundation families. The support and help these dogs provide is priceless.

The Diabetes Friendly Foundation (DFF) is dedicated to prevent the spread of diabetes and help promote a healthier, happier lifestyle for those living with diabetes. When products display the DFF logo, consumers will be aware the product meets nutritionally specific requirements for people with diabetes or just health conscious consumers looking to make good choices.

The first product line on the market displaying the logo is Meals to Live, LLC . The line of eight frozen meals is now available at Brookshire’s in Texas and Ralph’s and Walgreen’s on the west coast. Plans are to be available online by year end. Meals to Live frozen entrees have great-tasting unique, savory sauces and flavors that appeal to all appetites. A sampling of the frozen meals include: Chicken Fajita with Santa Fe Rice, Roasted Turkey with Balsamic Sauce and Butternut Squash, Shrimp Jambalaya and Chicken Chili Relleno with Ranchero Sauce. Half of the products are gluten free.

Kids Food Memories--The Proof is in the Pudding

2010-12-07T13:32:00.000-08:00

www.favfamilyrecipes.com

Pumpkin Pudding by Guest Blogger Teresa Wagner, MS, RD

People often ask me why I became a registered dietitian. Why would you want to take four years of basic anatomy, biology and biochemistry, do a grueling internship learning medical as well as culinary skills and study for a national registration exam? Why would you do all of that to be credentialed as The Expert in Food and Nutrition and be charged with maintaining continuing education for the entirety of your career? I finally realized the answer was pretty simple: Pumpkin Pudding.

You might wonder how pumpkin pudding could motivate someone to achieve all of those milestones. The pumpkin, a gourd-like squash, planted in early July is harvested in the fall and transcends the holiday season taking center stage during Halloween as carved masterpieces for fun and fright as well as upholding long-time traditions of pumpkin pie served at Thanksgiving and Christmas.

It was during these holidays that my mom came up with the recipe for Pumpkin Pudding to entice me, my brother and sister to actually eat pumpkin. My mom was well-versed in nutrition and knowing that pumpkin is a great source of vitamin A, as well as fiber, she felt it was her duty that we all receive our adequate share of this nutrient-rich fruit. In fact, my mom went to great lengths to come up with recipes for many nutrient-rich foods that she felt compelled that her young children should be eating and enjoying. At the same time, she talked about the foods and nutrition with us as we experienced each meal. I never really understood the bigger picture that eating well would help me feel good, have ample energy and be nourished to accomplish all that I have in my career and life. However, these talks and recipes did give me “food for thought” and when I was asked upon entering college what I wanted to study, I thoughtfully replied, “nutrition”.

Thus, I was on the fast track to becoming a registered dietitian all from warmly remembering my mom’s teachings and recipes that have been handed down and to this day her Pumpkin Pudding holds an esteemed place on every Christmas and Thanksgiving table and in many a friend or relatives’ refrigerator. Here is her recipe:

Mom’s Pumpkin Pudding

Ingredients:

2 tablespoons water

1 tablespoon gelatin, plain

1 lb pumpkin, canned

1/2 cup sugar, brown

1 tsp cinnamon

1 tsp vanilla

1 cup milk low-fat or skim evaporated

Instructions:

Gently soften powdered gelatin in water, melting over low heat.

Stir Pumpkin into gelatin. Stir in Brown Sugar and Cinnamon until well-blended and Brown Sugar melts.

Remove from Heat. Add Vanilla. Add Milk slowly stirring to mix well.

Pour into serving dishes or party ware. Chill uncovered until firm.

As a mom and a registered dietitian, I encourage all adults, parents and grandparents to teach children about choosing nutrient-rich foods first, sharing family recipes and nourishing their body with a healthy role-model of food as fuel. Doing so will grant the children in your life not only a healthy perspective on food but also a healthy lifestyle and special memories on which to reflect. Making a positive impact on their life may be as sweet and simple as my own mom’s special recipe for Pumpkin Pudding.

Teresa Wagner is guest blogging for me today. Teresa is a mom of two teenage girls and former pediatric dietitian who advocates for children’s health through public relations at the local Dairy Max and National Dairy Council Follow her blog on the The Dairy Report and on Twitter @TravelingRD

What's For Dinner? Easy Crockpot BBQ Beef Brisket-a la Ginger

2010-11-22T13:15:00.000-08:00

Being laid up with a severed tendon does have its benefits. I can't cook per se or wash dishes! I'm fortunate enough to have dear friends who are willing and able to cook for us and we certainly are grateful to those who offer!

Take for example my kind-hearted friend, Ginger. Ginger is a rouge cook-she takes risks in her cooking-following recipes here and there but also throws caution to the wind when necessary. Let me tell you something--she is a great cook--but this has to be one of her VERY best dishes ever! Thank you, G!

I turned this flavorful meat into brisket tacos-sauteed onions, corn tortillas and fresh salsa. That's it. My family and I were in heaven. It is going into my menu rotation in 2011!

BBQ Beef Brisket A La Ginger
(note: I cut and pasted this recipe directly from Ginger's email)

3-4# chuck roast
12 oz can of beer
14 oz ketchup
1/2 c. brown sugar
Just combine the beer, ketchup and brown sugar in the crockpot and then add the roast. Cook 6-8 hours. Awesomeness. I might have also added a Chipotle Beef bouillon cube to the mix....kinda can't remember now if I did or not.

Want to Teaching Kids How Food Gets From the Farm to the Table? Volunteer at Days of Taste

2010-11-01T21:24:00.000-07:00

Bags, boxes, cartons, pouches, wrappers. This is the state of food today as the majority of our CHILDREN know it. For the last 14 years, I’ve have the important job of educating 4^th and 5^th graders in our community about how food gets from the farm to the table…which is a difficult concept for kids, as well as adults, to grasp today. In the beginning, my first thought was to teach these kids about nutrition. But after spending time with them, I realized that the first teachable moment needed to be about real food.

The stories I hear from the kids are always the same:

· There are other berries besides strawberries?

· Carrots grow in the ground?

· That’s asparagus? I thought it was celery!

· I’ve never been to a farmer’s market before. It’s so cool!

· I’m going to ask my Mom if I can cook with her in the kitchen now

· I was proud of myself when I tried my very first salad that I ever made!

· This food tastes so GOOD! How can I get more of it?

As a new mom myself, its that last comment that breaks my heart. I’m reminded daily of my responsibility to feed my child well. Not right, not wrong, but well. For some of us, this comes very naturally. For others, it's completely foreign.

Take time and volunteer your time and expertise with those who need it most. To find out about a Days of Taste Program in your area, go to www.aiwf.org. In Dallas/Ft. Worth, just contact me directly! I promise you it will be the most rewarding 4 hours you've ever spent.

A Personal Snacking Story from Guest Blogger Corinne Dobbas, MS, RD

2010-10-27T21:00:00.000-07:00

Snacking is Sensational & Preparation is Pertinent!

This past weekend I was on a mission to go pumpkin picking. I was fantasizing about hot apple cider dazzling my palate and warming my belly, golden leaves crushing beneath my feet, farmers dressed in overalls and plaid shirts, and children giggling and poking their heads through those wooden “faceless” characters pretending they’re a witch. Uh—doesn’t this pumpkin patch sound phenomenal?!?! It’s the best! And after years of living in Boston—now that I moved back to the San Francisco Bay Area—I was finally able to make my long awaited visit!

However—my visit still remains long awaited! I had grabbed my camera, got my fall gear on, and was ready to get set and go. But, the traffic wasn’t. What normally was a 45 minute drive took over FOUR hours! By the time I had crossed the Golden Gate Bridge, the Sonoma-based pumpkin patch was closed!

When It Comes to Snacking & Preparing, I Should Take My Own Advice!

Why do to I tell you this story of my pumpkin woes? Because simply put—I wasn’t prepared for a four hour car ride! So—not only was I sad, but more importantly, I was dying of hunger! And when food finally came around I ate much more than I would have than if I had had a snack, and I will not lie, I felt guilty! I always tell my clients to have snacks on hand no matter what—so whether stuck in a meeting, at work, or in traffic—they have something to nosh and can stay on track. I had nothing to munch and ended up with the infamous “see food, eat food” mentality. Yes, it was healthy food—but still.

Snack Talk

What I should have done is what I tell my clients and what I usually do, but this time didn’t (woe is me). I should have had a snack on hand and been prepared for anything.

So—let’s talk snacks! With snacks, the basic rule of thumb is to combine a high-fiber carb (think fruits, veggies, whole grains) with a little protein to keep you satisfied. And if your meals are longer than four hours apart, you need a snack. If lunch is at noon and dinner is at seven, my gosh—you need a healthy eat to keep you energized, your blood-sugar even keeled, and most importantly, from overdoing it at the next meal. And if you’re watching your waistline, keep your snacks to about 200 calories.

Some examples of portable snacks are a piece of fruit with about 10 nuts, low-fat string cheese, or Greek yogurt; an apple with one tablespoon of nut butter (Justin’s Nut Butter has fabulous to-go nut butter packs); half a turkey sandwich on whole wheat; a bar when in need (Lara and Luna are my top picks); or even ½ cup of beans (they have protein, fiber, and carbs—stick in a small container and go!).

But don’t forget, the other piece of this, preparation! Think making time and finding to-go containers, lunch boxes, or a small cooler—whatever you need to make good nutrition happen because eating healthfully is not all about what we know, but what we do. And hey—if you’re out and about, prepare lunch and bring with too! You can then be in control of the ingredients you’re noshing. Always a plus!

Lessons Learned

What have I learned from this ordeal? Take my own advice—it’s actually pretty gosh darn good. Always bring snacks and be prepared to expect the unexpected. Another big lesson I failed to mention is to always go to the bathroom before you leave on any trip that could possibly be longer than 30 minutes. After two cups of coffee and a liter of water, my bladder was about to explode!!!! Man—I had no idea having to go the bathroom could ever hurt so bad!

Ultimately, bring healthy snacks with you when you travel and always hit up the restroom before you leave. A grumbling tummy and an aching bladder serve you no good!

Corinne Dobbas, MS, RD believes that optimal health starts with the activity that you do every day—eat. You can find Corinne counseling and speaking in the San Francisco Bay Area. You can also find her blogging about nutrition, health, and wellness at Green Grapes Blog. If you’re interested in working with Corinne, check out her services at Nutrition with Corinne. Corinne specializes in weight management, behavior change, disordered eating, disease-preventive nutrition, sports nutrition, family wellness, and heart health.

Follow Corinne on Twitter @RDCorinne

And become a fan of Corinne’s page, Green Grapes Nutrition, to have some healthy fun!

Behind the Scenes with NBC's The Biggest Loser Nutritionist Cheryl Forberg, RD

2010-10-25T23:33:00.000-07:00

Spend your morning with Cheryl Forberg, RD, Chef, Award Winning Cookbook Author and Nutritionist for NBC’s The Biggest Loser

Learn weight loss tips Cheryl teaches to the BL contestants and ask your burning questions about behind the scenes at the Ranch. Enjoy a full breakfast complete with Cheryl’s pumpkin polenta!

Tuesday, November 2, 2010
7:30AM-9:00AM
SYSCO Dallas
800 Trinity Drive
Lewisville, TX 75056
Tickets are $25.00
Make your reservation today at: www.dallasdietitian.com

All proceeds support the American Institute of Wine and Food’s Days of Taste Program.

What is Days of Taste?
Days of Taste® is a national discovery-based program of The American Institute of Wine & Food, modeled after a French program called “Journée de Gout,” which also means “Days of Taste.” Designed for fourth and fifth grade students to learn about food and how it weaves its way through daily life from farm to table, it has become a signature program of The AIWF. The first Days of Taste® took place in New York City in the fall of 1995, after evolving from many early AIWF initiatives examining issues of health, nutrition and feeding children, and collaborations with other organizations.

Days of Taste Dallas
Held at the Dallas Farmer’s Market, Days of Taste provides a unique field trip experience for 4th and 5th grade elementary students in Dallas public schools. Through the program, students have the opportunity to explore the nuances of taste through the five senses with a tasting component guided by a chef, a visit with a local farmer to discover the wealth and variety of products grown and that are available locally, and prepare a Harvest salad using fresh produce that the they have purchased themselves at the Dallas Farmer’s Market. Volunteer chefs, growers, producers and others share their enthusiasm for fresh ingredients, cooking, and love of food. The program teaches kids the concept of “from farm to table”-one that is difficult for kids to grasp these days.

Thank you to our generous sponsors:

SYSCO
Dallas Dietetic Association
American Institute of Wine and Food
Webnoxious
Petals and Stems Florist
Designs by MichelleRose

An Open Apology to the Spaghetti Squash

2010-10-19T10:39:00.000-07:00

Dear Spaghetti Squash-

I'm so sorry I made you so mad. I know, I know....its that time of the year, isn't it? I pay no attention to you all year until Fall when you are most abundant, most flavorful and let's face it, cheaper.

Sure, you are a little large and sometimes hard to find in the grocery stores. I know people just walk past you--its not you though, it's them. They just don't know how to handle you or know what to do with you. I wish I could tell everyone just how easy you are to handle and that your deliciousness comes through when baked or microwaved. Or that you bring a smile to everyone-young and old-when I comb your lovely strands of flesh out with a fork. You blend ever so sweetly with any kind of marinara or spaghetti sauce and take to a sprinkling of Parmesan ever so gently. You are full of fiber, vitamins and minerals (Vitamin A, Vitamin C and calcium) and have only 42 calories per cup.

In fact, if you compare yourself to pasta (which you really shouldn't as you both have exceptionally redeeming qualities), you are lower in calories, lower in fat and lower in carbohydrates. You can save 179 calories per cup by hanging out with you.

So I apologize to you, my friend. I hope you can forgive me. I promise to pay more attention to you now that you are front and center. I get that you are angry--but did you really have to do this to my microwave today?

Hey, J. Dorian Chocolatier 85% Dark Chocolate Bar-I'm Your Newest Fan

2010-10-03T15:26:00.000-07:00

I am not a fan of dark chocolate. There-I said it. Judge me if you must. I know it's better for me-full of antioxidants, heart protecting goodness and less sugar, etc. but put me in a milk chocolate vs. dark chocolate situation and milk is going to win every time. Or so I thought.

Ever heard of J. Dorian Chocolatier? It's a Dallas based company with a huge mail order business of-you guessed it-hand crafted chocolate. The shop also produced amazing wedding, birthday and celebration cakes and a chocolate cookie that I cannot resist. Oh, and some unbelievable cupcakes, too. Owned and operated by the nicest guy you'll ever meet-Dorian Eisenberg-this little shop has taken off like gang busters. And I know why.

I popped in the other day--I was in the neighborhood--and Dorian introduced me to his custom blend 85% dark chocolate bar. Since I was taught to have manners and because its really hard to say no to someone who is offering you his hand made chocolate bar, I took it graciously. In my mind, I knew I was going to give it to a friend of mine who loves chocolate and who happens to have diabetes.

Dorian decided to create his own dark chocolate bar in response to all of the 80% bars he'd sampled over the years. They were too bitter and not smooth at all, he explained. He upped the ante to 85% and found the smooth texture and sweetness he was looking for in a dark chocolate. The increase in cacao mass in the 85% bar means its got more antioxidants and less sugar--which is better for a person with diabetes, he explained. More flavor also means less is required to satisfy that chocolate craving. Dorian knows his nutrition as he has been living with and managing his diabetes for 13 years.

I took the bar home and gave it to my friend. She wanted me to taste it with her and I couldn't say no. It's no wonder that Dorian sells hundreds of these bars every week. Delicious-smooth and creamy texture with just a hint of bitterness (I was expecting full on face contorting bitterness). It was bliss--and I was satisfied after only 1 square. (1 oz is all that is recommended for nutritional health!). Next time I'm met with a dark chocolate vs. milk chocolate situation, the dark chocolate will win. Only if its J. Dorian's 85% Dark Chocolate bar, that is.

Memories of an Israeli Breakfast

2010-09-12T22:34:00.000-07:00

Toby Amidor, MS, RD, CDN is a breakfast junkie. In anticipation of her annual pilgrimage to Israel, she writes about the most important meal of the day-Israeli style.

My absolute favorite meal of the day is breakfast. Pancakes, French toast, muffins, hot and cold cereal---all the good stuff. But each summer when I travel to Israel, my love for breakfast is renewed with new flavors and foods.

Typical Morning

Due to jet lag (Israel is 7 hours ahead of New York), my husband and I end up waking up on the later side of 9 or 10 am. By this time, my father-in-law (the cook of the house) has whipped up a delicious, Israeli-style breakfast. Thick pita, finely chopped Israeli salad made from tomatoes, cucumbers, onions and a touch of olive oil), hummus, hard cheese, scrambled eggs and a variety of spreads claiming to have 4 percent fat all line the table. And don’t even think about finishing the meal without a warm cup of tea.

Special Breakfasts

In my home in New York, I save challah bread French toast and pancakes as a special weekend treat. In Israel there’s shakshuka and jachnoon.

Shakshuka is a dish made from eggs cooked in a thick, spicy sauce consisting of tomatoes, peppers, onions, garlic and seasonings like cumin, chili and turmeric. The eggs are typically cooked in indentations within the sauce, which makes it easy to scoop up. (see photo above)

My sister-in-law cooks up a Yemenite dish called jachnoon on Saturday (equivalent to our Sunday in the U.S.). The dish looks like flaky pancakes and is made from a combo of flour and margarine. Although you can buy it frozen at the “super” (a.k.a. supermarket in Hebrew), my sis-in-law makes it from scratch. It’s served with tomatoes and spicy “shug”—a fiery pepper sauce that I can actually find in a few markets in my area.

My mission on this trip is to get the family recipe for shakshuka to make it for my loved ones in the U.S. With 22 hours until my flight departs, I am eagerly awaiting all the Middle Eastern flavors that I’ll encounter.

Toby Amidor, MS RD CDN is the Nutrition Expert and blogger at FoodNetwork.com (http://blog.foodnetwork.com/healthyeats/). She’s also a nutrition consultant, speaker and writer specializing in food safety and culinary nutrition. www.tobyamidornutrition.com

Hello Crock Pot-It's Been a Long TIme

2010-08-30T21:14:00.000-07:00

With all of this talk of back to school, healthy lunches and the like, I couldn't help but realize dinner STILL needed to be addressed-each and every night. With the hubub of school activities, increased traffic flow, earlier bed times and all the other minutia that comes with "back to school", I decided that a slow cooker recipe was in order. Out came one of the best pieces of kitchen equipment (in my opinion) from the top cabinet above the microwave where it had been vacationing for the summer.

Enter the Whole Foods Market meat department. Sailing through the arctic chill that houses the beautiful proteins, I stopped to check out the recipes (as I always do) that were atop the warmer that contained fresh BBQ Brisket. A few of the recipes made it into my purse which will all be used in due time however, this one in particular made me salivate just because 1. it sounded so good and 2. I had nearly all of the ingredients at home!

Slow Cooker Hoisin Beef Stew
1/2 cup low sodium beef broth
1 (10-ounce) bottle hoisin sauce
1 teaspoon hot sauce (I love sriracha sauce)
3 cloves garlic, finely chopped
1 (1-inch) piece peeled ginger, grated
1 1/2 pounds cubed round or chuck beef stew
2 yellow onions, roughly chopped
1 cup baby carrots
2 ribs celery, roughly chopped

Whisk together broth, hoisin, hot sauce, garlic and ginger in a wide, shallow dish or bowl. Add beef, onions, carrots and celery and toss to coat. Cover and refrigerate overnight. Transfer meat mixture into a slow cooker, cover and cook on a low setting until beef is very tender, 6-8 hours. Alternatively, cook on a high setting for about 3 hours. Ladle into bowls and serve. Serves 4.

The perfume of the marinade was so delicious! I could smell it when I opened the refrigerator after letting it marry overnight. It was even more incredible when entering the house at the end of the day!

I served this with a baked few red potatoes-smashed and topped with a bit of Smart Balance, Parmesan cheese and pepper. It was a huge hit for the following reasons:

1. What beats a meal cooked in a slow cooker? Just throw it in and go on with your day

2. Easy clean up-all that is needed is one of each of the following: cutting board, sharp knife, bowl, gallon plastic baggie, slow cooker pot & large spoon

3. Everyone in the family loved it-including my it's-a- challenge-to-eat-vegetables husband and our I-eat-like-my-mommy 11-month old

4. Great leftovers-extending the recipe by adding more carrots, onions and celery allowed five adult servings and one kid serving from one recipe

Make your life a whole lot easier this year and vow to crock pot at least one meal a week. Go on-find your crock pot-dust it off and give it a kiss. It will be your very best friend this year-I promise!

Kids Are Back at School---Now, What's For Dinner?

2010-08-22T21:36:00.000-07:00

I know, I know-you just got the kids back to school-new backpack, lunch sack, locker decorations, school clothes, shoes, school supplies, a new haircut, perhaps. Your job is done, right? Not a chance.

See this picture above? Look familiar? I didn't think so--the days of June Cleaver-esque family dinner are a think of the past--or are they?

With her insatiable humor and dramatic storytelling, my friend and colleague Jessica A. Bowhall, MBA, RD blogs about the importance of bringing the family back to the dinner table. Welcome, Jessica!

Growing up, I remember eating dinner as a family every night – Sunday through Saturday. Because our dining room was basically connected to the living room, we could watch TV while we were eating and as a child that was the best thing in the world! Eventually, as my sister and I got older, the TV was moved to the family room and we had to stare at each other while we ate. At the time, I didn’t see the point. We lived together so we could stare at each other whenever we wanted. But as I look back, I can see what my mom was doing. By taking the TV away, we started communicating more at dinner. Checking in with each other to see how our days went. If I was struggling with a math technique that day, dad would offer to help after dinner. This was also a time for us to just be together. Enjoying each other’s company and sometimes laughing so hard we cried when mom tried to tell us some of the jokes she heard that day.

Today in the US, we see a growing trend of busier lives, children on their own, and less family time. As a Registered Dietitian, I hear many clients talk about less time to shop, less time to cook and less time period. Along with less time usually comes less money. There is no money to eat healthy, eating at fast food is cheaper and quicker, and sometimes my clients just don’t like to cook. When they talk of their families, it is usually in a stressed tone as they aren’t quite sure what their kids have been up to and they feel their spouses aren’t taking their share of the responsibility.

Eating dinner together doesn’t have to feel like moving mountains. My parents’ commute from work was at least 45 minutes – one way. My sister and I were 4 years apart and had different schedules for after school sports and activities. We lived in the middle of nowhere, so finding a neighbor to help “carpool” was a bit tricky. However, despite all of this, we made it work.

Here are some benefits of bringing the family back to the table:

Syracuse University studies show that eating together as a family is associated with happier marriages, improved childrens health, and stronger family ties.
Family meals can hone a child’s social skills and teach them table etiquette and good manners.
Dining together makes for healthier eaters. Kids who regularly eat with their families tend to have healthier eating patterns. They consume more fruits and vegetables and fewer fried foods, sodas, and saturated fat than kids who don’t share family meals, says the American Dietetic Association.

If fitting a family dinner into your schedule seems impossible, just try one day. Set one day a week with your family that you will all sit down and eat dinner together. One day is all it takes to start a trend. If you don’t have time to cook, look to restaurants that provide healthier options for take out. You’ll soon see that once you make the time to sit as a family you’ll be able to make the time for preparing the meal with your family.

Jessica is relatively new on the blogger scene. Follow her here at Forever Wellnes s and/or on Twitter @Foreverwellness.

Oppressive Heat and An Abundance of Tomatoes

2010-08-03T21:07:00.001-07:00

After tending to my precious patio tomato plants all summer, I harvested my one and only ripe tomato today. I came in from the sweltering heat completely deflated. At first glance, it looked deformed, malnourished and far from beautiful. At second glance, it looked exactly the same. I hesitated to take a bite, and much to my chagrin, it was sweet, juicy and delicious! So came my inspiration for today's post-a recipe for gazpacho. Inspiration comes from many places and for this recipe, it actually came from more than my one little tomato. Actually, I have my colleagues Wendy Jo Peterson, Penny Wilson and Ellie Krieger to thank today. Wendy sent this pictures of her recent harvest which nearly brought me to tears. (I was so jealous) Penny then posted on her Facebook status that in honor of the 100 degree heat (she's in Houston), she made Ellie's recipe for Gazpacho with Shrimp from her book, So Easy. With it being a steamy sweat box here in airless Dallas, this was a perfect combination for my own concoction for my Oppressive Heat Gazpacho recipe. Yes, yes, I had to go to the grocery store to get more tomatoes...but it was no bother, believe me. They blast the AC in the grocery store to the point it feels like the arctic. Nice and refreshing.

Oppressive Heat Gazpacho

1 quart Mr. and Mrs. T's Bold and Spicy Bloody Mary Mix (can use any brand of tomato juice or Bloody Mary mix-low sodium version is best)
1/2 white onion, rough chop
1 1/2 English cucumber, peeled and rough chop
1 large red bell pepper, seeded, cored and roughly chopped
1 large yellow or orange pepper, seeded, cored and roughly chopped
1 pound tomatoes, rough chop
2 Tablespoons olive oil
3 Tablespoons red wine vinegar (or to taste)
Freshly ground black pepper, to taste
Salt (if using low sodium version of Bloody Mary Mix or Tomato Juice), to taste
1/2 pound cooked shrimp
1/2 avocado for garnish

In a heavy duty blender or food processor, combine 1/2 of the onion, 1/2 of the cucumber, 1/2 of each of the peppers, 1/2 of the tomatoes and 1/2 of the Bloody Mary Mix. Blend until well blended and there are no chunks of vegetables in the soup. Pour into stock pot or very large container for storage. Repeat. Once all vegetables have been blended, add olive oil, red wine vinegar, pepper and salt (if using). Stir very well until combined. For service, pour into bowls and garnish with chopped or whole shrimp and slices or chunks of avocado.

If you want it spicier, add a few drops of hot sauce!

Makes 4 servings.

Humble Pie: Parental Food Behaviors Affects on Children

2010-07-27T14:34:00.000-07:00

When you become a parent, that Humble Pie recipe is everywhere, isn't it? Making it sure is easy-and so is by-passing it on the buffet table. It's the taking a bite that's the hard part-like choking down a handful of razor blades.

My colleague Angela Lemond, The Mommy Dietitian, blogs about the importance of taking a bite of this particular recipe.

Humble Pie: Parental Food Behaviors Affects on Children

Ingredients

Several days of low nutrient, high calorie foods
1 lifetime of vegetable avoidance
1 week of extreme dieting
2 days of restrictive eating
1 night of binge eating
1 food group elimination
1/2 day of emotional eating and/or stress eating
1 poor body image
daily meal skipping
1 case of orthorexia

Directions

Mix one or more ingredients together by blending well. Cover and allow ingredients to rise.

We are always looking for family recipes. But what is the recipe that you are serving without even realizing it? In my dietetic practice as a pediatric and family dietitian, I see parents of young children that have one, two or several of these "ingredients." With childhood obesity such a problem, I believe that we must take a good, long look at ourselves and how we night be impacting the young people in our lives. Check yourself. What is your relationship with food like? Do you feel comfortable around a variety of foods? How do you think your relationship with food is affecting your children? Because the truth is that our children will do as we DO, not as we say. Just like anything else in life, any change you would like to see in the world needs to start with you. Let us all take a bite of humble pie and taste all its flavors. It might not taste great, but your consumption, digestion and then hopefully, elimination will be the true nourishment that is best for both you and your children for years to come. If you think you have a poor relationship with food, contact a Registered Dietitian (RD) in your area that specializes in wellness nutrition or even disordered eating. An RD can develop a balanced food plan and assist with changing food behaviors that will yield a great final recipe intended for the entire family.

Angela Lemond, RD, CSP, LD is a Registered Dietitian that is Board Certified as a Specialist in Pediatric Nutrition working in private practice in the Dallas, Texas area. For more information on Angela, visit her website at http://www.angelalemond.com or Mommy Dietitian blog at http://www.mommydietitian.com.

Dallas Morning News Mommy DIETITIAN Blogger

2010-07-18T19:26:00.001-07:00

I've been reading the Mom's Blog at the Dallas Morning News since I found out I was pregnant. There, I've found much wisdom, humor and basic information from parents that make me realize that I am a completely normal Mom!

Imagine my surprise when I was asked by the editor, Nancy Churnin, to begin submitting blog posts of my own. "I've only been a Mom for a few months," I said. "what could I possibly have to share with your readers?" Nancy encouraged me to write about my perspective on feeding a child-from the ground up-with a caveat. That caveat is that my background and profession. So, as a new mom and a registered dietitian, I'll be blogging weekly on Thursdays at 3:00pm CST about my trials and tribulations with feeding my 10 1/2 month old son.

You can read my first post here: Feeding My Son Pickles, Herbs and Spices. Please feel free to comment and let me know what other topics you'd like to see! Thanks for reading!

The Resurgence of the Diet Plate 2.0

2010-07-13T12:16:00.000-07:00

I can clearly and very happily recall my visits Hollywood, Florida and dining with my Grandparents at such restaurant icons as the Rascal House and Pumpernink's. I can see the menus, the waitresses, (they were called waitresses back then-not servers as they are today) the pickle buckets on the tables and the deli meats in the case. (it's there that I first saw tongue--complete with taste buds and little hairs coming out of them-I shudder as I write this). I can also see the rolls and sweet n lows that somehow made it into my Nana's purse each time.

One item that I also recall clearly was the "diet plate". Usually, it consisted of a pale, limp piece of lettuce topped with a huge tomato and a scoop of cottage cheese or tuna salad in the center. Sometimes, it came with a plain hamburger patty. (pre Atkins-no bun days) While I never ordered the diet plate, I assume that many did because it stayed on the menu year after year after year. It certainly was a diet plate-could have also been called a restriction plate or unappealing plate.

I just finished my own version of the diet plate, however, I like to refer to it as a little taste of summer. I started out with a huge East Texas tomato and topped it with about 3/4 of a cup of lowfat Lactaid cottage cheese. Add lettuce or basil if you'd like. Top with a tablespoon or two of sunflower seeds and that was lunch.

Why do I love this? Easy:
1. Protein, carbs, dairy, seeds, vegetable and healthy fat..all out of 3 simple ingredients.
2. Pennies per serving
3. Cool and refreshing--it's about 100 here and about 4000 % humidity
4. Great way to use up surplus tomatoes
5. Easy way to get seeds into the diet-provides a great crunch to this dish
6. It looks beautiful-remember we eat with our eyes first
7. Portable for the office-bring each separately and assemble when ready
8. Versatile-eat as is or top on a piece of whole wheat toast, English muffin or a whole wheat cracker

A Little Taste of Summer
1 large tomato (homegrown, if possible)
1/2-3/4 cup low fat cottage cheese
1-2 T sunflower seeds
lettuce or basil, chopped, if desired

Assemble and serve!

Photo: www.eattoenjoy.com

"I'm Robin and I'm Lactose Intolerant" Great news for People Like Me!

2010-06-27T09:07:00.000-07:00

I'm feel like I just was released from a huge bear hug.

Never have I felt so supported by virtual strangers before in my plight with lactose intolerance. You see, I've just returned from the recent Lactose Intolerance Forum-hosted by the National Dairy Council and Lactaid. Yes, that's right-an entire forum dedicated to research and new information regarding LI.

Managing my LI now for nearly 20 years, I've often avoided the products that I know will cause the, ahem, unpleasant gastrointestinal side effects that simply are LI.

When I was 23, I remember having dinner at a friends house who was well know for her Southern cooking. In this instance, Southern cooking mean copious amounts of cream, butter, milk and cheese in nearly everything she cooked. Within 1 hour, I was doubled over in pain, had severe cramps and spent a bit of time in the bathroom. Long story short, I had to cancel the rest of the plans for the evening and head home. And so began my plight with dairy.

I could tolerate small amounts of hard, aged cheeses (Cheddar, Swiss, Mozzarella) as well as frozen yogurt and regular yogurt but absolutely no ice cream or milk. I began drinking soy milk and eliminated ice cream from my diet. I definitely reduced my dairy intake over the years and as I got older, began to worry about vitamins and minerals that I knew I must have been lacking without the proper amount of dairy in my diet. Obviously osteoporosis was at top of mind, but also the other diseases that were plaguing Americans-obesity, diabetes, high blood pressure/heart disease, etc. The studies I was reading all had correlations with dairy. I began drinking soy milk and calcium fortified orange juice-and also ate many of the non-dairy products that contained calcium.

At the LI Forum, we talked LI all day long. Literally. I've been introduced as many things before, but I'm not sure I've ever been introduced as "This is Robin Plotkin. She has Lactose Intolerance, too!". There were expert speakers and excellent research presented. The recent recommendations by the National Institutes of Health (NIH) are that people with lactose should be able to tolerate up to 12 grams of lactose per day.

The NIH Panel concluded that:

"Many people with real or perceived lactose intolerance avoid diary and ingest inadequate amounts of calcium and vitamin D, which may predisposed them to decreased bone accrual, osteoporosis and other adverse health outcomes. In most cases, people don't need to eliminate dairy consumption completely."

Dr. Gilman Grave, Chief, Endocrinology, Nutrition and Growth Branch, National Institutes of Child Health and Human Development, National Institutes of Health

You see, since so many of us self diagnose (which we shouldn't-our MD can order at Hydrogen Breath test to confirm a diagnosis of LI), we also overestimate our symptoms. And because we do that, we often completely eliminate dairy from our diet so we don't have to experience those symptoms. The problem is that when we completely eliminate dairy from the diet, we often times are eliminating excellent sources of calcium, Vitamin D, potassium and magnesium. Over time, when we don't feed our bodies with these vitamins and minerals, we become even more at risk for those diseases mentioned above and, in some cases, even malnutrition.

So, here's the good news! That 12 grams of lactose per day will help us get those nutrients we need AND reintroduce dairy back into our diets! Sure, I was skeptical at first too, but I've been working on it for a few months and...it's working!

Below are some tips and some strategies to manage LI and to incorporate dairy back into your life!

Sip it-introduce dairy slowly into the diet. You'll have to build up to the 12 grams, so start small. Maybe 1/4 of a glass of milk on days 1-5 and gradually increase from there. ( An 8 ounce glass of milk has about 12 grams of lactose)

Stir it-mix milk in with food. Try adding milk to mashed potatoes, mac n cheese, smoothies or cereal.

Slice it-Try a slice of cheese on a sandwich or with whole grain crackers. Start with about 1 ounce. Cabot Creamery has naturally lactose free Cheddar Cheese as well as 50% reduced fat Cheddar Cheese. Yep-thanks to the aging process, it's naturally lactose free! I've done work for these good people and they can explain the entire process to you if you'd like.

Shred it-Shred cheeses over soups or in tacos and enchiladas. Sprinkle some in your salad.

Spoon it-Try yogurt mixed with cereal or with fruit. Always choose yogurts with active live cultures. The cultures are also helpful in breaking down the natural sugar in dairy that causes lactose intolerance symptoms to occur.

Try it-Try lactose free milk and milk products. I've recently become a big fan of Lactaid. In the past, I'd only tried their cottage cheese...but their regular milk, chocolate milk and ice cream ROCK. I'm a believer now! (note: Lactaid is REAL COW's MILK-just with an enzyme added to it to make it tolerable for people with LI).

I encourage you to try incorporating dairy back into your diet. It's worth it to try these foods again and get the nutrients you may be lacking. I never thought I'd be able tolerate as much dairy again, but I do! Just remember to go slow and enjoy.

Need to know how much calcium you need? Check here.
How much lactose is in certain products? Check here.
If you'd like more information about improving your diet, see at Registered Dietitian!

Cucumbers + Onions + Vinegar = SUMMER

2010-06-13T23:17:00.000-07:00

Gotta Grill? Grill Once, Eat for a Week!

2010-06-05T13:10:00.000-07:00

"I just don't have enough tiiiimmmeeee!" It's what I hear most often when it comes to eating healthfully. That doesn't mean going on a diet, it doesn't mean never going through fast food restaurants, it doesn't mean missing a meal with your family because you are going one directions and they are going 5 other directions. It means just what I said: Eating healthfully. This blog is about ONE WAY we can make it easier on ourselves to eat healthier when our lives seem out of control.

We make choices-at least 30 a day it seems-with regard to what we put into our mouth. I'm making a choice to sit on my computer and type this blog. I'm also grilling my vegetable for the week. Yep, the week. How many times have you said on your evening walks around the neighborhood "someone's grilling-I can smell it"? Why not do it all at one time? I've got the following on the heat right now:

Carrots-did you know you can grill them?
Red Bell Pepper
Green Bell Pepper
Onions
Garlic
Mushrooms
Beets

Some of these veggies will go with me tonight to a grilled dinner party. Some will go into a vegetarian pasta dish (hot) and some will go in a salad. This could be pureed and made into soup base or a sauce and they can also be toppings for pizza.

Here is the beauty of these veggies-they don't have to be prepped beautifully- a rough chop is all you need plus olive oil, salt and pepper. That's it. There is no need to dilute a beautiful ingredient with anything else. Trust me.

Next up on the grill today will be sweet potatoes (cut in rounds), corn and a test recipe of a Nutella and banana quesadillas. I'll also do chicken. Last week, I did enough chicken to feed 6 for a Memorial Day party and enough leftovers for the entire week. Where did that chicken go?
2 entree salads (chicken, cranberries, walnuts)
1 sandwich wrap
1 as is for my lunch protein
1 for baby food

Can I tell you how nice it was to open the fridge and see it all staring back at me? Yep, it took a bit of work and some extra time, but it is so well worth it. So many ingredients can be grilled-of course meat and other proteins-but think about pizzas, breads, desserts, fruits, side dishes (i.e. open up a can of beans, drain and wash, season and put in a pot on the grill-no need to fire up the stove top or the oven)

So does it take time? Yes. Does it take some planning? Yes. Does it take less time than I spend on my computer? Absolutely. Again, it's about choices. It doesn't have to be fancy-just good food for you and your family.

Gotta go check my grill---

How Hubbard, Muffett, the Pumpkin Eater and Dumpty Spin Kid Food

2010-05-23T16:49:00.000-07:00

I must say that I love how many nursery rhymes make reference to food. It's never too early to introduce children to food via song, book, taste, touch, smell and feel.

I have a question for you. Have you ever really listened to the nursery rhymes you grew up singing or perhaps now sing to your own children? Several, I've found, are extremely violent, have sad endings and would otherwise give valid reason for lock up and/or a lifetime of therapy. Below are just a few examples. (note that all are not food related)

Three Blind Mice. See how they run...they all ran after the farmer's wife who cut off their tails with a carving knife...wouldn't that be consider terms for arrest? I was informed recently that some people now say that she cut of some cheese (which illicits giggles for some) with a carving knife instead. Much more kid friendly.

Humpty Dumpty. Sat on a wall and had a great fall? Couldn't put him back together again? Again, new versions, I'm told, allow for the kings horses and men to be able to indeed put him back together again. But seriously, he's an egg. How and why was he up on that wall anyway? Wasn't anyone watching him?

It's Raining, It's Pouring. Old man-snoring-went to bed and bumped his head and basically died? Terrifying for children whose parents are snorers!

Rock a Bye Baby. What is a cradle doing in a tree? Of course when the wind blows the cradle will rock and that cradle and the baby will come crashing down. How is that comforting?

Peter Peter Pumpkin Eater. Had a wife and couldn't keep her..put her in a pumpkin shell and there he kept her very well? She lived in a pumpkin shell? Isn't that like jailing your own wife? I supposed a pumpkin wouldn't be the worse place to be kept, but seriously-why couldn't Peter be the one in a gourd?

Old Mother Hubbard. Had a dog-went to get a bone-cupboard was bare-dog goes hungry because Mom Hubbard forgot to get dog food and bones at Petsmart when she was out today? The dog can't have people food for one day? Come on, Hubbard! This is an extreme situation.

Little Miss Muffet. Sat on a tuffet eating curds and whey. Great snack, right? Then the spider came down beside her and scared her to death! Let's try to teach our kids to be tolerant of all insects, people! Now she's never going to eat curds and whey again because of the association with spiders.

Sigh......I have to leave you with a recipe that ties in delightfully to this post-one that I learned at the Charleston Cooks Maverick Kitchen Store in Charleston, South Carolina.

Strawberry Mice

8 large strawberries
mini chocolate chips
almond slivers
shoestring potatoes
crackers
wedge of cheddar cheese

1. Cut a small slice on the bottom of each strawberry to create a flat bottom.
2. Press a mini chocolate chip on the tip for a nose. Press two chips above the nose as ears.
3. Press 2 almond slivers into the top to serve as ears
4. For the tail, push in a shoestring potato (an almond sliver can also be used)
5. Serve on top of crackers with a small wedge of cheese

Looking for Humor when a Heart Attack Hits Way to Close to Home

2010-05-18T10:25:00.000-07:00

In our family, we like to say that three out of the four of us children were blessed with the humor gene. We don't like to say it to loudly, though, because my sister will get offended. (she's worked hard and is coming around with her timing and humor). So when my older brother called me last Sunday night and told me he was in the hospital, I thought he was joking, naturally.

The last time he called me and told me he was in the hospital was about a month ago when he stated he admitted himself for his Facebook addiction. He built up the conversation, line by line and I was literally petrified..until he delivered his punchline and his own laughter erupted. Very funny, I said.

This call was different.

He told me that he had been feeling chest pains and had numbness and tingling on his left side after playing softball that morning. He took himself to the ER and, long story short, he had suffered a heart attack. One lone clot in his right coronary artery was the culprit and 2 stents (mesh-like inflatable balloons that help expand the artery) were placed during his cardic catherization.

Here are his stats:

physically active
weight within normal range
non smoker
Family history-Father had heart attack at 53
Under tremendous stress
Did not follow a heart healthy diet
Male
Blood values were not known at the time as it had been a while since he had them drawn, but the last time, his total cholesterol was elevated.

If you recall, I recently wrote about my friend's husband, Paul, who suffered a heart attack in nearly the same way. It was after softball and he wasn't feeling well. Unfortunately, Paul did not recover from his heart attack and died a week later. The irony in this situation is that my brother was suite mates with Paul in college. My brother visited Paul in the hospital when he had his heart attack and talked at length with his wife, who is a friend of mine. My brother has said, more than once, if it had not been for Paul, he would had never taken himself to the ER. Paul saved his life.

In the last three days, my brother has said the following:

I hate that my kids had to see me go through this-they are so young (14 and 12)
I hate that my kids will now have to say yes, we have family history of heart disease and have to put my name down
I have to be on 5 medications when I get out of here
I hate feeling like a victim---a heart attack victim
It's hard to believe that I have to say I had a heart attack--I'd rather just say I had some chest pains
If it weren't for Paul, I would have never gone to the emergency room. Please call his wife for me and tell her that for me.

While we've tried as a family, it's hard to find humor in this situation. He is 43 years old. That's right-43. I know exactly what you are thinking. Wow-he's young! Yes, he is. Even the cardiac cath nurse looked at him as they were wheeling him in to the procedure and said "Wow, you're pretty young for this, aren't you?". I think he just thought she was flirting with him. My younger brother wanted to know if the clot they found was actually a Skittles instead. He also wanted to know if the clot was a mutli-colored rainbow-much like the Skittles bag.

Now more than ever, it's critical to make your Dr's. appointment and get evaluated for heart disease. My appointment is this Thursday. When is yours? When you get your results back, have the doctor explain to you-until you understand-what your numbers mean. Print out the table below and take it with you when you receive your results. If he/she recommends a heart healthy diet, ask him/her to refer you to a registered dietitian. If he/she doesn't have one to refer you to, go to www.eatright.org and click on find a nutrition professional.

My brother thinks he's the one with the most humor in the family. We'll laugh at all of his jokes and one-liners. We'll click on all of the You Tube videos he sends us. We'll watch the Jib Jab videos he likes to make for us. For now, we'll let him think what he wants--laughter is, after all, the best medicine.

Blood Test	Results	What the Results Mean
Low-density lipoprotein (LDL)	<100>	A high LDL is a key indicator of heart disease risk. Elevated levels may require diet and lifestyle changes and/or medication.
Total cholesterol	<200>	An elevated total cholesterol level is possibly an indicator of risk for heart disease. Elevated levels may require diet and lifestyle changes and/or medication.
High-density lipoprotein (HDL)	<40>	A low HDL is an independent risk factor for heart disease. Low levels may require diet/lifestyle changes and/or medication.
HDL lipoprotein fractions (apo A-I, apo B, apo C, apo E)	Optimal levels are under study	In the future, HDL fractions may determine heart disease risk and help decide type of treatment.
Triglycerides	<150>	High-serum triglycerides are an independent risk factor for heart disease. Treatment may involve dietary changes, weight reduction, physical activity, and/or medication.
Homocysteine	No established norms related to heart disease	Elevated homocysteine in the blood is linked to heart disease, but is not considered a risk factor for heart disease.
Highly sensitive CRP assay (hs CRP)	<1.0>3.0 indicates high risk of CVD	Hs CRP measures inflammation in the body. Elevated hs CRP is useful as an indicator of risk for heart disease.

CRP=C-reactive protein, CVD=cardiovascular disease, dL=deciliter, hs CRP=high-sensitivity C-reactive protein, L=liter, mg=milligram Source: RD411.com

CHOP CHOP-A Cooking Magazine JUST FOR KIDS!

2010-05-09T21:23:00.001-07:00

Recently, I stumbled upon a diamond in the rough....I saw the "Chop Chop Magazine" Fan page on Facebook and immediately clicked on it. I am so glad I did!

What is Chop Chop?

ChopChop is a quarterly food magazine and website for kids aged 5-12 and their families. ChopChop’s mission is to educate kids to cook and be nutritionally literate, empower them to actively participate as health partners with their families and help establish and support better eating habits for a lifetime of good nutrition. ChopChop’s vision is to reverse and prevent childhood obesity.

The magazine is filled with nutritious, great-tasting, ethnically diverse and inexpensive recipes, as well as interesting and little-known food facts, Q&A’s and games. (reprinted from www.chopchopmag.com)

I knew immediately this was something I wanted to be a part of, so I emailed the publisher and we started a nice email conversation. Long story short, she shipped me 400 copies of the first edition for the kids of Days of Taste (see previous blog post). I was so excited to see a publication of this nature-the first of this kind-that I was jumping out of my skin. Each child that receives it through our program has been beyond excited to take it home and share it with their families.

First order of business for me was to make one of the recipes. Last Friday night, I made the Not Your Grandmother's Fried Chicken out of the first edition. This chicken was a healthier version of fried chicken that used Panko bread crumbs, whole wheat flower, Dijon mustard and a few other ingredients that I'm sure you have in the house. It turned out perfectly and my family loved it. It was simple (less than 15 minutes to prepare), easy (I used the toaster oven), healthy (baked as opposed to fried and no additional fat if you didn't want any) and made tasty leftovers (I prepared double the recipe for lunches over the weekend). Definitely a staple recipe in my house now!

As we all search for way to encourage our children healthier, please consider a subscription or a donation to Chop Chop Magazine. What better way to empower your child than to give them a gift that will keep on giving. Teaching them to cook is just that gift. And Chop Chop is the perfect tool to start!

Teaching Kids How Food Gets From the Farm to the Table-Jamie Oliver-Come to Our Food Revolution!

2010-05-02T19:39:00.000-07:00

I can't tell you how many times I've heard "This is the best field trip EVER" from my Days of Taste kids. For the last seven years, I've had the pleasure of directing this amazing program for the American Institute of Wine and Food. We've had thousands of 4th and 5th graders through the doors-shopping at the Dallas Farmer's Market, learning about their taste buds and the difference between salty, sweet, sour, bitter and aromatic. We've had thousands of volunteers who give their time to teach the kids the proper way to hold a veggie peeler, the safe way to hold a knife and the proper way to place a napkin in their lap and wait until everyone is served their lunch before they start eating. Chefs, growers, producers, nutritionists, retired teachers, people in the food community, people not in the food community...we all come together to do one thing. Make a difference in a child's life through the one thing that everybody needs-Food.

We've watched these kids transform from shy and timid in the morning to proud, vibrant children in the afternoon. You see, we teach them about food, where its grown, how its farmed, how to wash and prepare it and how to eat it properly. We introduce them to fruits and vegetables they've never seen-like cucumbers and kiwi fruit. We give them the tools and the OKAY to do whatever they want with the fruits and veggies they purchase. They make pasta salads, fruit salads, green salads and they all love it. Not necessarily because they taste great, but because they made it themselves. They chose the ingredients and they prepared their own lunch themselves-usually for the first time. They shopped somewhere that didn't have everything wrapped in plastic or paper or came prepared already. They can't believe how much food they can get with so little money. Their food isn't loaded with salt, sugar and fat at Days of Taste. It's fresh, homemade and proudly served by these kids. They want me and every other adult to taste what THEY made. The pride, the self esteem and the self confidence it immeasurable.

Unfortunately, we can't measure the % of self esteem, self confidence and pride and translate it into numbers and figures. Sure, we can count how many kids were there, how many pounds of pasta we cooked and how many t-shirts we ordered. But those numbers don't give us the funding we need to continue this program. If we could capture the numbers of the intangible, we'd be rolling in dough (no pun intented!) as foundations, grant partners, corporations and personal funders would see absolutely no reason not to provide funding for this incredibly unique program. Who doesn't want a child to succeed? Again, because we can only capture certain numbers, those don't seem to make the impact needed to receive funds.

The only way to measure it is to see for yourself. There will be no question as to what this program provides for these children. I'd love to invite all of you to come down to the Dallas Farmer's Market May 3-6 or May 10-13 to see what transpires over the course of a few days. Contact me directly here or go to The American Institute of Wine and Food website and learn more. I promise you will learn something, get a kick out of something and most certainly eat something. It's a great way to spend the day.

Fire Up the Grill! 5 Minute Marinades for Summer

2010-04-27T21:46:00.000-07:00

In the past week, I've been treated to two delicious-I-didn't-have-to-do-a-thing-home-cooked meals. Lucky me!

Both meals contained marinated and grilled meat. Since grilling season is upon us, I thought that two, basic marinade recipes to keep in our back pockets were in order. There is truly no need to buy pre-made marinades. Have you looked at the label on those? Check out the added sugars and salt the next time you pick one of those bottles and throw it into your cart. If you watch your salt and sugar intake, this is a great place for those ingredients to hide. Many people have no realization that these ingredients are added in large quantities at times. Same goes for salad dressings. All I'm saying is that it's SIMPLE and FAST to make your own marinade and odds are that you have many, if not all, of the ingredients at home right now! We're talking less than 5 minutes to whip these up.

Grilled Pork Tenderloin Marinade (2 loins)
1/4 c low sodium soy sauce
1/4 c bourbon or whiskey
2 T brown sugar
Whisk together and allow to marinade for at least 2 hours in the fridge.

Grilled Flank Steak Marinade (2 1/4 pounds of steak)
1/2 cup low sodium soy sauce
1/2 cup olive oil
4 1/2 T honey
6 large garlic cloves, minced
3 T chopped fresh rosemary or 1 T dried
1 1/2 T coarsely ground pepper
1 1/2 t salt
Whisk together and allow meat to marinate for 2 hours in the fridge.

This particular recipe is on www.epicurious.com, but was actually created by Chef Richard Chamberlain of Chamberlain's Steak and Chop house in Dallas.

Yep, that's it!

It's easy to make homemade salad dressings, too. I love to do a drizzle of extra virgin olive oil with a good splash of red wine vinegar directly onto my salad. Add freshly ground pepper and a pinch of salt and toss. Any flavored vinegar will work-my newest addiction is white balsamic vinegar.

Tell me your favorite homemade marinades and salad dressings!

Many thanks to Cari and Rachelle for sharing their recipes with me! And, thanks for dinner!

Jamie Oliver, Lisa Greene and Me. Food Revolution Time!

2010-04-23T08:25:00.000-07:00

Tonight is the season finale of one of the most talked about TV shows in America. Jamie Oliver's Food Revolution ends tonight and I, for one, can't wait to see the finale. You know, you can love him, you can hate him, you can think he is doing this all for publicity, etc. But in the end, he is making a difference. How do I know that? Because YOU are watching. WE are watching. AMERICANS and their CHILDREN are watching. For some, it's the first stages of CHANGE. And isn't that what we need around here? You know the old saying..if the behavior doesn't change, the outcome doesn't change.

Join me and a group of changing Americans TONIGHT for the Jamie Oliver Food Revolution Finale Watch Party at Picasso's Pizza and Grill at 7215 Skillman Road (at Walnut Hill) in Dallas, TX 75231 We will start at 7:00pm.

Processed Kids author Lisa Greene will be there tonight as well.
Light appetizers will be served, drinks and dinner will be available for purchase.
Please RSVP. http://processedkids.com/ If you will notice, on the bottom left-hand corner, there is a RSVP click-through to join us!

I know that many of you are not in Dallas, so I'm curious to know what you are going to do to watch the finale this evening. How are you going to celebrate and start your own REVOLUTION? What kinds of food will you be putting out on your buffet table for friends and family from now on? Kinda makes you think-doesn't it. That's the point-exactly.

It's true that nutrition information is confusing and that feeding our kids and ourselves can be compromised without the knowledge, time or effort that it requires to do so. If you or your family would benefit from seeing a registered dietitian, please go to here and click on "Find a Professional". Enter in your zip code and you'll have a list of folks you can select from. Or, ask your MD for a referral. It will be the best time and money you spend all year. I promise.

Please comment on this post with your thoughts and views. I am so interested in what you have to say. For those of you in Dallas/Ft.Worth area, I hope to see you tonight!

Jessica Seinfeld I am Not! Or am I? Blending Veggies into your Diet

2010-04-22T10:17:00.001-07:00

You all know the Jessica Seinfeld book Deceptively Delicious, right? It's where she suggests "sneaking" fruits and vegetables into children's diets. I am strongly opposed to this tactic as I feel that kids need to be told the truth and accept the consequences-whatever their parents feel is appropriate. When we "sneak" in fruits and veggies, we are telling our children that they are "bad" foods and that we have to be deceptive (as the title states) in order for our kids to eat them. Would you like be given food thinking it's one thing only to be told later that you ate a cup of brussel sprouts unknowingly? So yes, I, and a number of my colleagues are against it. However, many are for it and have found success. Feel free to pick your side. I do not judge.

So, yesterday was a hectic day and I was nowhere close to the amount of fruits and veggies I needed for my daily consumption. And honestly, without even asking him, I knew my husband was nowhere close, either.

I knew I was going to make something with ground turkey and had decided on turkey burgers. Fast forward about 10 minutes and there was ground turkey cooking on the stove top, jarred spaghetti sauce in a pot and thawed whole wheat pasta on the counter (That's right, you can cook and freeze pasta if you'd like). I grabbed 2 big handfuls of broccoli and 2 handfuls of carrots. Put them in a freezer bag with about an inch of water and microwaved them until soft. Popped them in the blender, along with 2 handfuls of spinach and boom! I had several servings of veggies right there! Put the blended mixture into the spaghetti sauce (more veggies!) and stirred well. Served with the turkey meat and the pasta with a sprinkle of Parmesan cheese.

My husband LOVED it and ate every bit. Oh, did I tell you that my husband eats lettuce, green beans and asparagus--that's it. Those are his top (and only) 3 vegetables that he likes. When I asked him if he wanted to know what he just ate, his response was "something with a lot of fiber in it? " (He knows me and my love of fiber so well). I told him what was in it and he said "just keep doing this and I'll eat it".

How I HATE, HATE, HATE to agree with Jessica Seinfeld, I'm afraid I must with regard to this. It's good to be proven wrong sometimes. But don't tell her, okay?

Post Script: Think You are Not At Risk For Heart Disease

2010-04-19T08:11:00.000-07:00

As you know, my last blog discussed the sudden and massive heart attack of the husband of a friend of mine. I'm saddened to report that he passed away yesterday. I will be attending his funeral today.

Heart disease doesn't happen to "someone else" or in "so & so's family". It happens to all of us. Yes, this man did have risk factors-but perhaps not the obvious ones. I've heard people say "but he wasn't overweight" and "he ate fairly well". However, his father had a heart attack at age 50, so his family history was key.

He left a wife and 2 children. His daughter's last vision of him was being taken away in an ambulance. She never got to see him again. Please send good thoughts their way today as they say their final good bye.

Think You Aren't at Risk for Heart Disease? Think Again.

2010-04-16T12:49:00.000-07:00

I just saw a friend's husband in the intensive care unit after suffering a massive heart attack. If that vision doesn't kick you in the butt to take better care of yourself (eating better, exercising, seeing your MD regularly, stopping smoking, taking meds as prescribed), I don't know what will.

I've seen this many, many times as I've worked in hospitals earlier in my career. But now that I'm married and have a son, it looks a whole lot different. This man is 43 years old, a son, a husband and father of 2. I'm 40, a daughter, a wife, a mother, a sister, an aunt, a niece and so on. My Dad had a heart attack when he was 53. My Grandfather had a heart attack at an early age, too.

Think you are not at risk? Think again-especially women. You did know that heart disease is the #1 killer of women, right? Not breast cancer or any other disease as you might think. Heart disease is the #1 reason we lose our wives, mothers, daughters, girlfriends, aunts, cousins, nieces, etc.

Do you know the risk factors? If not, here they are (from www.americanheart.org)

What are the major risk factors that can't be changed?
Increasing Age
Male Sex (Gender)
Heredity (Including Race)

What are the major risk factors you can modify, treat or control by changing your lifestyle or taking medicine?
Tobacco Smoke
High Blood Cholesterol
High Blood Pressure
Physical Inactivity
Obesity and Overweight
Diabetes Mellitus

What other factors contribute to heart disease risk?
Stress
Alcohol
Diet and Nutrition

Not sure about your risks? Go here to take the Heart Attack-Coronary Heart Disease-Metabolic Syndrome Risk Assessment

Take a look and see where you are. Notice that the majority of the risk factors are factors that WE can control. We CAN exercise more, we CAN eat more fruits and veggies, we CAN stop smoking, we CAN control our weight. We CAN take steps to decrease the stress in our lives. This is all GREAT news.

My Life Check is another self assessment tool to track your health offered by the American Heart Association. It takes about 5 minutes or so to complete. I just took it and received a 7 out of 10. Not up to my standards. (although because I did not have current blood pressure, cholesterol or fasting blood sugar available, that may have been part of the cause). Regardless, I can tell you that I would not hit a 10 out of 10 even with those numbers available. I am now one of the 45,000 plus people who have made the pledge to make improvements. Care to join me?

Lesson to me: go to my Doctor and get those numbers-now!

Lesson to you: find out your risk factors, make changes where you can, join the fight in saving your life. If not for you, do it for your wife, husband, children, grandchildren, sister, brother, mother or father. Believe me, they still need you to be here for a long time. And so do you.

WTF? Get Your Mind out of the Gutter and into the GUT!

2010-04-12T22:10:00.000-07:00

WTF. It's often seen as an acronym for a less than tasteful phrase. In my world, WTF could not be a more important question since it stands for "Where's the Fiber?". Oh, how I wish I could claim that I came up with this, but I have to give credit where credit is due and that goes to Dave Grotto, RD. I "borrowed" it from him because I saw it on his Facebook page. I admit it.

Anyway, fiber is such a good thing. Many of you may now recognize my love of fiber. I love it. I talk about it, I educate people about it, I read about it and I eat it-all day long. And as I do this, I am lowering my risk for colon cancer, decreasing my blood cholesterol, maintaining a regular blood sugar and keeping everything moving through the system. Like a broom sweeping everything through your gut. Keeping the pipes clean. I think you get the drift.

Soluble, Insoluble-it's all good. Finding it is easy--fruits & veggies (especially with the peels), 100% whole grains, wheat bran, oats, oat bran, beans, nuts, seeds, legumes, even pills and powders. Of course, my preference is to get the daily recommendation for adults of 25-35 grams from food. My #1 fiber source is All Bran, with raspberries coming in a close second with 8 grams in 1 cup.

That's right-I love those little twigs. No, they don't taste like twigs or sticks as some like to say even before they taste them. They are truly delicious. As many of you know, I'm a purist. So I am good with the Original All Bran. No flakes, buds or medleys for me. Just my twigs, low fat soy milk and 1/2 of a banana and I'm good to go. And when I say good to go, I mean good to GO.

Why? 1/2 cup of these babies contain:
80 calories
1 gram of fat
10 grams of fiber. (That's right, I said 10 grams!)

You may have heard it referred to as Colon Blow. And I'd have to say that is pretty accurate. If you are squeamish about the colon and other bodily functions, it may be best for you to keep clicking. However, if you are like me, or any of my colleagues, this is a regular discussion. Staying regular is critical for everyone of all ages, particularly young kiddos and the elderly population. If you are interested in incorporating All Bran or upping your fiber content in general, here are my suggestions:

1. Do it s-l-o-w-l-y.
2. Drink lots of water to help the fiber move through your system.
3. If you start increasing your fiber intake by eating All-Bran, start by sprinkling a handful in your other cereal or in your yogurt, in a trail mix or just a small handful. Again, add it s-l-o-w-l-y.
4. In the first few days of increasing your fiber, you may want to be near a bathroom. I'm not kidding.

You are jump starting your intestines and they will revolt a bit-just until you get used to it. I promise.

Disclaimer: I do not represent All Bran or Kellogg's ...I just am a true fan of the cereal. For more info, go here. I also like the National Fiber Council website. I'd love to hear about your fiber stories--where do you get your fiber and do you have any fiber websites you like? Please let me know.

Yours in fiber,
Robin

Passover Ends-Feast with Yeast!!

2010-04-05T20:42:00.000-07:00

Another Passover has ended. Another stock pile of Matzoh is staring those who "keep" Passover in the face. Most are sick and tired of eating the "cracker" for the last week. One can only eat so much matzoh peanut butter and jelly, matzoh grilled cheese, matzoh and eggs, matzoh pizza and chocolate & toffee covered matzoh. Not to mention the constipation! Or, for others, the opposite! Just keeping it real, folks.

Check out this video below for 20 ideas on what to do with your leftover Matzoh!

A Season for Matzoh Crack

2010-03-29T14:20:00.000-07:00

I've done it. My friends have all done it. My family have all done it. In fact, it's my friends and family that actually make it and offer to me. They scour the stores, find the best deals, and they make it---in their own homes. Who am I to say no? Especially to my Mother-in-Law?

Matzoh Crack. It's not new on the scene. It's street name is actually Chocolate Toffee Matzoh. And when I say it's good, it's real good. One time a year good.

There are numerous different variations on the recipes, but essentially, they are one in the same. Sure you can add nuts or Heath candy bars on top, but I'm a purist. I like Matzoh, Chocolate and Toffee. In that order.

Following is the tried and true recipe from the Dallas Temple Emanu El cookbook "From Generation to Generation". It's the one my Mother-in-Law uses-just imagine her notes from below in the side margins of the cookbook.

Chocolate Toffee Matzos

1/2 # of matzoh (approximately)
1 cup butter
1 cup dark brown sugar
12 ounces chocolate chips
1 cup chopped pecans (optional)
1 cup bits of toffee (optional)

Line jelly roll pan with foil, (I use 2 pans). Fit matzohs in one
layer,covering entire pan. Melt the sugar and butter in a double
boiler, stirring A LOT. Cook until well blended and the mixture can coat the
spoon. I spoon the mixture over the matzoh,and I don't use a lot because I
want to stretch it over both pans. Since there is still chocolate chips and
toffee to come, it's not that big a deal. BAKE at 425 for about 4 minutes.
It will be bubbly. Remove from oven. Sprinkle a generous amount of chips
over the toffee and return to oven for about a minute. Remove from oven
and gently spread the melting chips over the toffee. When cool, I sprinkle a
lot of the toffee bits on the matzoh. I always buy extra chips and bits of
toffee. You can also sprinkle pecans for a different taste. I place the
pans in the refrigerator with wax paper over them. When you want, break up
into pieces and place in container. I keep mine in the fridge,when not
eating ,so that the matzoh stays better. You would not want gooey
chocolate!!!!!!

I highly suggest that you get your hands on a piece of this...find a friend who supplies it-just ask for one bite. You will be addicted.

What are you favorite Passover dishes?

Be Prepared for When the "I Have Nothing in My Kitchen For Dinner" Syndrome Strikes

2010-03-24T13:40:00.000-07:00

I literally just got home from a trip and am faced with the "I have nothing in the house for dinner" conundrum. Determined not to go out to eat or order in food, I quickly have searched my kitchen and have found the following items:

Frozen Corn
Chicken Breasts
Jarred Marinara
Parmesan Cheese
Carrots
Hummus

I've got some hungry mouths to feed, so what do I do? Whip up a quick Faux Chicken Parmesan dish fit for a king!

Here's how you do it:

FAUX CHICKEN PARMESEAN

Thaw chicken breasts (if frozen).

Turn on oven to 375 (I like to use the toaster oven)

Season chicken breasts with a bit of salt and pepper (do not over salt-there is PLENTY in the jarred marinara and cheese

Place the chicken breast in an oven safe dish and pour about 1/4-1/2 cup of marinara and a sprinkling of the Parmesan cheese over the chicken. Feel free to add oregano, basil, red pepper flakes or whatever spice you like to liven up the jarred marinara. Fresh spinach leaves also make it tasty! Cook for about 20-25 minutes and check internal temperature.

Once nearly cooked, remove the chicken and top with 2 teaspoons per chicken breast of the Parmesan.

Move to BROIL mode on your toaster or oven and put chicken on highest rack to broil. Watch closely until the cheese darkens and gets bubbly.

Remember chicken is thoroughly cooked at 165 degrees, but remove it at 160 and allow it to rest. It will increase the temperature enough to reach the 165. Do not cut into it-this allows the juices to spill out and causes the chicken to by dry.

By omitting the breading, baking or frying of a traditional Chicken Parmesan, we've saved hundreds of calories as well as fat, saturated fat and cholesterol.

While the chicken is baking, make frozen corn according to directions.

Once chicken is done and corn is cooked, place on dinner plate. Add carrots and a tablespoon or two of hummus.

Since I like grocery shopping and usually have enough foods on hand, this is a rare occurrence. However, the last 2 weeks have been crazy and this is what I get for not pre-planning. I have to say, it was a pretty good dinner-well balanced, colorful, filling and healthy as well as inexpensive. And, it was done in 30 minutes!!

What are your go to meals when the syndrome hits?

St. Patty's Day Gives us Reason to EAT Green, not Just Wear it!

2010-03-17T11:59:00.001-07:00

Here's the deal. St. Patrick's Day can come and go and I wouldn't even know. I am not wearing green today, don't care if I get pinched and won't be partaking in corned beef or green beer. Yes, yes, I know-I'm no fun. However, I would like to take this rare opportunity to highlight this holiday (using this term loosely, I might add), to bring out the green of season. No, not money green-food green!

Green is one of those colors to look for in the store. The dark green foods=healthy foods. Antioxidant, vitamin and mineral rich and
fiber-rific! I mean really, what green food can you think of (besides the a few fake/highly processed foods and the light green marshmallows in a Lucky Charms box-they really aren't magically delicious-but note the tie into St. Patty's Day) that AREN'T good for you?

So here's the deal. Green foods have the substances isothiocyanates, EGCG, Lutein/Zeaxanthin and Isoflavones....powerful antioxidants that can help fight the damage caused to our cells over time that can lead to premature aging and a whole host of diseases. These particular foods and substances help support cell health, support arterial function, lung health and help us to maintain healthy liver function.

Here's the other deal. The fruit/veggie must be green on the INSIDE as well as the OUTSIDE to receive the maximum health benefits. So, see the cucumber, green apple, green pear and endive in the photo above? It's actually a misnomer. Why? When you cut into a cucumber, what color is it? White! Don't get me wrong, white fruits and veggies carry their own benefits, but we're trying to concentrate on the green theme with this blog.

So, here is a top 10 list of my favorite green foods and a challenge from me to you and to me.
I'm going to see how many of these green foods I can fit into my diet today. So far, I'm 0/0. But, the day isn't over! How about you? How are you doing with fitting in your green foods?

1. Greens of all types: spinach, lettuce, kale, Swiss chard, bok choy, mustard greens and the like.

2. Edamame (soy beans)

3, Kiwi

4. Green Cabbage (I love all types of cabbage, actually)

5. Broccoli

6. Avocado

7. Asparagus

8. Artichokes

9. Brussel Sprouts

10. Herbs of all kinds including parsley, rosemary, sage and mint.

11. Mint Chocolate Chip ice cream--just checking to see that you were paying attention!

Let me know how you do getting in your "greens"! Others to remember include green bell peppers, green beans and green tea, just to name a few.

Call me what you will about being a St. Patty's day non believer--but check back with me around April 1st.....that will be another story.

Give a Kid a Fish, Feed Him for a Day. Teach a Kid to Fish, Feed Him for Life

2010-03-09T22:42:00.000-08:00

For the 2nd year in a row, registered dietitians Renata Mangrum, MPH, RD and Monika Woolsey, MS, RD have once again created the Registered Dietitian Day Blogfest. Below, you'll find links to my colleagues blogs who are participating in this unique and creative endeavor.

Renata and Monika have posed a question to those of us participating in this year's Blogfest:

If you could give only one message, what would that be?

"Give a kid a fish, feed him for a day. Teach a kid to cook a fish, feed a kid for life." Get yourself and your kids back in the kitchen!

Somewhere down the road, we forgot to teach our kids how to cook. Instead, we turned to boxed, bagged, canned and fake foods, the microwave, drive thrus, take out and highly processed foods to feed our families. Life got to busy. We are over scheduled. We don't know how to cook ourselves. And now, we have the highest rate of obesity in the world. We have children taking blood cholesterol lowering medications. We have more children with eating disorders and we higher rates of type 2 Diabetes in children than ever before. Certainly, there are other factors that contribute to this, but really, when it comes down to it, food is the number one culprit.

The great news is that we can begin to make changes to impact our lives and the lives of our children-TODAY!

Set a good example by cooking at home. Don't know how? Ask someone to teach you, check out cookbooks at your local library, take a cooking class or just use the old trial and error method. You don't need a gourmet meal on the table, just something healthy.

Get kids excited about cooking! Bring them to the grocery store, encourage buying new healthy products and look at recipes on the Internet or in cookbooks that you check out from the library. Ask your local librarian for the kids cooking section. Rachel Ray has a great kids cookbook available.

If you child has a real interest in cooking, purchase a subscription to a cooking magazine in their name or sign your child up for age appropriate cooking classes. As the Food Network and other cooking shows become more and more popular, there has been an increase in the number of young people who want to make a career in the culinary arts.

Allow your children to participate in the cooking process by giving them age appropriate duties in the kitchen. When I was a child, it was my job to make the salads for each member of our family of 6. This included washing, chopping, and remember what each person liked in their salad! I also had a job each night to either set the table, put away the condiments or leftovers, clear the dishes or do the dishes. With 4 kids, it was a pretty fair rotation.

Remember your attitude towards cooking and food has a direct impact on your child. If you loathe cooking and shopping or have had issues with food in the past, your kids WILL pick up on it. Try and put on a smile as you make this week's shopping list. Or, have your child help you make the list by looking to see what items are needed.

Remember to chose words carefully such as "My tummy is full, so I'll skip dessert tonight" instead of "Mommy is on a diet because she is too fat. No dessert for me!". Words like these endanger our children of being fearful of food or having the connotation that food is either "good" or "bad".

Other tips:

Purchase a kid friendly knife, cutting board and set of measuring spoons and cups. Encourage your child to use those when cooking. Having a sense of "their own" equipment provides self esteem.
Allow kids to prepare simple meals for your family. Burned, bland or inedible, swallow it gracefully and encourage and congratulate him on a job well done.
Just because you grew up eating the same 5 fruits and 5 veggies doesn't mean your child has to do the same. Bring home new and different ingredients and consider creating kid friendly ethnic dishes.
Have a cooking class birthday party! The food they create will be the food for the party.

And finally....

Make it a rule that you sit down as a family each night around the table-tv off, cell phones off, texting off, x-box games off-and actually talk to each other. Growing up, it was expected that everyone be at their seats at 6pm sharp for dinner.

Creating opportunities for children to learn to cook and therefore make healthy choices are endless. It takes the work and the dedication of the parent or the caregiver to create the opportunities and follow through. You'll be glad you did once you see that you child is self sufficient in the kitchen, can make healthy choices and has a good attitude towards food.

Check out these fantastic and informative blogs from other RD's around the country!

Beyond Prenatals (Debra) – Vitamin D in Pregnancy and Beyond
Wendy Reinhardt Kapsak, MS, RD – Can Dietitians Have Real I.M.P.A.C.T?
Sandra Meyerowitz, MPH, RD, LD – Changes Worth Making Take Time
Carrie Miller – What Nebraska Dietitians Are Saying
National Dairy Council- Nutrient-rich foods build a healthy diet
Janel Ovrut MS RD LDN – My Top Tips for Registered Dietitian Day!
Heather Pierce, MS, RD, CDE – Enjoy Food
Elizabeth Rahavi, RD – The Art of Nutrition Messaging
Shelley A. Rael, MS RD LD – Food Is LIFE, Nutrition is HEALTHY Life
Kerry Robinson, RD – A Food Safety Message with IMPACT
Marianne Smith-Edge, MS, RD – RDs are the Premiere Food and Health Communicators
Kris Sollid, RD – Unintended Consequences of Simple Messaging
Angie Tillman, RD, CDE, LDN- Take Time to Care for Yourself

Around The Plate Nutrition-Say a Silly Rhyme to Eat Better

2010-03-03T08:19:00.001-08:00

Happy to submit a guest post to the Around the Plate Nutrition Blog today. It begins with a familiar knock knock joke and ends with a funny picture of me! Got your interest? Check it out here:

Thank you to Kati Mora at Mora Nutrition for allowing me to contribute to her terrific blog!

Dinner for a Snowy or Rainy Day? It's Always Perfect Weather for a Mushroom Barley Soup

2010-03-01T14:08:00.001-08:00

So you've heard a lot about barley these days, right? Aarowhead Mills has a great product that I love to use. See photo to the left. how many of you have this in your pantry and have never used it? Challenge of the day: explore barley!

While barley lends itself to many delicious recipes-I tend to lean toward cold barley salad in the summer months and mushroom barley soup in the winter months. For some reason, the soup has made many appearances this winter-both just for dinner and for entertaining purposes. Really, all you need is this hearty soup, a great salad and a hunk of bread and you have a filling, satisfying and nutritious lunch or dinner to get you through these chilly months. Not to mention it won't break the bank!

The barley stats: 1/4 cup serving: 160 calories 1 gram fat 5 mg sodium 200 mg potassium 8 grams fiber 5 grams protein 0 grams saturated fat, trans fat, cholesterol

Here's my Mushroom Barley Soup Recipe Ready?
1. Go to the store.
2. Buy a bag of Arrowhead Mills Organic Pearled Barley
3. Turn bag over
4. Follow recipe for barley soup--who knew the secret ingredient was soy sauce to taste? Low sodium, of course!
5. Enjoy!

Now I will say that I do add about two containers of sliced mushrooms to the pot along with the other veggies. I first saute them until they turn a deep brown color--so a about 3 tsp. of olive oil on medium heat for about 15 minutes or so and they are ready to go. And, I often double, triple or even quadruple the recipe. I've tried more liquid (more soupy results) and I've tried less liquid (chunkier and more stew like consistency result).

The next batch I'm going to try to puree the veggies in the stock to see if I can get more of a chowder consistency a la the mushroom barley soup at Deli News in Dallas...which is my inspiration for this soup.

I want to encourage you to do exactly what I did and that was to check the label, box or bag for the best recipes for the particular ingredient you are using. These companies, as I've mentioned before, spend mucho dollars having professionals perfect these recipes using this products. Go to their websites, too. You'll find so many easy recipes--they know that we are a bunch of working moms and dads who are trying to feed ourselves and our families healthfully--and on a budget. Let me know if you want me to post the recipe off the back of the bag for you--happy to do so!

Tell me, do you use the back of packages or company websites to find recipes? What are your favorites?

I'm in Love Again! First Name Brussel, Second Name Sprouts

2010-02-16T07:32:00.000-08:00

The brussel sprout, a member of the cruciferous vegetable family (you know, broccoli, cauliflower, cabbage) has finally made it onto the scene with avengence. Look at recipe websites, menus of top tier restaurants, grocery stores that now carry the entire stalk of sprouts all way to microwavable, ready made bags of the goodies. I remember brussel sprouts in the freezer growing up-only for my Dad-as he was the only one who like them. They made an appearance every once in a while, but not as often as Dad would have liked.

A month ago, I bought a bag of frozen brussel sprouts in honor of expanding my cooking horizons and in honor of dear old Dad. That bag is still sitting in the freezer. Yesterday, I bought one of the microwavable, ready made bags at the grocery store. That bag is now gone. Instead of microwaving it, I heated about 2 teaspoons of olive oil in a non stick pan, cut the bottom of the sprout off, cut it half and sauteed them for about 10 minutes. Seasoned with salt and pepper. I have to say they were the most delicious things I've had in a while. They caramelized well and looked beautiful on the plate next to roasted chicken and a baked sweet potato. So delicious! I was even able to get my husband to try one! (Try moving a mountain!). It's an on going effort to find veggies he enjoys. The fact that he tasted it is big news.

I'm ready now to tackle the bag of frozen sprouts to see how they hold up during the same cooking process. Obviously, they are less expensive than the microwavable ready made ones, so if they work just as well, I'll be using them until it's sprout season.

I can't encourage you enough to put these little nuggets of nutritional goodness on your grocery list and just give them a try. You'll be shocked at how tasty they are and you'll wonder what took you so long to prepare them at home!

Tell me, what other ways do you prepare brussel sprouts?

If I Have to Hear "What's for Dinner?" One More Time.....

2010-02-10T16:57:00.000-08:00

No, the title of this blog does not reflect my feelings whatsoever. I love cooking, I love giving people healthy and tasty food...okay, I admit it, every once in a blue moon, when I hear my husband ask that question, I cringe. My Mother, on the other hand, must have cringed nightly as my siblings, my Father and I could be pretty ornery when it came to meals. Maybe that is why we had a 7-day rotation for years on end....seriously. One night was steak, one night was tuna salad, one night chicken breasts with soy sauce, onions and mushrooms---I think you get my drift.

Most people tell me that while they have the will and the desire to eat healthyfully. the bottom line is that they are unprepared. What I like to recommend to people is to spend 15 minutes a week MEAL PLANNING. For some people, they would rather stick a nail in their eyeball. It's not that hard-I promise.

Tips for Meal Planning:

If you are a novice, just plan for 2-3 nights of the week to start. Don't overwhelm yourself.

Ask your family what they would like for dinner

Go to the grocery store and have pantry and refrigerated items on hand

Use websites such as www.sixoclockscramble.com or www.mealmakeovermoms.com to get ideas

Go to major food company websites such as Kellogg's, Tyson, Campbell's, Del Monte, etc and look for their recipes. These guys hire culinary and nutrition professionals to continually make your life easier by providing quick and easy meal plans (using their products, of course)

Consider commodity websites such as beef, chicken, eggs, strawberries, nuts, beans. etc. Again, they have wonderful recipes that have been created by professionals!

Check to see if your local grocery store website offers meal plans

Ask your co-workers, neighbors, friends and families what they are having for dinner--it gets hard to be creative sometimes, so borrow from someone else!

Google it! Type in "What's For Dinner" and you'll be amazed at what comes up!

I thought I'd get a read on what my Facebook friends were thinking about for dinner one night. So, I typed in the following status: Okay, what's for dinner tonight? You cooking? Buying? Delivery? Leftovers? Semi-homemade? Let's hear it...

Here are the responses I received..and might I say that I am quite impressed!

Chicken a la can can (Chicken with a can of this, a can of that and one more can of this)

Valentine's Day Goodies (she had a meeting at dinner time and this was all they had!)

Homemade Turkey Pot Pie

Beef, Beer and Barley Stew

Tacos al Carbon

Jambalaya-mix with Luzianne with added chicken and sausage

Honey Soy Glazed Salmon with Parmesan Basil Risotto

Sauteed spinach, garlic, steamed artichokes with Mushroom Ravioli with Tri Tip Hunks

Smoked Sausage, Red Beans and Rice

Green Bean Casserole, Mac and Cheese, Brisket, Roasted Carrot, Red Wine and Beer

Quiche

Sesame-Ginger Chicken

Meatloaf

House Salad, Ginger Tenderloin, Merlot

Eye round roast in crockpot with potatoes, tomatoes, mushrooms, celery, carrots, onions, and garlic. Romaine and onion salad and strawberries and kiwi with yogurt topping.

Pretty nice selection, don't you think? And keep in mind, very few of those who answered were dietitians. See, I knew you were thinking that!

Oh, what did I have? I made a quick turkey chili and poured it over a baked potato. Then used the leftover chili to make turkey sloppy joes (whole wheat bun, chili with some low fat cheese). Tomorrow I'll just eat it as good old chili.

If You Don't Ask, You Don't Get a Popchip

2010-01-29T14:15:00.000-08:00

This story falls under the category "you don't ask, you don't get", a saying made famous by my husband's Bubbie. (that's Grandmother to those of you not in the know). Basically, it you want something, you go after it because you have nothing to lose. What's the best thing that can happen? You get what you want.

Case in point. In the fall of 2007, I was reading one of the city editions of Daily Candy. Featured on the site were a new kind of chip that sounded too good to be true. They were called popchips-and they weren't fried, weren't baked and were made with all natural ingredients like potatoes and corn. Here's the kicker-they were popped-like popcorn-and that is how they became a chip. A little heat and a little pressure plus some added all natural seasonings and you've got a it-a healthier version of a chip.

So I'm reading this with great interest and start looking for it in the stores in Dallas. To my disappointment, I realize I can only find them online at amazon.com and would have to order them to feed my need. I decided to go to their website and email the contact@popchips.com to inquire about when these babies were coming to Dallas. Lo and behold, I received an email from the CEO and Founder of popchips, Keith Belling--the very next day. He told me how they were working on getting the chips into the Dallas Ft. Worth market-among many others and we shared a nice email rapport back and forth for a a few months. I also immediately received a shipper of popchips which allowed me to taste each one. (to this day, BBQ are my favorite).

Once we realized we were on the same page, I was on the phone with Keith talking to him about how important it was for dietitians to learn about this product. He wholeheartedly agreed. Not only is the nutritional profile terrific, they fit into a diabetic meal plan perfectly. He and the company are genuinely concerned about the health of Americans and we all know that nobody is going to stop eating chips. So why not give folks a healthier choice?

Highlights include:

approx 20 chips per 1 ounce service

120 calories for those 20 chips

4 grams of fat-none saturated or trans

0 grams of cholesterol

popchips are an all-natural line of potato popped chips with all the flavor and less than half the fat of fried chips.
popchips come in seven taste-bud popping flavors, including original, barbeque (MY PERSONAL FAVORITE, as you know), salt & pepper, sea salt & vinegar and parmesan garlic, and the newest – sour cream & onion and cheddar.
popchips also come in a single-serve pack that includes a whopping 15 chips per bag, and only 100 calories and less than 3.5 grams of fat, so it really is okay to eat the whole bag. Compare that with a typical serving of fried chips (or those teeny 100-calorie packs) and your mouth will really drop.

Check out the website, see where you can download a free coupon and get to the store. This will change you into a popchips convert! When I felt like I had that chip craving, my go to was Cool Ranch Doritos. No more! Now it's my favorite BBQ popchips!

Disclaimer: I have the awesome opportunity to work with these great people and this great chip. It's my pleasure to blog about them!

It's Never Too Early to Learn About the Benefits of Fish

2010-01-12T13:28:00.000-08:00

At the tender age of 4 months, young Benjamin is already learning about the benefits of consuming fish. Tagging along with his Mom to the grocery store has quickly become one of his favorite activities. He is being educated daily on the benefits of eating well. Where better to begin than at the grocery-specifically the seafood counter?

You see, Ben's mom consumed lots and lots of Omega-3 fatty acids when he was in the womb. Research has suggests that increasing intake of dietary omega-3 fatty acids may have a number of health benefits. And babies whose diets include an abundance of essential fats seem to have an edge in terms of early development. Now new research shows that the same is true for infants born to mothers whose diets contain plenty of this essential fatty acid.

From the www.aboutseafood.com website:

Benefits for Baby

Optimizes brain and eye development.
DHA omega-3s make up a good part of the brain and retina. All of the DHA gathered by your growing baby must come from mom's diet. And the richest whole food source of DHA is fish, especially oily fish like salmon, tuna, sardines.,
Read "Oily Fish Makes Babies Brainier"
May reduce pre term birth.
Read "Eating Fish in Pregnancy Prevents Pre term Birth"

Benefits for Mom

May help prevent and manage post-partum depression.
Low levels of omega-3s are associated with low levels of the brain chemical, serotonin. And low levels of serotonin are linked to depression.
Read "Eat Fish, Beat Post-Partum Blues"
Helps manage optimal weight gain.
Choose fish prepared healthfully - for example baked, broiled, grilled, microwaved or steamed.
Protects heart health.
Read "Eat Fish, Your Heart Will Love You"

Types of Fish to Focus On

For Women Who Are or May Become Pregnant, Breast feeding Women, and Young Children

Eat a variety of 12 ounces, or 2-4 meals, cooked seafood each week. If you like, up to six ounces can be albacore tuna. Avoid Shark, King Mackerel, Tile fish, and Swordfish.
All fish contain traces of mercury, but these fish - which most American's already don't eat - should be avoided as they tend to have higher levels.
Read "What You Need to Know About Mercury in Fish and Shellfish"

Blog-about-seafood is a fun blog written by Registered Dietitian Jennifer McGuire with the National Fisheries Institute. I encourage you to take a look at her mouth watering photos as she blogs about her life consuming seafood!

FYI, young Benjamin chose tilapia that evening for dinner for his parents. He knows his parents are trying to increase their fish consumption to twice a week for health purposes. He also knows that his mom has found a great recipe here for those tilapia fillets. They are definately in the rotation now and he knows he'll be eating it soon enough!

A Spaghetti Squash Begs "Don't Judge Me Until You've Tried Me"

2010-01-08T18:57:00.000-08:00

I see you walk by me. I see you looking at some of my cousins-acorn and butternut. Have you ever noticed how much more space acorn and butternut get on the produce floor? A foot? 2 feet? 5 bushel baskets full? What do I get? 1/2 a foot? Maybe 1 bushel basket with most of the bottom filled with...filler?

Why do you pass me by? I know, I know-I'm hard to cut. I look expensive because I'm a bit on the hefty side. You don't know what do to with me. I promise I am as tasty as the others not to mention just as nutritious if not more than the cousins. I'm easy to prepare and I'm a huge hit with the kids-not only because of my name, but because of how I got it.

Let me let you in on a few secrets-I promise to make myself more appealing to you!

Microwave me for 5 minutes before you try to slice me open. Softening my skin helps a lot! Or, have the produce guy at the store cut it for you before you head home. I know you are thinking "they'll never do that!". Just remember, if you don't ask, you don't get.

The latter part of the year is when my pricing is at its best. This is because its my harvest time and my peeps and I are plentiful. Look around, I'm still at great prices at your local grocery store or Farmer's Market!

The VERY easiest thing to do with me is split me in half length wise, scoop out my seeds and put 1/2 of me in a shallow bowl with about 1 inch of water. Cover me with plastic wrap and microwave for about 5-10 minutes depending on how thick I am. You may have to play the start and stop game with your microwave until you can tell if my innards are soft enough to be pulled out with a fork. Caution: My skin will be hot and stay hot for a long time, so use a towel when handling me after I cook. Holding me at the top, use a fork to scrape out my strands of yummy goodness. You can scrape all the way down to the bottom skin--depending on the size of me, you could get as much as 3-4 cups! You'll see that my strands look quite similar to that of spaghetti, although much yellower, lighter and much more nutritious! Kids think I look like hair! Once you've got me in the bowl, pour marinara over me (This blogger likes to use Paul Newman's Marinara) and then sprinkle with a tablespoon or two of Parmesan. Pop back into the microwave and cook until the sauce is warm and the cheese is melted. There you go-one easy, delicious, fiber filling vegetarian dish fit for any age!

Once you try this, check back with me and let me know how you did or what you did differently. Please, don't pass me by when you see me in the store! I beg of you!