Regular posts start again next week!
Taking a break from posting to enjoy the Holiday with my family. I hope you all have a great time hunting for eggs or sharing food and good times with your loved ones.
Regular posts start again next week!
Nutrition Month is coming to an end but that doesn't mean the great tips for making healthier food choices has to stop.
We can all use ideas to simplify our lives, especially in the kitchen. One way to make meal preparation a little easier is to plan meals and shop around one main ingredient. Check out these three easy-to-make meals with just one main ingredient: lean ground turkey, beef or chicken.
Brown the ground meat or poultry and then divide into three equal portions for use in:
• Sensational salad. Season browned meat or poultry with a little chili powder, cumin, garlic powder and lime juice. Add to a salad of leafy greens, defrosted frozen corn, black beans and chopped tomatoes.
• One-pot pasta. Toss together cooked whole grain pasta, browned meat or poultry, washed baby spinach, a can of diced tomatoes, and minced garlic. Heat until warmed through. Sprinkle with freshly grated Parmesan cheese.
• Simple wrap. Fill a whole grain tortilla with shredded romaine lettuce, sliced red pepper, shredded carrot and lower sodium salsa. Add browned meat or poultry and wrap it up for lunch or dinner.
For more great tips, check out this app: eatipster.com
Random Ingredient of The Day: Bok Choy
Bok Choy is a leafy green vegetable popular in China. It's a good source of folate and calcium and makes a great addition to a stir fry.
Here is an easy recipe making Bok Choy as a side dish:
Garlic Bok Choy
1 large Bok Choy
1 clove garlic
1 tbsp olive oil
1 tsp Chinese 5 Spice
1 tbsp soya sauce (low sodium)
1) Remove base of Bok Choy and dice remaining vegetable.
2) Bring oil to medium heat in a frying pan
3) Sautee garlic for 1 minute
4) Add in Bok Choy and sautee for 1 minute
5) Add in remaining ingredients and continue to sautee until Bok Choy wilts just slightly (only a few minutes max)
On a bit of a pesto kick this week! Hope others enjoy this dish as much as I do!
First: make the nutty pesto recipe here.
Pesto Bean Dip
1 can lentils, drained and rinsed
1 cup chickpeas, drained and rinsed
1 tbsp lemon zest
1/4 cup chopped chives
1/4 cup nutty pesto
Place all ingredients in blender and puree smooth!
This is a sure fire winner for your next party!
Zingy Pesto Dip
To Make Nutty Pesto
1/4 cup fresh grated parmesan
1/4 cup peanuts
3 tbsp almonds almonds
1/4 cup pine nuts
2 cups fresh basil
1/2 cup olive oil
3 cloves garlic
Place ingredients in blender or food processor and puree smooth
To Make Zingy Dip
1/2 cup low fat Greek yogurt
1/2 cup low fat mayo
1 tbsp lemon juice
4 tbsp Nutty Pesto dip
Mix all ingredients together till blended
Serve with whole grain pita and veggies.
Got an ingredient or herb you have been dying to make something with but don't have a clue where to start?
Post your dilemma in a comment on this post and I'll try to whip up some recipes over the next few weeks!
Even as a dietitian, I get caught in the 'marketing trap' once in a while. It makes sense, since companies spend billions of dollars every year finding out what we like, what makes us buy things and what keeps us buying their products.
One of these marketing ploys is Omega 3s.
I am not saying that omega 3 is a ploy itself. Omega 3 is a very healthy fat found in fish, seafood, flax seeds and walnuts. It promotes good cholesterol and brain health.
The problem is that companies have recognized this and started supplementing omega 3s into everything from eggs, to milk to even peanut butter. But how beneficial is the addition of omega 3 to our foods.
Well in some cases, not very valuable at all. If you read my post on omega 3 peanut butter, you will remember that the tiny amount of omega 3 they added didn't even register on the nutrition facts panel. Frustrating when you think about how much more you end up paying for this 'improved' product.
Well now I want to draw your attention to omega 3 eggs. I used to be an avid promoter of omega 3 eggs, thinking that the flax fed chickens would provide an egg significantly higher in omega 3 from the original. It made sense especially when there was a 2-3 dollar price difference on a dozen eggs.
What I was shocked to find was this:
Average egg: 37mg omega 3
Omega 3 egg: 40mg omega 3
Knowing that most of us need 500-1000mg/day to get the full benefit of omega 3's it really makes you scratch your head.
I do recommend free range eggs. Free range means that the chicken was allowed to roam around and eat grass (it's natural diet) as well as seed. Often these chickens are much healthier and as a result, produce a better quality egg.
So if you can afford free range eggs or are lucky enough to have a local farmer to buy from, I highly encourage you to do so.
And keep checking the lables. You never know what's in your food until you look!
Blotchy skin but on a tight budget? Plain yogurt can help! Well, as long as you don't have an allergy or sensitivity to dairy.
Yogurt contains zinc, enzymes and healthy bacteria which can help calm blemishes in your tired skin. It's also slightly acidic which means it can mildy exfoliate your skin.
Just dab a small amount of yogurt on your arm to see if you will have a bad reaction. If you know your skin behaves well, then you can apply yogurt similar to a facial mask. Just don't leave it on for too long. Yogurt can also help with sunburns if you don't have aloe around.
Such as great product!
Just be sure you are not using flavored or sweetened yogurt. Then you'll have dogs and bugs after you.
It can be really dissapointing to spend money on groceries only to have them go bad before you can use them. An unpacking strategy goes a long way to keeping food fresh.
Unpacking groceries may seem like a mindless task, but a few important
steps can help you make the most out of the food you buy. To keep food fresh and
safe to eat:
• Store eggs (in their carton) and dairy products inside the fridge, not on the door (that’s the warmest part of the fridge).
• Put meat and poultry into containers on the bottom of the fridge so juices won’t drip and contaminate other foods. Split bigger packages and freeze in meal-size portions for easy defrosting.
• Keep tomatoes on the counter, out of direct sunlight, so they stay fresh and flavourful.
· Cut-up veggies in ready-to-eat portions so they don’t go to waste and are easy to
· If you have fresh herbs left over, try placing them roots/stems first in a glass of water by the window like flowers. Some herbs like parsley and cilantro will actually last a little longer this way. You can also puree them up with oil and store them in an ice cube tray in the freezer. They can be popped out when needed and added to dishes for a fresh herb flavor in seconds.
For more great tips to help with your grocery shopping woes, check out http://www.eatipster.com/
Quick dip recipe. Great as a salad dressing or for dipping veggies!
1/2 cup low fat mayo
2 tbsp honey mustard
3 tbsp strawberry basalmic vinegar
Mix, serve, enjoy!
Stays for 3 days in a sealed container in the fridge.