Edible Nutrition

More about the move

2010-06-24T08:16:00.001-07:00

Hi All! So, my website & blog are now linked together in one at http://www.EdibleNutrition.com This makes it easier for you to find all the great recipes, but now ORGANIZED! Love it! Also, there is a great giveaway going on right now! Hope you join us over at our new site and join in on the great giveaways!

Happy Eats,

Wendy Jo

Making the MOVE! Come follow!

2010-06-21T13:14:00.000-07:00

It's time for me to move! I have merged my website and blog into ONE! Yippee! So now, all you have to do is subscribe to http://www.EdibleNutrition.com to catch up on my favorite recipes or giveaways! (RSS feed http://ediblenutrition.com/ediblenutrition/?feed=rss2). I hope you make your way over to my new site. The recipes are now categorized and easy to find!

See you over there!

http://www.ediblenutrition.com

Wendy Jo

It's Harvest Time

2010-06-17T16:01:00.000-07:00

Walking out to the garden to see spots of red makes me smile! Ahhh, it's harvest time. My Beefsteak tomatoes are almost ready--2 are pink, and my Romas are exploding:

One lone green tomato dropped when I tugged...fried green tomatoes are tasty, too!

Not a bad harvest for June in San Diego! So, now to decide which yummy recipe I plan to make with these juicy treats. Perhaps....

Gazpacho

Or a tomato & olive salad

Caprese salad sounds great, too

Or maybe I'll just toss them with pasta!

Decisions, decisions! Fabulous decisions to make! ;o) Hope you are enjoying your garden this season, too!

Congrats to the Giveaway Winner....

2010-06-16T07:07:00.000-07:00

Michelle Crawford is the winner--Congratulations!

Michelle prepared Denise Austin's Turkey Bacon Muffins and had this to say about the recipe:

I made the Turkey Bacon Morning Muffins with a slight adjustment to the recipe. Rather than 1 1/4 cups white flour, I used 1 cup white flour and 1/4 cup whole wheat flour. I try and do that with all the muffins I make. Other than that I followed it as stated. I have to say that I don’t think I’ve ever made muffins without sugar! I was a little worried because to me a muffin is cakey which means sugary. These muffins were pretty good and healthy. I was really hoping that my kids would like them. Breakfast is a favorite meal in our house and we even eat it for dinner from time to time. They both love muffins and they love breakfast meats. I thought for sure with the two combined they’d be delighted. Well, not really. My son ate a little bit of it but my daughter didn’t even want to touch it! I really talked them up and ate mine first. Finally, after adding a tiny bit of butter to hers she took a couple bites. She still wasn’t crazy about them. I think it was a texture thing for for of them. My husband probably would have liked these because they are NOT sweet. I decided to freeze most of the leftovers since the kids will not eat them tomorrow. I’ll try again when daddy is home and see if he likes them. All in all, I thought they were light, moist and filling. I’d make them again.

Thanks for hosting a give-away and having me branch out of my normal blueberry or sweeter muffins! I’ve attached two pictures.

Yes, savory muffins take a bit to get our head wrapped around the idea that muffins can be savory, too. I absolutely adore William & Sonoma's Muffin Cookbook! There are numerous dinner muffins that I make and love. Kids might be a tougher sell, but kudos to Michelle for trying and challenging her kids to try new foods! I hope your hubby loves them, too! Perhaps served with dinner instead of breakfast or with an omelet. Yum!

Thanks Michelle for whipping these up and sharing! Michelle, also has her own blog @ http://mykindofcrafts.blogspot.com/ where she shares amazing crafts with her kiddos! It's on my RSS feed!!!

Michelle you won....

Free coupons for Oscar Mayer Turkey Bacon
Denise Austin-approved Oscar Mayer Turkey Bacon recipes
Denise Austin’s new book: “Denise’s Daily Dozen”
Denise Austin Yoga Pack – includes: Denise Austin Yoga Body Burn DVD & Official Yoga Mat
Jump rope
Workout CD mix
Branded water bottle
Exercise journal
Eco-friendly tote – perfect for heading to the gym or the grocery store

The videos are great--I did yoga last night! I hope you enjoy! To everyone else, stay tuned tomorrow for another chance to win this great giveaway...

Versatile Blog Award--Thanks Michelle!

2010-06-12T20:53:00.000-07:00

Thank you Michelle for the Award! Check out her fabulous blog for family craft ideas!!! Super creative and realistic! Plus, her kiddos are adorable!

Rules for receiving the award are:

1. Thank the person who gave me the award

2. Share 7 things about myself

3. Pass the award on to 15 (sorry...didn't get to that many) fabulous bloggers

4. Contact the bloggers I have picked and let them know about their award!

7 Things About Me:

I originally intended this site to be a nutrition & science-driven blog; however, it turned into me--the Kitchen Sink! Hope you like that, too!
My sideline hobbies (beyond the kitchen) are hiking, climbing, sewing, & scrapbooking.
I have another website which "fuels" the other side of me @ http://FuelinRoadie.com
Although I live in California, I'll always be a Texan in my heart & soul
My shoe size is 6.5 (yep, small feet & big heart)
No tattoos nor funky piercings on me
I have a crush on Matthew McConaughey

My awards go out to:

Leslie @ http://leslieschilling.wordpress.com/ (Mindful Eating at its Best!)
Katie @ http://www.fiberisthefuture.com/ (Great advice + yummy recipes)
Rebecca @ http://rebeccascritchfield.wordpress.com/ (Nurturing small changes!)
Penny @ http://blog.eatingforperformance.com/ (Sports Nutrition!)
Janet @ http://nutritionunplugged.com/ (Solid Nutrition Advice!)
Rebecca @ http://www.rbitzer.com/blog/ (Success stories that inspire)
Kate @ http://kategeagan.com/blog/ (Sustainable & green!)
Robin @ http://robinplotkin.blogspot.com/ (Food finds & tips)
Amber @ http://chocolatebroc.blogspot.com/ (Yummy recipes & nutrition tips)
Homesick Texan @ http://homesicktexan.blogspot.com/ (Ahhhh, Texas recipes!)
The Meal Makeover Moms @ http://mealmakeovermoms.com/kitchen/ (Mom tips!)
Stephanie @ http://crockpot365.blogspot.com/ (I heart slow cooking!)

Hopefully the above follow me, so now they know! ha! Congrats and thanks for giving me such fun things to read, too!

Giveaway continues!

2010-06-12T20:24:00.000-07:00

Alright--something must have been too challenging about that one, because not a single person tried out one of the recipes. So, no winner...hmmm....Let's try again! I have two great gifts to giveaway (Courtesy of Kraft), and they are great! So play along!

Task:

Try one of Denise Austin's recipes OR make up your own with Oscar Mayer Turkey Bacon.
Take a picture
Email me picture and your thoughts about the recipe.
End Date: Wednesday, June 16th
Email: WJPetersonRD@aol.com

I'm going to do another one next week!

Denise Austin & a Great Giveaway!

2010-06-07T14:10:00.000-07:00

There are those who have taken on an iconic role as fitness & nutrition experts. We have all grown up with them…Richard Simmons (don’t deny it, he is a lover of fitness), Arnold Schwarzenegger, Jane Fonda (although Vietnam Vets remember her for different reasons), Ellie Krieger (a favorite dietitian of mine), Denise Austin…and the list can go on. I am thankful for those who choose the public light and promote what we need more of—balance…balance of our health and life. Fitness & nutrition is a way of life! Just recently I was given the opportunity to interview Denise Austin, and yes, she truly is as energetic off screen as she is on screen. I was getting motivated just interviewing her!

Clearly fitness is her expertise, so I wanted to get her take on nutrition. Sometimes I worry that fitness gurus will also be fanatics when it comes to food—which is not balanced. Well, Denise Austin is balanced! She noted that she is not a nutrition expert, but she likes to cook and eat. She practices mindful eating and does not even know it! I had to ask her for some lifelong nutrition rules she lives by…

Denise Austin: I like to cook! I really cook and we [husband, two teenage daughters, and herself] sit down as a family—we eat and talk as a family.

Denise expressed that it’s important that she and her family know what is in their food. She likes food fresh, healthy, & tasty! Denise stated that both her daughters are athletes and she feels that they need to nourish themselves, but she never discusses weight or calories with them. She feels it is more import that she models healthy behaviors while eating. Through this approach she has raised two teenage girls who share her love for food & fitness. Kudos to Denise for this approach!

Her mantra she shared with me was that if you exercise you can eat healthy 80% of the time and 20% of the time give yourself a break to splurge. Agreed! Just make sure you do a couple of her workouts a week and make sure you watch that the 20% doesn’t creep over to 50%! J

More tips from Denise Austin: Don’t watch TV while eating & always eat at the dinner table. Those are both “biggies” at my house, too!

Oh, and the best part of the interview…Denise Austin is giving away a “goodie bag” to two of my readers! She really is fabulous! I am going to break this up into two giveaways!

The first giveaway…Denise Austin generously shared with me some of her favorite quick meals that she loves to make! All of these are made with Oscar Mayer’s Turkey Bacon (yum—bacon really adds a lot of flavor with just a single piece!)
Giveaway goodies...

Prizes to be supplied by Kraft:

Free coupons for Oscar Mayer Turkey Bacon
Denise Austin-approved Oscar Mayer Turkey Bacon recipes
Denise Austin’s new book: “Denise’s Daily Dozen”
Denise Austin Yoga Pack – includes: Denise Austin Yoga Body Burn DVD & Official Yoga Mat
Jump rope
Workout CD mix
Branded water bottle
Exercise journal
Eco-friendly tote – perfect for heading to the gym or the grocery store

Here is how to win…

Try one of these recipes, write up a 100-300 word review (what you liked, did you share it with anyone, was it simple, any changes, etc.), take a picture, and share with me via email: WJPetersonRD@aol.com I am going to pick the winner based on your picture and review of the recipe. Giveaway ends on Sunday, June 13^th at 6pm PST. All participants will have their recipe and picture posted on my blog, and the winner will be notified on my post.

Turkey Bacon Morning Muffins

· http://www.kraftrecipes.com/recipes/turkey-bacon-morning-muffins-52479.aspx

Prep Time: 5 min

Total Time: 20 min

Makes: 12 servings, 1 muffin each

What You Need!

12 slices OSCAR MAYER Turkey Bacon, cut into 1/4-inch pieces

1-1/4 cups flour

1 cup quick-cooking oats

2 tsp. CALUMET Baking Powder

1/2 cup fat-free milk

1/3 cup honey

1/4 cup canola oil

2 large egg whites

Make It!

PREHEAT oven to 400°F. Mix bacon, flour, oats and baking powder in large bowl. Add remaining ingredients; stir just until moistened. (Batter will be lumpy.)

SPOON batter into paper-lined muffin pan or muffin pan sprayed with cooking spray, filling each cup 2/3 full.

BAKE 15 minutes or until lightly browned. Cool on wire racks. Serve immediately, or cover and refrigerate or freeze any leftover muffins.

Nutritional Information

Per Serving:

· Calories 180

· Total fat 7 g

· Saturated fat 1 g

· Cholesterol 10 mg

· Sodium 270 mg

· Carbohydrate 23 g

· Dietary fiber 1 g

· Sugars 9 g

· Protein 5 g

· Vitamin A 0 %DV

· Vitamin C 0 %DV

· Calcium 6 %DV

· Iron 6 %DV

Turkey Cobb Lettuce Wraps

· http://www.kraftrecipes.com/recipes/turkey-cobb-lettuce-wraps-63840.aspx

Prep Time: 10 min

Total Time: 10 min

Makes: 1 serving

What You Need!

2 large leaf lettuce leaves

1 slice OSCAR MAYER Turkey Bacon, cooked, cut in half

6 slices OSCAR MAYER Deli Fresh Shaved Smoked Turkey Breast

2 thin peeled avocado slices

2 thin tomato wedges

1 Tbsp. KRAFT Light ROKA Blue Cheese Dressing

Make It!

TOP lettuce with remaining ingredients; roll up tightly.

Nutritional Information:

Per Serving:

· Calories 140

· Total fat 9 g

· Saturated fat 1.5 g

· Cholesterol 30 mg

· Sodium 770 mg

· Carbohydrate 6 g

· Dietary fiber 2 g

· Sugars 2 g

· Protein 11 g

· Vitamin A 35 %DV

· Vitamin C 15 %DV

· Calcium 2 %DV

· Iron 6 %DV

Healthy Living Information

Good source of vitamin A or C

Nutrition Bonus

The lettuce in this breadless sandwich is not only rich in vitamin A but it also teams up with the tomatoes to provide a good source of vitamin C.

Easy Cheesy Frittata

· http://www.kraftrecipes.com/recipes/easy-cheesy-frittata-95167.asp

Prep Time: 10 min

Total Time: 40 min

Makes: 6 servings

What You Need!

4 whole eggs

4 egg whites

2 Tbsp. water

1 cup KRAFT 2% Milk Shredded Mozzarella Cheese, divided

1/2 cup chopped seeded tomatoes

2 slices OSCAR MAYER Bacon or OSCAR MAYER Turkey Bacon, crisply cooked, crumbled

1/4 cup chopped fresh basil

Make It!

HEAT oven to 350°F. Beat whole eggs, egg whites and water with whisk in medium bowl until blended.

STIR in 1/2 cup cheese, tomatoes, bacon and basil. Pour into greased 9-inch pie plate.

BAKE 25 min. or until puffed and golden brown. Sprinkle with remaining cheese; bake 5 min. or until melted.

Nutritional Information

Per Serving:

· Calories 120

· Total fat 7 g

· Saturated fat 3 g

· Cholesterol 150 mg

· Sodium 260 mg

· Carbohydrate 2 g

· Dietary fiber 0 g

· Sugars 0 g

· Protein 13 g

· Vitamin A 15 %DV

· Vitamin C 2 %DV

· Calcium 30 %DV

· Iron 4 %DV

Healthy Living Information

Good source of calcium

Nutrition Bonus

The cheese in this flavorful frittata provides a rich source of calcium.

You can find more of Denise’s recipes and health tips on her website: www.DeniseAustin.com

Thank you Denise Austin for your fabulous energy, enthusiasm, your commitment to health, generous giveaway, and allowing me to interview you!

Thank you Oscar Mayer and Kraft Foods for your delicious turkey bacon and food products!

Please note, Kraft Foods is providing the prizes for this program at no cost to me. This program is not administered or sponsored by Kraft Foods or its affiliates, but solely by Edible Nutrition.

Stay tuned for your next chance to win this giveaway package next week!

It's Blackberry Season!

2010-05-24T20:13:00.000-07:00

Why is it we call them "black" berries when they stain everything purple? I am guessing it has something to do with PurpleBerry not sounding as sweet?!? Thoughts?

Blackberries are actually native to the US, and feed not only humans but many animals, too. Similar to other berries they are packed with antioxidants, to include anthocyanin and quercitin. They are loaded with fiber, 8 grams per 1 cup! That's better (and more satisfying) than any bar or cereal. If you combine 1 cup of Kashi's Go Lean and 1 cup of berries you will get 18 grams of fiber--that is more than 1/2 of my daily fiber needs. Nice start to the day!

What is your favorite blackberry dish? Blackberry cobbler, blackberry pie, or just plain blackberries? I love them all! If they are sweet I can just sit and eat them. I actually found myself in a painful predicament one time after eating far too many. They were growing wild on a hiking path we were on and I just kept nibbling away...all day...painful morning followed! ;o)

This morning I found a delicious way to enjoy this berry:
1/2 cup non-fat Greek yogurt
1 Tbsp simply fruit orange marmalade
1 cup blackberries
Taste buds soared with delight!

Tonight, I am preparing Alton Brown's Blackberry Cobbler recipe! I can smell it already!

My Dogs Love Their Veggies, too!

2010-05-19T06:55:00.000-07:00

Meet my babies...H & J! H is my veggie lover and J will nibble them when he wants to--if H has it, he wants it too. However, when I say the word "carrot" H comes running into the kitchen and waits by the refrigerator--no kidding. She loves her carrots!! I have to actually buy the big bags from Costco just to have "treats" for them on hand at all times.

Carrots are actually great for dogs and serve as healthy snack alternative to the high-calorie treats at the supermarket, plus they are much cheaper! A giant bag of carrots costs pennies compared to Greenies! My pooches also enjoy green beans, broccoli stalks, and asparagus spears. Odd as it may seem they truly do love them! You may have veg-fan of a dog, too!

Just something fun to share! Eat your veggies!!! ;o)

An Obsession & Biscuits!

2010-05-15T12:05:00.000-07:00

It's time I come clean--I am a cookbook addict! I love the pictures, the ideas, the colors, the possibilities... Some say cookbooks are dying, but for those of us who love to cook cookbooks are cherished items in our households. My absolute favorites aren't the most popular, nor from the Food Network stars, instead they are often the Junior Leagues and Southern classics. Here are my most used Texas Cookbooks (another obsession of mine--home!):

Cookbooks are more for generating ideas instead of feeling restricted. I truly love them. I will sit in my atrium and just look through them and create ideas for future meals. Perhaps I am from a different generation--I don't know. They bring me such joy and happiness---like a video game for my nephews or a history book for my husband. :o) Just different.

With my love of cookbooks comes my quest of the best biscuit recipe. If you are from the South or had a Grandma (Gran-MAW) who made them well you know what I am saying when I say "Why in the HELL would you eat a canned biscuit?" Whoops--was that too rough? Sorry, but DARN! They are SIMPLE and when made well they melt in your mouth! I love savory biscuits, sweet biscuits (for shortcake--not really a cake at all), and my fave is with HONEY!

One would think that with my biscuit obsession that I have settled on one recipe--nope. I continue to explore new ones, and revisit ones from the past. This morning I whipped up these

and "HELLO FLUFFY & FLAKEY BITES OF LOVE!" Silly as it seems, biscuits to me are a bit of nostalgia! They bring back fabulous memories of my youth, they bring me home a bit! I hope you decide to put away the can and try these next time you crave biscuits.

Thank you, Terry Thompson-Anderson for writing Texas on the Plate and for this fabulous biscuit recipe

Biscuits

Makes 12-16 biscuits (depending on your biscuit cutter size or glass!)

Ingredients:

3 cups flour

1/4 cup powdered milk

2 Tbsp baking powder

2 Tbsp sugar

1 tsp salt

1 tsp cream of tarter

1/2 cup shortening (yep, crisco or Spectrum makes one that is trans fat free) COLD

1/2 cup butter--COLD

3/4 cup buttermilk (MUST USE!)

Directions:

If you have a food processor, break it out! If not, get a pastry blender ready. Preheat oven to 400*F. In a bowl (or your processor) mix together flour through cream of tarter--pulse.
Add in COLD fats (shortening and butter, cut into chunks), pulse for 30 seconds. Should resemble pea size crumb, clusters. Note: you never, ever over mix biscuit dough--they will be brick like!!!
Make a well in the center and pour the buttermilk in. Mix with your hands or a large spoon until it comes together.
Flour a cutting board or counter top and run your hands under COLD WATER. Yep, it's a trick! This keeps the heat of your hands from melting the butter when you knead it--trust me!!!
Gently knead the dough, but no more than 5 times!!! Roll out to 1 inch thickness and cut, roll and cut, roll and cut--you should be done and ready to bake now! Place on a cookie sheet and you can brush the tops with additional buttermilk if you'd like--I did not, but sometimes I do. :o)
Bake for 15-18 minutes or until golden.
Tasty the flakey goodness!!!!

It might just be the ONE!!!

And the winner is...

2010-05-15T11:17:00.000-07:00

And the winner is...

The Thiele Family!!

Their favorite Dairy Recipe...
From the Thiele Family: I tried this recipe at a friend's house in Misawa Japan and FELL IN LOVE! How do you make cheese better? Add delicious seasonings and olive oil to it and let it soak in!! It is so yummy on crackers, baguette slices, or just by itself. I make this at almost all my social functions. It puts an average cheese tray to shame!

Marinated Cheese

½ cup olive oil
½ cup white wine vinegar
1 2 oz jar diced pimentos drained
3 tablespoons fresh chopped parsley
3 tablespoons minced green onions
3 cloves garlic minced
1 teaspoon sugar
¾ teaspoon dried whole basil
½ teaspoon salt
½ teaspoon freshly ground pepper
1 8-oz block of sharp cheddar cheese

1 8-oz package of cream cheese

Combine first 10 ingredients in a jar. Cover tightly and shake. Set marinade mixture aside. Cut block of Cheddar and cream cheese into ¼ inch slices. Arrange cheese slices alternately in a shallow baking dish. Pour marinate over cheese and refrigerate for at least 8 hours.

Enjoy!
Source: Jenn Edwards! Thanks girl!

I LOVE the Cuisinart hand blender set (it would do wonders for my kiddos daily smoothie treat prep) and I LOVE this blog even more! When I am out of ideas for healthy dinners, this is my life saver!

I have to thank all of the fabulous entries!! Thanks to Jessica (Baked Mac & Cheese), Steve, Ash, & Cam (Enchiladas w/zucchini), Sarah (Grilled pizzas), and CGS (Mrs. Richard's Chicken Enchiladas). YUM! I cannot wait to try all of these recipes, and I hope you do, too!

I really liked the uniqueness of the cheese appetizer dish, and the fact that dairy was the main star! Plus, who can resist fresh herbs in the summer? Not me! So, Thiele Family: Congrats and drop me an email at WJPetersonRD@aol.com with your address (not to be shared with anyone other than the fabulous Midwest Dairy Council) to receive your giveaway.

A big THANK YOU to the Midwest Dairy Council for the generosity and getting a positive message out about dairy! http://www.dairymakessense.com/recipes/default.aspx

A Couple Repeats & Special Request!

2010-05-11T09:11:00.000-07:00

For those who have been following my posts for awhile you'll remember this cake:

The one with the "special ingredient." Well, I was asked to bring this cake to the last day of class--I am telling you--it's good! So, this morning I whipped it up, and since I have left over sauerkraut I decided to do a German favorite: Venison Brats and Sauerkraut. This an all time favorite at my house--a piece of home. I know many think sauerkraut stinks, and it does, but for me it brings back memories of my youth. My mom & dad love sauerkraut!!! Plus, it is a perfect supper for tonight, because I'll be in class until 9pm tonight! It will be ready for me when I get home--yum!

Last night I made my mango salsa chicken! Fabulous! I love the simplicity of this dish and the fact that it's healthy! Two for one!

Hope you have a fabulous Tuesday, y'all!

Dairy Makes Sense Giveaway!

2010-05-10T08:53:00.000-07:00

Back in March I was contacted by the Midwest Dairy Council asking if I'd be interested in posting on the health benefits of dairy. Of course! I love my dairy products! So, why has it taken me so long? You know! The little thing called my masters! I am nearly finished--so close I can begin to taste the sweet flavors of it! With my major papers done I am ready to write on dairy, and to give my readers a chance at a giveaway!!! Are you interested in winning the following:

The kit includes:

o One Cuisinart hand blender (valued at $55.00)

o Dairy Makes Sense recipe cards with new tasty recipes to try out with your family

o Dairy Makes Sense apron

o Hot pad

o Cheese knife

o Grocery pad

o Refrigerator magnet

First, let's talk dairy. I have long been known as a heavy consumer of milk. My friends' parents used to jest that they needed to buy an entire cow if I was going to spend the night. No kidding! Yes, I have a love affair with milk.

As a dietitian I am a huge advocate of incorporating dairy into the diet (of course, if you like it, are not a vegan vegetarian nor allergic to it). Studies support the concept of a 4 to 1 ratio (4:1) of carbohydrates to protein for muscle recovery; thus, I often recommend a glass of chocolate milk or yogurt with cereal to my athletes as a post-workout meal.

Additionally, milk is an excellent source of Calcium, Vitamin D, and Vitamin B12. Calcium has been on the radar for well over a decade due to the high risk of osteoporosis, but recently Vitamin D has taken the main stage. I have been paying close attention to the research coming out on Vitamin D and athletes. Milk is one of the very few food sources of Vitamin D, and current research is leaning in the direction that athletes may need more. Again, it's preliminary, so I am just paying attention to the recommendations.

My 5 favorite dairy products are:

1% low-fat milk (used in my daily latte)
yogurt (all kinds, but especially the Greek non-fat variety)
Butter (yes, I said it--I like butter and I use it to impart flavor as I finish sauces)
More cheese, please (I love all varieties of cheese!)
buttermilk (now, unlike my great grandma, Mammy, who drank it I prefer it in my baked goods)

So, to win the giveaway here is what you need to do:

In the comments section of this post, write your favorite dairy recipe (including recipe & story behind it)
My readers enjoy quick & easy foods that are feasible to make, so if your recipe fits the bill you may be selected to win!
If you have a picture to share, please send it to WJPetersonRD@aol.com and I may post your recipe--winner or not!
I'll pick one winner on Friday, May 14th--so stay tuned!
The winner will need to provide me with his or her address to receive the giveaway from the Midwest Dairy Council, and I'd love a personal picture to post with your recipe, too! (If available)

So, what's my dairy recipe for the day:

I am going to try the Panna Cotta recipe from David Lebovitz's website!!

http://www.davidlebovitz.com/archives/2009/04/perfect_panna_cotta.html

It's one of my favorite desserts that I get when eating out. Right now I have blackberries, strawberries, and raspberries coming out of my ears, so these will be make a fabulous pairing with the Panna Cotta! I'll let you know how it turns out!

For more great dairy recipes check out: http://www.DairyMakesSense.com I am inspired to use my leftover venison/bean mix from my taco salad the other night in this great rice recipe.

Mother's Day Brunch

2010-05-09T07:26:00.000-07:00

Picture Source: http://www.65plushearthealth.com/images/page-photos/heart-health2.png

Is your mom at risk for heart disease?

Prevalence:

Worldwide, 8.6 million women die from heart disease each year, accounting for a third of all deaths in women. Three million women die from stroke each year. Stroke accounts for more deaths among women than men (11% vs 8.4%) with additional risk for CHD unique to women related to oral contraceptive use in combination with smoking.
8 million women in the US are currently living with heart disease; 35,000 are under age of 65. Four million suffer from angina.
435,000 American women have heart attacks annually; 83,000 are under age 65; 35,000 are under 55. The average: 70.4.
42% of women who have heart attacks die within 1 year, compared to 24% of men.
Under age 50, women’s heart attacks are twice as likely as men’s to be fatal.
267,000 women die each year from heart attacks, which kill six times as many women as breast cancer. Another 31, 837 women die each year of congestive heart failure, representing 62.6% of all heart failure deaths.

Source: http://www.womensheart.org/content/HeartDisease/heart_disease_facts.asp

On this Mother's Day, show your mom how much you care by choosing to protect her heart!

Heart-Friendly Gift Ideas for Mom:

Something to calm her: massage, facial, or pedi/mani
Something to encourage movement: pilates or yoga classes
The gift that keeps giving--a compost, working in a garden is healing
Feed her feather friends--a hummingbird feeder or bird seed

And if you wish to feed her, show her you care with a Heart-Friendly Menu:

Spinach & Feta Frittata or Blueberry Pancakes
Fresh Fruit Salad sprinkled with flaxseed and honey (Strawberries, Blackberries, & Raspberries + 1tsp flax & honey)
Carrot/Ginger/Orange Mimosas (juice carrots, ginger, and an orange then serve w/ a splash of Champagne)

Picture Source: http://dbm.thewebconsole.com/S3DB402/images/Berries.jpg

Enjoy and celebrate the health of your mother's heart for the years to come!

Happy Mother's Day to my mom, mother-n-law, grandmothers, & sisters--I love you all and wish for a heart-friendly day for you!

Quick Additions to the Garden & Taco Salad

2010-05-07T04:32:00.000-07:00

Whoops, I almost forgot zucchini & cucumber to my list! And, I also picked up a pot of chives and marigolds, because they tend to ward off bugs for their neighbors. Now, I will be checking daily for signs of life!

We put in drip irrigation straight from our hose spout. I have 12 sprayers and 3 areas with soakers. This was the first time I saw soaker attachments to the drip lines. I am wishing I would have marked my seed lines, but oh well! They'll come! Once they do I think I'll plant more lettuce. We have been going through it rapidly. If it is a shady spot lettuce can last awhile in San Diego summers, but is best in fall and early spring.

On our dinner plate tonight...Venison Taco Salad & Margaritas!
Taco Salad

1 lb ground venison, browned
1 chipotle, minced
2 cloves garlic, minced
1 onion, finely chopped
1 tsp cumin
1/4 tsp salt
1 can pinto beans, drained (we like the Ranch-style)

Brown above ingredients together in a skillet, drain off excess fat

Salad
4 cups lettuce, torn
3 roma tomatoes, chopped
1/2 cup cilantro (I love it, but you can change this to suit your tastes)
1/4 cup cheddar cheese, shredded

Mix together.

Vinaigrette
1/2 lime, juiced

Yes, that's it! Squeeze lime over salad and season with salt. Make a well in the center and add in meat mixture.

I opted away from chips (mainly because a bag will just go bad here and I have tortillas on hand from San Antonio, so I just whipped up quesadillas to serve on the side).

Enjoy!

Garden Hiatus

2010-05-05T19:32:00.000-07:00

What could possibly be more therapeutic than gardening? Ahhh, the feel and smell of fresh dirt. The knowing that soon cute sprouts will be popping up and making new life. And the satisfaction that my produce will be far less pricey than the store-bought variety! Pure pleasure!

Tonight I decided to take a break from my writing and studies and RELAX! I had prepped my garden spot a couple weeks ago, but have not been able to commit time to dig and sow my seeds. I felt guilty just thinking about it. One of my garden areas is already established (I got to it before the chaos began). In that spot I have:

Beef Steak Tomatoes (they survived the winter!)
Roma & Grape Tomatoes (gifts from my compost)
Basil
Thai Basil
Parsley, curly & Italian (I enjoy both!)
Lemon Thyme
Romaine Lettuce
Rosemary
Mint (in a POT)
Lavendar
Bell Peppers
Jalapenos

Tonight I planted the following (so excited!):

Purple Carrots
Beets
Mizuna (I have recipes for this great green, too)
Pole Green Beans
Purple Lettuce
Golden Carrots
Cilantro
Fennel
Mammoth Dill
Varieties of Sunflowers (so pretty cut and they feed my finches!)

We'll see how my garden grows! Send me well wishes and love for my babies. I'll be sure to whip you something up with my bounty if you come for a visit! I hope you decide to plant your garden. My book of choice is Mel Bartholomew's Square Food Gardening and my favorite helpful website is the classic Farmer's Almanac.

Cheers to Dirty Nails~

Wendy Jo

End in Sight...

2010-05-04T07:52:00.000-07:00

Yes folks, after 9 years of playing the role of "habitual grad student" I am finally seeing an end in sight! And darn it feels good! I have my last presentation tonight and due to an agreement with my fabulous professor (Dr. Buono) I must make something for the entire class--for the last 3 classes. Always an easy deal for me since I enjoy whipping up goodies for friends.

Guess what was requested---my Orange-Cherry & Choco-Oat Cookies! I made a double batch. The verdict is out--they are a keeper! I hope you make them, too! http://ediblenutrition.blogspot.com/2010/01/slow-cooking-monday-delicious-cookies.html

So, once I am done (May 18th) I'll be back to posting more frequently again! Thanks for all the support and love from my friends and family!

Best,

Wendy Jo

2 Quick Chicken Dinners for 1

2010-04-20T05:47:00.000-07:00

Dinner for one again tonight!

My husband hit the rocks in Nevada for a weekend of climbing while I sat behind my laptop and typed away at my paper. Although I was sad to be alone for the weekend, I really appreciated that he 1) got to go play and 2) I had time to focus (FOOOOOOO----CUSSSSS)! I made progress, so that is what counts. With that said I did not want to make a big meal, but it's important for me to eat something healthy. Need to fuel the brain with the good stuff or I just crash! I headed out to the grill and cooked up 2 chicken breasts to inspire the following dishes.

Spinach & Chicken Salad
Ingredients:
2 cups baby spinach
1 Tbsp goat cheese, crumbled

3 oz grilled chicken breast, thinly sliced
1/4 yellow bell pepper, thinly sliced
1/4 sweet onion (Texas 1500, Maui or Vidalia), thinly sliced
Dressing:
1 Tbsp olive oil
Zest of 1 lime
1/2 lime, juiced
1 Tbsp thyme (can use parsley or basil, too)
Sea salt, to taste

Directions:
Plate spinach and top with goat cheese. Top with chicken slices.
In a skillet, saute onion and bell pepper, add in dressing for 1 minute and pour over salad. Serve!

Monday Night Chicken (Round 2 for grilled chicken breast)
Ingredients:
2 baby cukes, quartered lengthwise
1/4 yellow bell pepper, thick sliced
1/4 cup hummus
3 oz chicken breast, thinly sliced
2 Tbsp parsley
1 Tbsp olive oil
1/2 lime, juiced
1 pita bread, heated on a cast iron skillet or griddle

Directions:
Plate cukes, peppers, and hummus (for dipping). In a skillet, reheat chicken breast in olive oil. Toss in parsley and lime juice. Serve along side veggies, hummus, and pita bread for a quick and simple (yet delicious) dinner for one!

Cheers! Now, it's time for a glass of wine and a chance to unwind a bit.

Buyer Beware

2010-04-12T18:25:00.000-07:00

I'll admit that I am a bit of a nerd at the grocery store. I meander the aisles looking for new products to explore, taste, try, and yes--scrutinize. Food companies love to entice the buyer, which is fabulous marketing practices, but it can come at a cost. If you are not a savvy shopper you may be paying the price in your waist line if you are not careful. Two products I saw today would have many scratching their heads. So things to watch:

1. Calories per SERVING
2. Servings per container
3. Know how many servings you are going to eat and calculate what you will take in

Buyer beware:

photo source: http://www.taipeifood.com/products/index.html

Tai Pei's Asian Take Out boxes--all the same size and many with different servings per container.
Beef & Broccoli--170 Calories per SERVING with 2.5 servings per container = 425 Calories / container
Szechuan Chicken--150 Calories per serving with 3 servings per container = 450 Calories / container
Orange Chicken--210 Calories per serving with 2.5 servings per container = 525 Calories / container
Sweet & Sour Shrimp--230 Calories per serving with 2.5 servings per container = 575 Calories/container

Photo source: http://www.planters.com/varieties/harvest.aspx

Next...
Planter's New Harvest Nuts--be aware that the serving size is 1/4 cup (that's 1/2 of an applesauce cup) and the servings per containers also vary.
Pistachio Grove--160 Calories per serving, 10 servings per container = 1600 Calories / bag
Dark Chocolate Forest Blend--170 Calories per serving, 8 servings per container = 1360 Calories / bag
Almond Orchard--150 Calories per serving, 9 servings per container = 1350 Calories / bag
Almonds--160 Calories per serving, 11 servings per container = 1760 Calories / bag
Cashews--160 Calories per serving, 15 servings per container = 2400 Calories / bag (WOW!)

I have numerous clients that tell me that they healthily snack on nuts throughout the day or they healthily choose trail mix as a snack. Yes, nuts are healthy, but watch your portions closely. You can quickly overindulge. With such creative names it's tempting to buy these creatively labeled foods. If you do, be sure to come home and break out your measuring cup. Measure out 1/4 cup and place that in a baggie or container so you know how much you are consuming (and not over-consuming).

Another favorite of mine are pot pies...do you eat a 1/2 or a whole? Check out the labels so you know just what you are "supposed" to eat.

Do you have a favorite food find or a label to scrutinize? If so, please share!

Venison Ragu

2010-04-12T11:50:00.000-07:00

After a long weekend away it felt wonderful to come home and cook! Perhaps I am strange, but I really do prefer a home cooked meal over eating out. Granted, there are times when I am not in the mood and crave the simplicity of having someone else prepare me a meal--like a sushi chef!

My cupboards are pretty bare, but I do have some great stand-bys: pasta & pasta sauce! I opted for venison ragu over fettuccine. Why venison? Because I have ample in my freezer from my fabulous nephews. Venison is much leaner than beef and a great source of protein. For 3oz of ground venison it is only ~160 Calories. For more nutrition information check out this link: http://www.nutritiondata.com/facts/lamb-veal-and-game-products/4813/2

Venison Ragu
Ingredients
1 lb ground venison
1/2 tsp garlic powder
1/2 tsp chili pepper flakes (I like a kick!)
1/4 tsp dried oregano
2 bay leaves
1 jar pasta sauce (your choice, but I love Newman's Own Sockarooni)
8 oz mushrooms, quartered
1 lb pasta
Directions

In a heavy skillet brown venison.
Add in seasonings: garlic powder, chili pepper flakes, oregano, and bay leaves
Add mushrooms and stir
Pour in sauce and allow to simmer for at least 30 minutes
Meanwhile, bring a stock pot full of water up to a boil and add in 1 tsp of salt
Cook pasta according to package directions
Drain pasta and immediately toss in with ragu sauce
Serve with Parmesan cheese and enjoy!

Beet Kick Continues!

2010-04-04T20:17:00.000-07:00

The hubby and I spent a romantic Easter weekend at SE San Diego Hotel--very shi shi, almost too much for him. :) We did a have a nice "connection" weekend. The restaurant at the hotel is Suite & Tender and it is very nice. Although, don't go there expecting portions beyond petite! I enjoyed it because it meant that we could try many things! Between the four of us (we shared dinner with our very dear friends, Kathie & Paul) we had:

Butternut Squash Soup--really tasty
Beet Salad (I'm on a kick)--yummy, but I can make it the same at home and for much less $
Fried Rock Shrimp--our favorite appetizer
Raw bar selections--fresh
Red Snapper w/Spanish twist--really flavorful
Salmon--decent, but I can make it better (so said my hubby)
Scallops & Venison--TINY!
Apple Pie--devine! Great pastry crust!!!
Ricotta Cheesecake w/ blood orange/pomegranate sorbet--ooooo la la, really tasty sorbet!
Chocolate Truffle Cake--nice hint of Mexican chocolate

The experience was great and the hotel is definitely a stylish & chic environment.

Needless to say when we got home today we were not craving a big dinner (to say the least). So, I grilled up top sirloin steaks (seasoned w/Worcestershire sauce, garlic powder, S&P--yes that is it), a beet salad (recipe to follow), sourdough bread, and fresh strawberries for "dessert." Happy Happy! It was an enjoyable and blessed Easter!

Beet Salad

2 beets, boil for 25 minutes or until fork tender w/ skin on and then peel + slice

1 oz herbed goat cheese, crumbled

4 cups baby spinach leaves

1 slice red onion, just enough for color

1 Tbsp balsamic vinegar

1 Tbsp olive oil

S&P

Enjoy!

Juicing It Up: Great start to the morning

2010-04-01T08:10:00.000-07:00

With my veggies in hand and my juicer in my peripheral I begin to plan my morning shot of vitamins & minerals (plus, it tastes great!) This morning I have a little of "this" and a little of "that," but enough to throw it all together and get a decent dose of veggies. Generally, I discourage clients from drinking fruit juices unless they need excess calories, but if you keep the portions small (1/2 cup to 3/4 cup or 4 to 6oz) juices can fit into your diet. I prefer the vegetable kinds to take in ample vitamins & minerals without all of the excess calories. Vegetable juices range from 50 to 120 Kcals per 6oz. Here is what I whipped up for breakfast this morning:

Ingredients:

5 carrots (they weren't the huge kind)

1 baby cuke

1 lime (peeled)

8 strawberries

1/4 cup blueberries (all I had left)

Made ~12 oz

Served this with an egg sandwich:

1 English muffin

1 slice Pepper Jack cheese

1 soy-sausage

1 egg

This took me about 10 minutes to prepare and now I am out the door to meet with clients! I hope you have a fabulous day! Eat more veggies!

Wendy Jo

Is it in YOUR genes?

2010-03-27T16:11:00.000-07:00

I never thought that I would be blogging about the effects of asparagus on the smell of urine, but here I go!

I got started on this topic one night after my roommates and I enjoyed some steamed asparagus along with our dinner. The discussion arose shortly after dinner about the pungent urine smell that occurs after asparagus consumption. When some of my roommates mentioned never having such odorous urine, I was shocked. I wanted to get to the bottom of this odd occurrence!

While researching this topic, I found many different explanations for the smell or lack of there of. Researchers have described the odor associated with the asparagus phenomenon as a “rotten or boiling cabbage” smell (Mitchell 2001). Some studies suggest that that not every individual exhibits odorous urine following asparagus ingestion as the ability to produce a funky urine smell is genetic (Mitchell, 1989). While other reports claim that odorous, asparagus urine is a universal trait (Lison et al., 1980).

However, there is yet another twist to this story. Another study was performed to test the hypothesis that the excretion of odorous substances in the urine was universal, but the ability to detect the odor varied from person to person. This could be due to a specific smell hypersensitivity. Results showed that those that could smell the “rotten or boiling cabbage” odor in their own urine could smell it in the urine of everyone else who consumed asparagus (Lison et al., 1980). Only 10% of the 307 subjects were able to smell the odorous urine. This research study suggests that not everyone has smell receptors that are sensitive tor methanethiol, the culprit of the stinky asparagus urine.

So I decided to do a test of my own, I surveyed fifteen friends and family to find that only 60% could detect an odor in their urine. But now the question is…are they lucky enough to possess the gene to produce the smell or are they gifted with hypersensitive noses?

This great debate requires further investigation. But for now researchers have concluded that “some people are excretors while others are nonexcretors; some people are perceivers (able to smell the odor) while others are nonperceivers” (Sugarman and Neelon, 1985).

For a great recipe check this out.

Works Cited:

Lison M, Blondheim SH, Melmed RN(1980) A polymorphism of the ability to smell urinary metabolites of asparagus. Br Med J 282:1676–1678.

Mitchell SC(1989) Asparagus and malodorous urine. Br J Clin Pharmacol 27:641–642.Medline

Mitchell SC. Food indiosyncrasies: beetroot and asparagus. Drug Metabolism and Disposition 2001;29: 539-43. [PubMed]

Sugarman J, Neelon FA(1985) You're in for a treat: Asparagus. North Carolina Med J 46:332–334.

A Special Venison Homecoming

2010-03-24T19:23:00.000-07:00

It's quite a challenge to understand what military families go through each time our loved one embarks on a deployment and returns. So much time has gone by and with that comes change, Children have grown, animals pass, and seasons shift. Like so many of my closest friends, this is my life. Today marked the end of my tenth deployment (technically my husband's deployment, but it's ours too!) I breathe a sigh of relief when I watch him approach me for the first time...in a long time. It feels wonderful, especially as the huge weight of worry lifts off of my chest and my heart.

My attitude is to keep positive and stay busy (super busy). For me, it's my way of coping and getting through each day. Life is beyond precious and I firmly believe it should not be wasted--whether with my husband by my side or on my own two feet. I have traveled many times and embarked on exciting adventures all on my own, and for that I am thankful. This community that I live amongst has taught me to be the independent person I know I can be. We have suffered many losses over the years since 9/11, and a wonderful friend asked the other day, "can't we turn back the clocks?" and "what would our lives be like if 9/11 never happened?" Ahhh, the "what ifs.." All I know is that today I breathe, I walk, I speak, and I love and for that I am thankful to God. It's a choice I make to live and one I remind myself of each day. I hope you choose to live, too! If you would like to learn more about the Naval Special Warfare Foundation and all that they do to support the active duty members, spouses, and families please check out this link: http://www.nswfoundation.org/

Enough of that..let's be honest...I am happy he's home so he can start on my "honey do list." ;o) For those who know me well will laugh, because most things I enjoy doing myself. Although, it sure is nice to have a helping hand and have my best friend back to talk with each night. And all the other fun stuff that comes with being blessed with a significant other. So before he begins on my list I need to feed him. For his first night home I made Venison Meatloaf, Braised Cabbage, and Sourdough bread (the latter purchased). Tip: you never want a heavy meal on a romantic night! ;o)

Hope you try this out--especially if you are blessed to have venison on hand! Yum--thank you again to my nephews, brother-n-law, and folks for my stash!

Venison Meatloaf
Ingredients:

1 Tbsp olive oil

1 onion, chopped

2 red bell peppers, chopped

8 garlic cloves, smashed

2 roma tomatoes, chopped

2 bay leaves

1/2 cup catsup

2 Tbsp Worcestershire sauce

3 Tbsp parsley, chopped

1/4 tsp cayenne pepper or chili powder

1 Tbsp tabasco (I used the chipotle version b/c I had it!)

2 slices bread

1/4 cup milk (to soak bread)

1 egg

2 Tbsp Thyme leaves, crushed in your hands to get the oils

S&P to season

1 lb ground venison

1/2 lb venison sausage

3 slices center cut bacon strips (for the top)

Directions:

In a skillet, saute onion, peppers, garlic, and tomatoes for 4 minutes. Add in catsup, worcestershire, parsley, cayenne, and pepper sauce. With a blending wand (you can do this in a food processor or blender, too), blend until smooth. Add in bay leaves and cook for another 10 minutes. Turn off, and remove from heat to cool.
 Meanwhile, soak the bread in milk. Spray a bread pan with cooking spray and preheat oven to 350*F.
Mix together meats and season with thyme, salt, and pepper. Add in egg, milk/bread mixture, and mix with hands. Add in 1 cup of tomato mixture and mix together.
Place meat loaf in bread pan. Top with 1/4-1/2 cup tomato mixture and lay bacon strips on top.
Bake at 350*F for 1 hour (internal temperature of 155*F-165*F). Allow the meat to rest for 10 minutes to allow the juices to return to the loaf--this is a moist meat loaf!
Adapted from a recipe by Sean Rabeaux

Serve with braised cabbage and enjoy! (See hyperlink for recipe)

Oh, and for those thinking that I made this tonight all the way through are wrong--I actually made this a couple weeks ago and saved some of the tomato sauce and froze it for tonight. So, tonight's dinner came together with ease! PS--these freeze wonderfully, too!!

Love Leftovers! Pics of the Chicken/Broccoli Bake

2010-03-15T11:17:00.000-07:00

Perhaps the saying "it's better the second day" is true in this case, although it's hard to say because it was so wonderful last night, too!! As promised, pictures of my reheated leftovers. Sorry for my lack of brain function last night in failing to take the photos as I prepared the Chicken and Broccoli Bake.

I definitely hope you try this!

~Wendy Jo

Chicken & Broccoli Bake

2010-03-15T07:57:00.000-07:00

Yesterday I was tearing up my house to find my Chicken cookbook from Williams Sonoma. My wonderful husband bought it for me ~13-15 years ago and I have cherished it ever since. Unfortunately, I am notorious for lending out my cookbooks to help inspire my friends to become foodies, too. [I have created many converts!] So, back to the story...I must have lent it out, and I fail to remember who may have it! So, I must recreate the Chicken & Broccoli bake recipe without it. I won't be following it completely (in my head that is), and I know I am already going to be making many changes, but the end product....was amazing! Hope you enjoy the recipe, too!

Pictures http://ediblenutrition.blogspot.com/2010/03/love-leftovers-pics-of-chickenbroccoli.html

Chicken & Broccoli Bake
partially adapted from Chicken Cookbook by Williams Sonoma
Ingredients:
6-8 cup frozen broccoli (I prefer florets, and get a big bag from Costco)
4 chicken breasts, skinless & boneless (cut these in half to make 8 pieces)
8 slices ham (you can use pancetta, bacon, Canadian bacon, prosciutto)
Dredging station (see below and you decide what mixture you have on hand)
1/2 cup Parmesan cheese, shredded
1 Tbsp olive oil
1 Tbsp butter
2 cloves garlic, smashed
1 cup vegetable stock/broth
1/4 cup vermouth, white wine, or marsala wine
fresh parsley for garnish (optional)

Directions: Preheat oven to 350*F (325*F for convection). In a baking dish (like a sheet cake pan), place broccoli and set aside.
Now, set up a 3 plate dredging station of the following:

Station 1 - flour (plain old all purpose flour seasoned with S&P)
Station 2 - mayo (oh I know, but I did not want to use up all my eggs and mayo works as a great binder! Season this with herbs, S&P, and garlic powder. I used 1/4tsp sage, 1/4 tsp thyme, and 1/4 tsp garlic powder)
Station 3 - panko bread crumbs (again, season with herb mixture)

Note: in order to bread a product you generally need to dust it with flour, then dip into a binder (like egg, mayo, buttermilk), and then dip into outer coating (more flour, panko, cornmeal, cornflakes, etc.)

Dredge all of your chicken in the above mixture.
In a skillet, heat 1 Tbsp olive oil. When it's hot, add chicken pieces. All you want to do is brown the pieces on both sides. Once browned (2-4 minutes on each side) place on top of broccoli.

Note: avoid over crowding the pan, because this drops the heat of the oil and your food will absorb more oil.

In the skillet, place crushed garlic, broth, and wine of choice. Turn the heat to medium high and allow mixture to simmer and reduce (about 5 minutes). Taste and season as needed with more herbs or S&P. Meanwhile, place ham slices over chicken. Ladle thickened sauce over chicken & broccoli. Top each piece of chicken with 2 Tbsp Parmesan cheese. Cover with foil and bake for 25-30 minutes or until bubbly. Internal temperature of chicken should read 165*F if you are worried about an undercooked product. Top with parsley and serve!

If you have a lot of people coming for dinner serve with rice or pasta. I sliced up my tomatoes from my garden and served it with naan bread instead. Let me know what you think!!

PS--I'll post a picture soon. I forgot to last night when I was serving it, so today I will get a photo of the leftovers. It still looks really yummy! Is it lunch time yet???

A Beet-iful Salad

2010-03-12T21:40:00.000-08:00

Have you started to notice gorgeous red bulbs in your grocery store? When I was a child I had an allergic-type reaction to beets, but I have definitely outgrown that sensitivity! When they are in season I am quick to get my fill. The canned varieties are okay (at best), but the fresh, roasted variety are my favorite. To me they are almost artistic in nature with their bold color and tree-like rings. Be aware that beets can stain just about anything, so be sure to clean up any drips and wash your cutting tools immediately--oh, and wear an apron (from experience!)

Beets are also a good source of the following nutrients, making it a great pick for your next meal:

Potassium
Folate
Vitamin C
Iron
Manganese
Fiber

Roasted Beet Salad
Ingredients to serve 2:
2 beets, peeled and sliced
1 cup green beans, blanched and chilled
2 boiled eggs, chopped or sliced
4 cups salad greens
Salt & Pepper to taste
1 Tbsp olive oil
2 Tbsp balsamic vinegar

Directions:
Preheat oven to 400*F. On a shallow baking sheet toss beets with olive oil. Bake beets for 20 minutes or until tender. Drizzle with balsamic vinegar (basically you are deglazing the pan with the vinegar--this creates a hot dressing). On two plates arrange greens, beans, and eggs. Serve beets over top and drizzle with vinaigrette. Season wtih S& P as needed. Please note that beets are naturally high in sodium so you really don't need much (if at all).

For me, this was a complete meal. This would be a great side dish with grilled chicken and quinoa. I hope you think it is as "beet-iful" as I do! And please note, beets sometimes cause beet-uria (red urine) and other red things, so don't be alarmed if this happens to you. It's normal for some of us! ;o)

Such a Blog Turnoff & Those I Like!

2010-03-11T19:48:00.000-08:00

Perhaps this is just me but I absolutely hate long-winded blogs! Say what you need to say in a short and concise manner so that I may get onto reading my next favorite blog. I enjoy the meaty facts and tidbits of juicy information, but time is important to me! I have heard many others critique blogs for this same thing, so perhaps it's not just me! The rule of thumb is say it in <300 words (LESS THAN PEOPLE!)

So, to my blog followers, what is it that you like about food blogs and blogs in general?
How do you suggest bloggers keep your readership or get you to become a reader?

Your tips and comments are what matters! Thanks for reading and for all of the bloggers that I follow can you PLEASE shorten things up a bit and make your RSS feed show the full story, because I prefer to read your blog on my NetNewsWire account instead. Thanks! ;)

Some of my favorite food and/or nutrition blogs:
www.fiberisthefuture.com
http://leslieschilling.wordpress.com/
robinplotkin.blogspot.com
rebeccascritchfield.wordpress.com
http://preventionrd.com/
nutritionunplugged.com
http://foreverwellness.us/
http://nutritioulicious.wordpress.com/
http://newmexicodietitian.wordpress.com/
http://nutritionexpert.com/blog/
candidrd.blogspot.com
http://chocolatebroc.blogspot.com/
http://thepioneerwoman.com/

Brighten Up Your Morning with Orange Cranberry Muffins

2010-03-07T09:07:00.000-08:00

Sprinkle...pour....sprinkle...pour
The sound of the rain falling in San Diego. It's going to be a gorgeously green spring! After dealing with the drought I am ecstatic about the rain, and truly it doesn't seem to stop me or my labs as we hit the trails. Just put some shampoo on them before we hit the trails and they come out washed! ;o)
This morning I am whipped up a batch of Orange Cranberry Muffins adapted from my favorite muffin cookbook by Williams Sonoma. I doubled the recipe so I could freeze some for a later day.

Orange Cranberry Muffins (adapted from Williams Sonoma Muffins Cookbook)
Ingredients:
1 cup all purpose flour
1 cup whole wheat flour (or just use 2 cps white flour in place of both flours)
1/2 cup sugar
1/2 cup brown sugar, packed
2 tsp baking powder
1/2 tsp salt
1 orange, zested
1 large egg
4 Tbsp butter, melted (I used 1/2 butter and 1/2 canola oil)
1/2 cup low-fat milk
1/2 cup orange juice
1 1/2 cups fresh or frozen whole cranberries
1/2 cup pecans (I toasted mine in a skillet)

Directions:
Preheat oven to 375*F. Toss together flours, sugars, baking powder, salt, and zest in a large bowl. Melt butter in a liquid measuring cup (should measure 1/4 cup) in the microwave. Add in 1/2 cup milk to measuring cup. Make a "well" in the dry ingredients and pour milk/butter mixture into well. Add in egg, orange juice, cranberries, and nuts and mix until moistened--you NEVER over mix quick breads (aka make it smooth). Spray muffin cups with cooking spray and fill pan 2/3's full. Makes 10-12 muffins. Bake for 20-25 minutes. I have a convection oven; thus, it only took 20 minutes. Cool for 5 minutes and serve.

THAT'S A PORTION!?! Prepare for portion distortion...

2010-03-05T07:07:00.000-08:00

Portion Distortion

I am the type of person who eats everything placed before them. No food is left untouched on my plate. So when I realized what an actual serving (the recommend amount of food referenced on the nutrition label) looked like compared to the portion size (the amount of food you decide to eat) on my plate, I was in shock.

American’s portion sizes have supersized over the last 20 years. Now the larger portions are what we consider “normal.” Understanding what a serving size is, along with making good food choices can help you eat healthier.

These comparisons can help you “eyeball” serving sizes to give you a better idea of how many servings make up your portion when eating out, grabbing food on-the-go, or simply eating at home.

1 baked potato/sweet potato should equal the size of a computer mouse

2 servings of cooked vegetables = baseball

1 serving of hard cheese = 3 dice

2 servings of cooked pasta, cereal, and rice = baseball

1 serving of bread = cassette tape

1 serving of meat = deck of cards

1 serving of ice cream = light bulb

1 brownie = dental floss

1 burrito = checkbook

Edible Nutrition’s Intern, Sarah Franz

Sfranz7713@pointloma.ed

Get OUT. Get ACTIVE.

2010-03-04T07:13:00.000-08:00

As spring approaches, I am reminded of how lucky I am to live in San Diego, a city with a temperate climate and fresh air. I grew up living in Bakersfield, the city ranked number one in the nation for the worst air quality. There, “Bad Air Days” prevent children from playing outside at recess because it is unhealthy for anyone to be outdoors inhaling the smog! So since living in San Diego, I always find an excuse to get outside and enjoy my surroundings.

Physical activity is one of the most important things you can do for your health. Just 30 minutes of moderate physical activity several times a week can improve your mood, strengthen bones and muscles, prevent weight gain, and reduce your risk of many cancers and diseases.

Along with its weather, San Diego offers so many beautiful locations to enjoy physical activity. So take your spouse, kids, and/or dogs with you outdoors to enjoy some fresh air and exercise!

Hike Cowles Mountain
Take a bike ride around Coronado Island
Go for a hike in Torrey Pines and bring a picnic lunch
Take a stroll along Sunset Cliffs National Park
Take a day trip to Julian to enjoy a scenic hike

Go for a bike ride along Spanish Landing
Explore Balboa Park
Play beach volleyball on the sand courts at the south end of Mission Beach
Go golfing and instead of renting a golf cart, walk the course
Go for a jog on Mission Trails
Rent a kayak and explore La Jolla Cove

Edible Nutrition’s Intern, Sarah Franz

Sfranz7713@pointloma.edu

Homemade Sports Drink...Yes You Can!

2010-03-01T19:14:00.000-08:00

"Really? I can make it myself? You mean there are not a bunch of chemicals I have to buy to make it?"

Yes, that's right--you CAN make your own sports drink. Making your own sports drink is actually quite easy. Now you can replenish your body and your wallet ($ cha-ching $) at the same time! Using citrus zest is a great way to get a lot of flavor without the problems that are often associated with just drinking fruit juice (gut issues). Your performance needs are something you need to speak with your sports dietitian about and coach. When you have some training time you can play with the mix that best fits your performance needs/tastes. Keep in mind there are some basics that you need to include:

First...

You take water (bottled, filtered, tap--your choice)

Second...

Add in flavor which can either be a juice or citrus zest (I like zest!)

Third...

Add in your carbohydrate(s) (start with table sugar, then add honey, molasses, agave nectar, or brown sugar--again, your choice)

Fourth...

Add in the electrolyte (aka salt)

Fifth and final....

Stir and Serve!

Here is an actual recipe, but feel free to play this to make your own Power-Packed Sports Concoction:

Ingredients:

1 quart water (4 cups)

Zest of 1 orange, lemon, lime, or grapefruit (combos work great, too)

2 Tbsp honey (fructose)

2 - 4 Tbsp sugar (sucrose)

¼ - ½ tsp salt

Optional additions:

§ Molasses in place of honey

§ Fruit Juice (replace ½ cup of water with ½ cup juice)

§ Fresh ginger slices

§ Fresh mint

Directions:

Mix and enjoy!

Pick Your Navels!

2010-02-26T08:11:00.000-08:00

Pic source: http://rogerbourland.com/wp-content/uploads/2008/01/citrus_cooler.jpg

No, not your belly button! It's navel orange season in San Diego! For those of you out there who continually let your citrus drop to the ground and mold here are some ideas to share the wealth and the San Diego gold:

Pick them and take them to your office
Put a bag out front with a sign that says "take me"
Juice them and freeze them in ice cube trays for later
Zest them and freeze that to add flavor to your favorite muffins, cakes, breads, dressings, etc.
Find recipes and use them!

I have a lime and an orange tree, so I juiced a ton of limes and froze them in my silicon muffin trays. Once frozen, I pop them out (with ease) and store them in freezer bags. So, what do I use mine for? MARGARITAS!!! ;o) I also make a lot of marinades with lime juice. And, this morning I made an amazing smoothie to start my day:

6 navel oranges, juiced with lots of pulp

4 spears of pineapple

1 cup blueberries

Blend and enjoy! Now I just need to get my vegetables for the day. Have a great Friday!

Blueberry pancakes, talk of my hiatus, and a soapbox!

2010-02-24T16:32:00.000-08:00

I am back, but I'll be honest I am finishing up my Master's of Science in Nutrition this semester thus my time seems to be focused more on that these days! I'm sure y'all understand. I'll keep trying to get my recipes up. Rest assured, I am still cooking up a storm and taking quick photos of my meals otherwise I'd starve. ;o)

So, here is a great recipe for homemade pancakes. I spruced them up a bit with some antioxidant-packed blueberries which add such a balanced flavor to real maple syrup and impart terrific color to the plate. All the rage seems to be acai these days, but in reality getting a balance of all types of fruits and vegetables is key. You cannot sustain your health just by drinking a mere smoothie made with acai. I know this is a bit of a side track of my pancakes, but I am constantly barraged with the buzz word "acai" and all the miracle properties of this single fruit. Really? Think back in time at all the other years and products that came out that would cure all. Practice caution, save your dollar, and eat a variety of local produce! Now off my soapbox! ;o) Here is a great article by a fellow RD on Acai (ahhhh--sigh--eeeee) :o).

Blueberry Pancakes
Ingredients:

1 1/4 cups all-purpose flour
1/2 teaspoon salt
1 tablespoon baking powder
1 1/4 teaspoons white sugar
1 egg
1 cup milk
1/2 tablespoon butter, melted
1/2 cup frozen blueberries, thawed

Directions:

Heat a griddle or electric skillet to about 400*F or you can feel the heat with your hand 2" off the pan. It's essential to have a hot pan! In a bowl, mix together flour, salt, baking powder, and sugar. In a liquid measuring pour milk and whisk in egg. Add milk mixture to dry ingredients, add in butter, and stir (but you should still see lumps--quick breads work best with lumps!!!).

Add butter to the skillet. Drop 1/4 cup of batter into skillet and top with 4-7 blueberries (depending mostly on size of blueberry and your preference). Once you see bubbles flip the pancakes and let cook until they rise a bit and look golden. Avoid flipping more than once. Top with real maple syrup and more fresh blueberries! Yum!!

Simple Greek Dinner

2010-02-12T16:58:00.000-08:00

After spending my day stuck in a library doing extensive research I found myself driving home and not wishing to prepare anything and really just vegetating the night away. I thought about pizza--love it, but not in the mood. Thought about Thai food, but my favorite Thai Restaurant (Tamarind in La Mesa) was closed until 5pm, and then I remembered that the La Mesa Farmer's Market was open. Ahhh, fresh food. I ended up picking up some Greek food, a loaf of ciabatta bread, tomatoes, flowers (treating myself for Valentine's Day), and a jar of pickled garlic (it's a California specialty item). So, instead of spending a ton of money or eating far more calories than I should I opted for a fresh delight. Here's to a simple dinner--cheers! Now I am off to enjoy a movie and an early bed time.
So tonight, it's tabbouleh, purple grapes, tomatoes with a simple dill gremolata (lemon zest, olive oil, garlic, sea salt, and lemon juice), dolmas, and ciabatta bread.

Anyone Like Tacos? Try this...

2010-02-11T17:43:00.000-08:00

Being raised in South Central Texas naturally means I have a love of Mexican food (aka Tex-Mex). We kick up the heat and use a lot of beef. This recipe is one of my absolute favorites, especially because it uses a ton of limes and I have a lime tree. Plus, as with the majority of my recipes it takes very little time to prepare! Let me know what you think.

Tacos al Carbon
Ingredients:
2 sirloin steaks, fat removed and cut into small cubes (~1/2")
2 limes, juiced
2 Tbsp olive oil
1/2 tsp cumin
6 garlic cloves, chopped

Pico de Gallo (see previous post for recipe)
corn tortillas

guacamole (mine is simple--avocado, salt, lime juice)
lettuce for salad

Directions:

Cut your meat and prepare marinade. Toss meat with marinade and allow to season for at least 20 minutes.
Prepare guacamole and pico de gallo

Heat a cast iron skillet (or other skillet) until it is HOT, do not add oil to the pan.
Drain your meat and pat in dry
Add meat and cook. As liquid forms, pat the liquid up with a towel to keep from braising your meat.

Cook meat for ~10 minutes.
Meanwhile, toss your lettuce with pico de gallo and add a little extra salt and olive oil to make a quick vinaigrette
Heat up your corn tortillas

Serve & enjoy!

Beef, Beer & Barley Stew

2010-02-06T19:28:00.000-08:00

Just saying the words, "Beef, Beer, & Barley" makes me think of a Kevin Fowler song (Beer, Bait, & Ammo). It's probably what made me break out the Shiner Bock to enjoy with it! This recipe is perfect for the wet, rainy weather we are having in San Diego tonight. You can do this on the stove top or in a Crock Pot. I hope you get the chance to enjoy the flavors, too! PS--Don't skip the horseradish at the end, because it really finishes the flavors of the stew and make it dance (to above said song) in your mouth! ;)

Yield: 8 servings

Ingredients

3 tablespoons olive oil
3 pound beef stew meat
2 teaspoons salt, divided
1 teaspoon black pepper
1/4 cup flour
1 onion, coarsely chopped onion
3 bay leaves
1/2 tsp thyme
3 tablespoons tomato paste
2 cups (1 1/2-inch-thick) slices carrot
2 cups chopped peeled turnips (about 1 pound)
1 cup uncooked pearl barley
5-7 garlic cloves, minced and divided
2 (8-ounce) packages mushrooms, quartered
1 cup water
4 cups low-salt beef broth
3 tablespoons Worcestershire sauce
1 (12-ounce) bottle dark beer (such as Shiner Bock)
fresh parsley, chopped
prepared horseradish

Directions

Toss stew meat with flour, salt, and pepper. Heat oil in a stockpot over medium-high heat. Add beef to pan; sauté 10 minutes or until browned. Remove from pan. Do this in batches instead of crowding the pan and cooling the oil.

Place the cooked meat into a crock pot. Add onion and cook for 3 minutes then add garlic and cook for an additional 3 minutes. Add broth and scrape up brown bits. Pour over meat in crock pot.

ingredients

turnips (peeled and chopped, whole on the right)

Shiner Bock Beer--HECK YES!

Pearl Barley

Stir in tomato paste. Add carrot, turnips, barley, and mushrooms to the crock pot. Add water, Worcestershire, and beer. Toss in bay leaves and thyme. Cook for 6-8 hours in a crock pot.

Season with salt & pepper to taste. Ladle about 2 cups stew into each of 8 bowls. Top each serving with parsley and 1 horseradish. Crack open a beer and ENJOY!!

Enjoy!

Spice Up Your Life with Antioxidants!

2010-02-01T07:50:00.000-08:00

Did you know that one teaspoon of cinnamon has more antioxidants than half a cup of blueberries? I sure didn’t! Who knew that such a small amount of spice could pack that many antioxidants in addition to other health benefits? Adding these seasonings to the foods you eat every day cannot only spice them up, but also protect your cells from free radicals that may cause cancer!

Try these simple tips to boost your antioxidants with these seven seasonings:

Cinnamon:

· Add one teaspoon of ground cinnamon to your oatmeal.

· Spice up your morning coffee by sprinkling half a
teaspoon of ground cinnamon over ground coffee before
brewing.

Ginger:

· Add ground ginger to your hot tea, iced tea, or lemonade.

· For something new, try lightly sprinkling ground ginger
on peaches, pears, pineapple, or cantaloupe.

Oregano:

· Add ¼ teaspoon oregano leaves to your grilled cheese for some added flavor.

· Make your frozen pizza more exciting by sprinkling oregano leaves on the pizza right out of the oven.

Red Pepper:

· Add a kick of flavor to your hummus by stirring in ¼
teaspoon ground or crushed red pepper.

· Sprinkle some red pepper over grilled meat, fish, or poultry.

Rosemary:

· Spice up those ready-to-bake rolls by brushing them with
olive oil and then sprinkling crushed rosemary leaves and
sea salt right before baking.

· Add some to crushed rosemary leaves to mashed potatoes.

Thyme:

· For something different in the morning beat 1/8 teaspoon thyme leaves into 2 eggs before scrambling.

· Add ¼ teaspoon thyme leaves to soups.

Yellow Curry:

· Lightly dust your hot popcorn with curry powder.

· Add some pizzazz to your snack mix with a sprinkle of curry powder.

Getting plenty of antioxidants can be easier than you think!

Source: McCormick & Company, Inc.
Spices For Health: 7 Super Spices

Add spices to your next meal!

Edible Nutrition's Intern, Sarah Franz

Lunch Break...Quick & Easy (of course!)

2010-01-29T11:42:00.000-08:00

Like many my lunch breaks seem to involve work (not much of a "break"). With that said, I continue my quest for quick and easy lunch ideas. Lunch time is one of the areas I encourage my clients to increase their vegetable intake, and for me that can even be a challenge. Today's lunch was fabulous, under 10 minutes, and super nutritious! I hope you give it a try!

Ingredients:
1 pita bread
2 Tbsp hummus (I used the Trader Joe's Greek Style with lemon & herbs--delicious)
1/4 cup baby cilantro (you can try basil, parsley, or baby lettuce--your choice!!)
2 Tbsp 2% cheddar
1 small tomato, thinly sliced
1 box of Green Giant's Immunity Blend Veggies

Fruit Smoothie
1 cup cherries (frozen)
1 banana
1 1/2 cups fresh limeade (I just juiced 2 limes and added water--no sugar)

Directions:
Prepare sandwich--heat bread, top with cheese on one side, spread hummus on opposite side. Stack with herbs and tomatoes. Serve (2 minutes)
Microwave your veggie bag--4 minutes

Meanwhile, throw your fruit in a blender and mix for 2 minutes.

Yep, really that simple and truly a tongue pleaser!

Slow Cooking Monday & Delicious Cookies!

2010-01-25T20:36:00.000-08:00

This is a quickie, because it's late and honestly these aren't my recipes. :) Today, I threw together jambalaya in my crockpot (the house smells wonderful now), whipped up Marie Callender's Cornbread (so simple and tasty why fuss with making it from scratch?), and these fabulous Orange Cranberry Oatmeal Cookies (with some minor adjustments). My fellow Foodie Dietitian and great friend, Katie Clark came over to enjoy the meal with me! She is the one who has the great blog Fiber is the Future. If you have questions about fiber check out her fabulous blog!

So, on with the recipes! First, I made Emeril's Jambalaya recipe. http://www.foodnetwork.com/recipes/emeril-lagasse/cajun-jambalaya-recipe2/index.html
Here are my changes:

I used the crockpot! I cooked the chicken fast on the stove top and then cubed it into the crockpot and layered the ingredients).
Chicken andoiulle sausage is the way to go! Far less fat!
I did not use oil, nor did I saute my veggies to begin with--I put everything in the crockpot and turned the thing on! Magic happens people! ;o)
Add in the shrimp for the last 15 minutes of cooking (I used a bag of frozen shrimp from Trader Joe's)
I only used 1 cup chicken broth, because in a crock pot you don't need as much liquid.
Serve over brown rice--prepared with remaining chicken broth in place of water!

Okay and now the cookies!! Wow! These are lifted from a new food blog I found on Foodgawker.

The following recipe is from this blog: http://danazia.wordpress.com/2009/12/03/the-holiday-cookie-quest/

Orange Cranberry & Choco-Oat Cookies

1 cup of dried cranberries

½ cup orange juice

½ cup white sugar

½ cup brown sugar

¼ cup butter, room temp

3 tbls of honey

1 large egg

1 ½ cups of whole wheat pastry flour

1 teaspoon of baking soda

½ teaspoon of baking powder

½ teaspoon of salt

3 cups of oatmeal

1/3 cup chopped walnuts

1 tablespoon orange zest

Preparation

Preheat oven to 350 degrees

Combine the cranberries and orange juice in a small bowl, cover and let stand while you make the cookies. Beat the sugars and butter until light and fluffy. Mix in honey and egg then add the cranberries and orange juice.

Combine flour, soda, powder and salt in a separate bowl and enthusiastically whisk together. Toss in the oatmeal, walnuts and orange zest and whisk some more.

Add the flour mixture to the sugar mixture and blend together till just right. Drop loving spoonfuls onto lightly oiled baking sheets and bake for about 8-10 minutes, depending the size of your cookies.

Here are my changes:

Added semi-sweet chocolate chips, 1/3 cup
Used orange cranberries (it's what I had on hand)
Switched out the walnuts for pecans, because it's 1) what I had and 2) I really prefer them with these other flavors
Made 3 1/2 dozen and cooked for 10 minutes (I have a convection oven)
Used 1 cup whole wheat flour and 1/2 cup all purpose (again, it's what I had on hand)

Good news too...I already put 3 dozen in the freezer so I don't nosh on them all week!! I have to show some restraint. They really are that good!!! I hope you try them and comment on them, too!

Do Scallops Scare You?

2010-01-25T09:08:00.000-08:00

Scallops scared me for the longest time, until my best friend Kathie and her mom Maria taught me how to prepare them! Now they are a mainstay in my freezer for those moments I am craving something quick, yet elegant! Don't be afraid. I have some tips to help you:

Keep a bag of frozen scallops (I love Trader Joe's brand)
Defrost under COLD RUNNING water (may take about 5 minutes), but please do NOT leave on the counter to defrost
Pat dry, really dry (this is KEY)
Get a pan hot over medium to medium-high heat
Use a vegetable oil, not butter (yet), but don't put too much--just enough to coat the bottom of a pan
Don't crowd the pan or the oil will drop too much in temperature
Flip only once--be sure that the side is browned enough before you turn the scallop
Don't overcook, they are like shrimp and only take about 3-5 minutes to cook (Fast Food, huh?)
Remove the scallops once cooked and finish the pan off with a pat of butter to make the sauce glisten. Now you're ready!

Asian Inspired Scallop Salad

Serves 2

Ingredients:

12 scallops

1/4 cup flour

Salt & Pepper

2-3 Tbsp oil

Baby Greens

Carrots, grated

Cucumber, diced or sliced

Asian Vinaigrette

1/4 cup rice wine vinegar

1 Tbsp sesame oil

1 inch grated ginger

1 clove of garlic, crushed

1 tsp light soy sauce

Directions:

Prepare your salad plates and whisk your vinaigrette ingredients together.

Follow above tips regarding scallop preparation. Pat dry and heat pan. Season flour with salt & pepper. Toss scallops lightly with flour. Add 1/2 of the scallops to the heated pan. Flip in 3 minutes or once a brown crust forms on the bottom. Once cooked, remove and place on paper towels and begin the next batch. When all are cooked, add in 1 tbsp of butter to pan. Scrape up brown bits and then add in 2-3 Tbsp of vinaigrette mixture. Return scallops to pan to toss in sauce. Serve with salad greens.

Toss lettuce with remaining vinaigrette and serve!

Perfect Grilled Cheese & Soup!

2010-01-21T13:04:00.000-08:00

Grilled cheese sandwiches are pure comfort food! The rain is keeping me inside today, and I am craving comfort food. I am not willing to take too much time off to prepare lunch so I opt for a can of Campbell's Italian Wedding Soup and a grilled cheese sandwich. I get the Campbell's Select Harvest Italian Wedding Soup and toss in a handful of spinach to boost the vegetable content: http://www.campbellsoup.com/hearthealthy_hr.aspx To make the grilled cheese sandwich here are some of my tips:

Use a non-stick pan
Melt butter in the pan first, then add in your bread.
Top with cheese
Butter the other side of bread and place on top of cheese
Cook at medium heat--if you cook on high the cheese won't melt before the bread toasts!
Don't smash down the bread. Allow it to toast and melt before you flip it.
Flip only once.

Still Raining...Stir Fry Time!

2010-01-20T18:49:00.000-08:00

Some of you may not believe this, but there are actually days where I don't want to cook. But probably less of a surprise to you the feelings of not cooking don't take me to the nearest drive-thru for a burger. After teaching culinary arts to students who worked at fast food restaurant permanently curbed my appetite for fast food dining. :) What I do instead is start pulling things out of my vegetable drawer and pile them up for a quick stir fry.
Does a stir fry have to be "Asian" inspired? No. Stir-fry is a quick way of "frying" with little oil at a very high heat. A wok pan is ideal for this technique. Read more about woks here. Woks are also very easy to clean--another plus when you are not in the mood to cook.
Tonight, my mixture was this:

Rainy Day Stir Fry
Ingredients:
2 tsp olive oil
1 cup broccoli, bite sized florets
1 carrot, sliced
1/2 cup mushrooms, sliced
1 celery stalk, sliced
1/4 cup venison summer sausage (don't cringe or laugh--it's what I have in my fridge!)
1 1/2 cups baby spinach leaves
2 Tbsp goat cheese
Directions:
Heat up the oil in a skillet or wok. When you feel the hit coming off the oil add in your carrots, celery, and broccoli. Stir. Add in mushrooms & sausage and stir. Cook for about 3-5 minutes or until desired tenderness. Add in the spinach, turn off heat, and cover with a lid. The heat will wilt the spinach enough. Sprinkle with goat cheese and serve.

Basically the vegetable drawer, and thankfully my veggie drawer tastes fabulous! ;) Happy eating!

PS--when the mood strikes you to order a pizza or head for the drive thru consider the endless options of what you can "throw" together. If it is too much then head out the door or order in. I have done it, too! No guilt, no shame--embrace your choice and try to choose healthy whenever you can. I hope I help you on this journey.

It's Raining Enchiladas

2010-01-18T17:38:00.000-08:00

Okay, you got me. It's not, but it is definitely raining and my house has the flavors of enchiladas all throughout! It's a perfect food for a cold, wet day like today. I am not going to complain about the rain, because we are in desperate need for a good drenching and my garden is begging for it. The 10 inches we are expecting may not be what I had in mind, but it is what it is.
Before the rain began I went out to my garden and harvested more tomatillos. The little green tomato-like fruit makes me crave Mexican food. I haven't done a big trip to the grocery store lately, so I am merely creating what my pantry allows. I hope you give it a try, and perhaps are inspired to let your pantry guide you, too.

Chicken Verde Enchiladas
Serves 2-4 people
Ingredients:
1 cup salsa
2 large chicken breasts
1 tsp olive oil
1/2 onion, diced
1lb tomatillos, husked and chopped
1/2 tsp chopped garlic
Sea Salt, cumin, & pepper to taste
Lime (I used a 1/2 of a lime, but I like things tart--play with it!)
8 Corn Tortillas
1 cup 2% cheddar Cheese
Directions:
Preheat oven to 400*F. Place chicken in a baking pan and top with salsa. Bake chicken for 20 minutes or until done.
Meanwhile, in a saute pan add oil and onions. Saute onions on medium heat for 5 minutes and then add garlic for 2 minutes. Add chopped tomatillos and cook on medium low for 10 minutes or until becomes sauce-like. Season with cumin, pepper, and salt. Add your lime juice and stir. Chop your chicken into small cubes. Next, set up your assembly area.
Stations: tortilla, chicken, cheese, pan. In a baking pan, place 1/3 of your sauce on the bottom. Because this makes a small quantity you don't need a big baking pan. Instead you could use two bread pans. Place chicken on tortilla, top with cheese, and roll up. Place seam side down in pan. Repeat. Pour remaining sauce over the tops of the enchiladas. Drop your oven temperature to 350*F and bake for 25 minutes. During the last 5 minutes sprinkle with cheddar cheese and continue baking until done.
Next, let's make the side dish--tossed salad.
Simple Tossed Salad
Ingredients:
Carrot, use a vegetable peeler to make long strands
2-4 cups lettuce (I prefer baby greens for their tenderness)
1/2 lime, juiced
1 Tbsp olive oil
Garlic powder, salt, & pepper to taste
Directions:
In a bowl, whisk together lime juice, olive oil and seasonings. Toss in your greens and carrots. Lightly toss and remove to plate. Serve with chicken enchiladas and a dollop of guacamole (avocado, lime juice, and salt--pure and simple). ENJOY!

Quickie for the New Year!

2010-01-11T19:50:00.000-08:00

Happy New Year Y'all! I have been in the mountains with my feet strapped to skis and my head listening to Texas Country Music. Now, I am back and finding my footing on solid ground again. I have to admit, today was tough! I really struggled to get my eyes to stay straight and keep a steady glare at my computer. Alas, I did it, and accomplished some work.

Needless to say, I returned home to an empty kitchen. I pulled myself away from my work long enough to venture over to Trader Joe's and purchase some yummy food to get me through the week before I make a big grocery trip. Tonight was really easy (but, of course!) I prepared frozen halibut (6 grams of fat for 3 pieces), sauteed spinach, boiled new potatoes, and naan bread. Yum! No secret recipe for this simple dish!

Directions:

Preheat your oven according to package (400*F for the TJ brand)
Put your potatoes in a pot and bring it to a boil. Cover and simmer for 15 minutes.
Drizzle a splash of olive oil in a saute pan.
Place your fish in the oven and bake for 15-18 minutes.
About 3 minutes prior to your fish being finished add in the spinach (and perhaps some mushrooms). Saute for a couple minutes or until wilted. Season with salt and serve!
If desired, toss in your drained potatoes to the spinach mixture.

Yes, that is it! Don't you love 15 minute meals? Enjoy!

Tomatillo Chicken Over Cous Cous

2010-01-04T19:36:00.000-08:00

Currently, my San Diego garden is overflowing with tomatillos. Did I plant them? Nope! They are actually gifts from my compost. Don't you just love it when that happens? I do! My late Aunt Julie was the first to introduce to the concept of composting, and to her I am forever grateful. Every year when I use the gorgeous black dirt of my compost to start my garden I begin to see the gifts of my labor. I always observe anxiously to see what the seedlings turn into. Very exciting I know! ;o) But, I do enjoy it. So, today I share with you my Tomatillo Chicken Recipe. Enjoy!

Ingredients:
1 1/2 lbs tomatillos, husks removed and chopped roughly
1/2 medium onion, chopped
2 cloves garlic, minced
1 Tbsp olive oil
1/2 cup cilantro
1/4 tsp salt
1/2 lime, juiced
2 chicken breasts, cut into chunks
1 cup dried Cous Cous

Directions:

First, sauté onions and garlic in olive oil for 3 minutes. Next, add in tomatillos and sauté for 10 minutes. Meanwhile, cook chicken in a non-stick skillet sprayed with cooking spray. Season with salt and pepper and set aside. To the tomatillo mixture add in the chopped cilantro and season with salt. With a blending stick or in a food processor blend until mixture is smooth. In a saucepan, cook cous cous according to package directions (generally a 1 cup to 1 cup ratio). You can either cook the cous cous in water or chicken broth. Squeeze lime juice into the tomatillo salsa and serve over chicken and cous cous, quinoa, or brown rice.

After the Holiday Chaos...

2010-01-03T10:42:00.000-08:00

Merry Christmas and Happy New Year to all (y'all)! ;o) I have been out and about enjoying the festivities and chaos! I spent Christmas in Mexico with my best friend and her family. We enjoyed a feast with Persian and Mexican influences! Definitely not a traditional American Christmas dinner, but absolutely delicious!

Persian Rice

Roasted Lamb

Pomegranate Salad

Pineapple Upside Down Cake

Mexican Bread Pudding

My view from my room on Christmas Eve

What I woke up to Christmas morning!

I am off again for another trip, but once I return I'll be back in full swing! Happy New Year!

Drunk Beef Stew

2009-12-16T08:03:00.000-08:00

Who doesn't love to come home to the smell of dinner already prepared? You don't need a personal chef to do that, instead opt for a Crockpot! I am in the midst of my graduate finals for the semester, and the last thing I have time to do is whip up a fancy dinner for one. I have two sizes of CrockPots--1 small and 1 large. This allows me to tailor my size based on my recipe and my personal needs. For this recipe I went with my large recipe, because I love the way the flavors meld into delicious leftovers!

Beef Stew (Simplified)
Ingredients:

6 lbs beef round roast (1 lb per person)
1/4 cup flour
1 Tbsp canola oil (or vegetable oil)
1 pkg beef stew packet (McCormick)
2 onions, quartered
1 lb baby carrots
12 new potatoes
1 cup red wine (doesn't have to be an expensive bottle, but something you would drink!)
water

Directions:
Cube meat and toss with flour. Heat a skillet with 1 tbsp of oil and brown meat on all sides (create a crust on the meat to keep the moisture locked in). Remove beef and place in crockpot. To the pan add the wine and beef stew packet. Bring to a simmer and scrape up all of the browned bits from the bottom. Pour over top of the meat. Layer onions, potatoes and carrots then barely cover with water. Cook on high for 4 hours or on low for 6-10 hours. Serve with crusty bread or corn bread for a complete meal! If you want a pop of color before it hits the table add it 1/4cup of chopped fresh parsley to the stew. If you crave a kick add in 1 Tbsp of horseradish! Enjoy! Don't forget to pour yourself a glass of the red wine to sip with your meal--you deserve it!

The Easiest (3 Ingredient) Holiday Cake!

2009-12-15T11:01:00.000-08:00

During the holidays simplicity is a must! It's so easy to get caught out shopping and fail to get to the grocery store to buy the necessary ingredients for your upcoming potlluck! Don't you hate it when that happens? I do! So, I tend to keep this 3 ingredients on hand to whip up a healthy delight and create a crowd pleaser! Hope you find success with it, too!

Pumpkin Spice Cake
Ingredients:
1 package Spice Cake Mix (Betty Crocker or Duncan Hines)
1 egg
1 (14.5oz) can Pumpkin (not pumpkin pie!)

Directions (Are you ready?):
Spray a bundt pan with cooking spray. Preheat your oven according to box directions. Mix all three ingredients and pour into pan. Bake for 25-35 minutes or until a toothpick comes out clean. Cool for 10 minutes, invert onto a plate and remove bundt pan once you hear a "thud." Dust with powdered sugar or drizzle with a flavored icing (orange or vanilla are both fabulous). Enjoy!

Now wasn't that easy? Love it! Keep these ingredients on hand for your next dessert emergency! This cake is moist, high in fiber, low in fat, and a delightful holiday addition to your next holiday party!

Savory Butternut Squash Soup--Perfect for the Holidays!

2009-12-10T06:05:00.000-08:00

Creamy soups don't always require cream to give them that velvety texture. My favorite fall squash is butternut. Butternut squashes are packed with beta-carotene, fiber, and has only 80 Calories per cup! This soup makes for a great addition to any potluck or as a starter for your next dinner party! I always enjoy it for lunch the next day!

Main Course

Creamy Butternut Squash Soup

Ingredients:

2 tsp Olive Oil

1 Onion, chopped

1 stalk Celery, chopped

2 bags Frozen Butternut Squash

1 box Chicken or Vegetable Broth

1/4—1/2tsp Dried Sage

1—2Tbsp Butter, unsalted

Sea Salt to taste

Directions:

In a stock pot, sauté onion and celery in olive oil for 5 minutes. Add butternut squash and sauté for 5 minutes. Season with sage and add chicken broth. Bring soup to a boil and then drop to a simmer for 20-30 minutes. Blend with a blending stick or in a blender. Stir in butter to the soup and season with salt.

"German" Style Dark Chocolate Cake

2009-12-09T12:23:00.000-08:00

This cake is so moist and delicious it almost seems decadent...almost! I love the secret ways to kick up the nutrition in desserts. You can increase fiber, vitamins and minerals, and decrease saturated fats and sugar all with a little help from fruits and vegetables! If you are craving something dark and chocolately don't let the secret ingredient in this recipe stop you! Curious?

Yes, that is right--SAUERKRAUT! Don't snub your nose just yet. Give this probiotic and fiber packed cake a whirl and you will have your guests raving--without knowing the secret ingredient! I made two cakes with 1 can. First, I dusted with powdered sugar and the second I drizzled with a chocolate sauce and sprinkled with pecans. You can also dress this up with orange zest! Trust me and give this a try!

"German" Dark Chocolate Cake

Ingredients:

2 cups Flour, All-Purpose

1 1/3 cup Sugar

1 1/2 tsp Baking Soda

2/3 cup Unsweetened Cocoa Powder

1/2 tsp Instant Coffee Granules (OPTIONAL)

1/2 cup Butter, melted

1 1/2 cup Hot Water

1 tsp Vanilla

1 cup Sauerkraut, blended until smooth

Cooking Spray and Cocoa for dusting pan

Directions:

Preheat oven to 350°F. Coat a bundt pan with cooking spray. Dust with cocoa powder instead of flour.

In a large mixing bowl or in the bowl of an electric mixer, combine flour, sugar, baking soda and 2/3 cup of cocoa, and coffee granules. Add melted butter, hot water and vanilla extract; mix well. Add sauerkraut and blend thoroughly.

Pour batter into prepared bundt pan; bake in center of oven until a tester inserted in center of cake comes out clean, about 55 to 60 minutes. Cool cake in pan for about 20 minutes and then turn out onto a baking rack to cool completely. Sprinkle with 1 teaspoon of cocoa powder before slicing into 14 pieces. Yields 1 slice per serving.

Make Your Holiday Potlucks a Little Skinnier!

2009-12-08T16:25:00.000-08:00

A great way to lighten up your caloric intake over the holidays is to bring a light dish to your next potluck party. I generally opt to bring a vegetable of some sort, because I know that is the one thing that is often missing from the table. Yes, I am partial to vegetables for numerous reasons: health benefits, often lower in calories, fiber, and yes, tasty! Over the next 4 days you'll find out about 4 easy and healthy recipes to consider for your next party or even enjoy at home! All four are packed with vegetables: one appetizer, one main dish, and 2 desserts! Enjoy!

Let's get started with an appetizer. Every time I see a vegetable tray I always cringe at the sight of Ranch Dressing--yes, it has flavor, but is it the only thing people like to dip their vegetables in? Let's change that! Bring this dip next time, and don't tell anyone that it is fat free! They'll never know!

Chipotle Stuffed Celery Bites

Ingredients:

16 oz container Fat Free Cream Cheese

2 tsp - 1 Tbsp Chipotle Peppers, chopped (more if you like it spicy!)

1/4 cup Roasted Bell Peppers, pat dry and chop

1/2 cup Green Onions, thinly slice

1/4 cup Cilantro, chop

Celery for dipping or stuffing

Directions:

Mix cream cheese, peppers, green onions, and cilantro until smooth. Stuff celery or serve as a dip!
Don't stop with just celery--I chose it because of how inexpensive celery is. You can try this with with endive leaves, bell peppers, carrots, asparagus, or even roasted potatoes or sweet potatoes! Spice up the party next time with this dip!

Traditional Leftovers--Turkey Vegetable Soup

2009-11-30T18:00:00.000-08:00

It all begins with the turkey. What are leftovers from Thanksgiving about if they do not have turkey in them? You remove the meat from the carcass, and then the carcass gets immersed in water. So begins the makings of Mammy's Turkey Vegetable Soup.

My great-grandmother Mammy (Estella Trowbridge) was known amongst family for her holiday soup. Every holiday my mom would begin to prepare the soup and always reference that we were going to have Mammy's soup. There are numerous times throughout the year when I think of Mammy and my grandma, whom have passed on, and Thanksgiving is definitely one of them. I actually think of many of my family members during this time of year because of the food traditions that have been imparted and passed along to me. So, today I share with you my Mammy's Turkey Vegetable Soup. Not only is this delicious, but it also gets a check mark for health!

Mammy's Turkey Vegetable Soup
Servings--A giant Crock Pot
Ingredients:
1 turkey carcass
Water
3 carrots, sliced
1/2 onion, diced
3 celery stalks, sliced
Turkey meat, just put in how much you'd like (about 3 cups)
1 frozen bag each: corn, lima beans, & green beans
1/2 green cabbage, thinly sliced

Directions:
Clean your carcass of meat and skin. Place carcass in a Crock Pot, cover with water and cook over night or for 2-4 hours on high (6+ hours on low). If you are using a soup pot, bring the pot to a boil and allow to simmer for 2 hours. Add carrots, onions, celery, and turkey meat and cook for 2 hours. For the last hour of cooking add in corn, lima beans, green beans, and cabbage. Season with salt and serve. Possible additions: fresh herbs, Parmesan cheese, cubed potatoes, or fresh lemon zest.

This soup is hearty and filling, and better the second day! In addition, you can freeze or can this soup! If you choose to add in potatoes or sweet potatoes you cannot freeze or can. I hope you get that warm and fuzzy feeling that I get when I eat this soup! Happy Leftovers to Y'all!

Holiday Recipes!

2009-11-29T09:48:00.000-08:00

Yes, Thanksgiving is one of my most favorite times of the year. I love whipping up a meal for family and friends. One thing that saddens me is the amount of stress some people choose to have during this time of year. Thanksgiving is a time for giving thanks--not stress. If your holiday season is more stressful than enjoyable you need to take some time to reflect about what is important and look for ways to minimize the stress. Your stress makes it less enjoyable for people to be around you, as well.

One way to enjoy the season more is to keep the recipes simple! Here are two recipes that I prepared from www.Epicurious.com (I now have a widget on my Mac so I can google a recipe from Epicurious anytime I want!!--Love Technology!):

Cranberry Cider Relish
On a side note, the health benefits of cider vinegar have been on my mind. So, this morning I prepared a smoothie with this concoction to start my day off right, as well! Really tangy and tasty!

Pancetta-Sage Turkey w/Gravy (although, I used parsley instead of sage, because that is what I had--improvise!!)
Italian Sausage & Bread Stuffing

Happy Thanksgiving to Y'all!!

2009-11-26T07:25:00.000-08:00

Cast away your thoughts that I will ridicule the enormous amounts of food on this day! Yes, I realize there are those who think nutritionists (aka dietitians) feel that people should sustain themselves on tofu and vegetables, but the TRUTH is--- that is simply not the case! All foods can fit and a single day of gluttony does not pack on the extra 25lbs of fat so many people carry around.

Today, I spend without my immediate family and instead give thanks to my extended military family for taking me in this holiday season. I am so blessed to have such a large family amongst my NSW friends. I thankful that my husband is "safe" (albeit perhaps in my head only), my family is healthy, I have a roof over my head, and food on my plate! Speaking of food, here is my menu for the day...

Smoked Turkey with Pancetta & Sage Gravy

Steamed Green Beans

Sausage & Parmesan Stuffing

Sweet Potato Casserole

Mashed Potatoes

Rolls

Cranberry Relish

Apple Dumplings

Pumpkin Pie

I am in charge of the desserts, the turkey, and the relish--all from scratch! Cooking over the holidays and feeding those I love most has a euphoric feeling for me. I look forward for the leftovers to follow! Fabulous recipes & pictures to follow...stay tuned!

Happy Thanksgiving to you and yours! Eat Well, Be Well, & Enjoy Today!

~The Edible Nutritionist

No Skimping on the Shrimp: A 5 minute meal!

2009-11-22T18:26:00.000-08:00

The grocery store offers a plethora of items that can transform your dinner into a minute meal and keep it healthy, too. I must admit, I actually enjoy the precooked rice bags and I love frozen cooked/peeled shrimp--another inspiration in tonight's 5 minute meal! It's not that I am lazy, I just like good food--fast! Don't fault me until you try it!

5 Ingredient, 5 minute Shrimp
Ingredients:

1/4 bag of frozen, peeled shrimp (cooked or uncooked)
1 small red bell pepper, thinly sliced
1 bag Uncle Ben's Ready Wild Rice
1 1/2 cups lettuce
Bernsteins Chardonnay Citrus Vinaigrette
Seasonings: Olive oil, Garlic, Season Salt, Pepper

Directions:
Defrost your shrimp in cold, running water. Prep your plate with torn lettuce. In a skillet heat garlic and olive oil for 2 minutes (don't allow garlic to brown). Toss in bell peppers and shrimp. Microwave your rice for 90 seconds. Plate rice, season shrimp with season salt & cracked pepper, and serve over rice. Top lettuce with a splash of dressing and you are ready to enjoy a simple shrimp dinner!

The Lighter Side of Breakfast Tacos

2009-11-13T17:59:00.000-08:00

As soon as the tread of my tires cross the Texas line I am on the hunt for breakfast tacos--yes, tacos. In South Texas breakfast tacos are tradition, a mainstay, a piece of our culture. They are fluffy eggs, bacon or chorizo wrapped in a fluffy homemade flour tortilla (the small kind--not a burrito), and dolloped with salsa or pico de gallo. I am salivating just thinking about them! I know, a little dramatic, but when you are out of Texas these are one of the things you miss the most. Chorizo sausage, bacon, eggs--yes, heart attack waiting to happen. In order to fulfill my love for these breakfast treats I opt for a lighter version, and I serve it up with a fresh carrot juice smoothie. Hope you give it a try!

Breakfast Tacos--the Lighter Side of Texas

Ingredients:
4 eggs (or 1 cup egg substitute)
2 cups frozen potatoes with onions and peppers
1/2 cup chopped ham or pancetta
Cooking Spray
4 corn tortillas

1/2 cup cheddar cheese (2% if you can find it)

Salsa of your choice

Directions:

In a non-stick skillet sprayed with cooking spray heat potatoes over medium high heat for 20 minutes. Meanwhile, grate your cheese, cut up your ham, and crack your eggs into a bowl. Add your ham to your potatoes after 10 minutes. When your potatoes taste tender turn down to low and cover (stirring occasionally). Heat up a skillet to heat up your corn tortillas--the fresher they are the easier the more pliable they are. Cook eggs in another skillet. To assemble: place corn tortillas on a plate, top with eggs, pile on potatoes, a touch of cheese, and kiss it with salsa. Enjoy!

Carrot Juice Smoothie

Ingredients:
3 cups carrot juice
2 apples, sliced
1 piece candied ginger
10 grapes
Directions:
Place all ingredients into blender and spin away!
Great for either breakfast, lunch, or dinner!!

Power Pack Your Oats

2009-11-13T08:25:00.000-08:00

The benefits of oats have been well known for a long time. They are packed with fiber which can help lower both your cholesterol and blood sugars. For me, oats don't seem to stick with me as long as I'd like, so I "power pack" them to give them a little more nutrition. Skip the instant and go for the old fashion type--they microwave in 3 minutes!

Wendy's Power Packed Oats

Ingredients:

1/2 cup old fashion oats

1 cup water

1 apple, grated
1/4 cup pecans, chopped
1/2 cup low-fat milk
1/8 tsp. cinnamon
Directions:
Place oats and water in microwave safe bowl. Microwave for 1 minute, stir, and microwave for 1-2 minutes more. Toss in your apple, nuts, cinnamon and stir. Serve with milk and enjoy!

Curl Up with a Warm Bowl of Corn Chowder

2009-11-12T17:34:00.000-08:00

When you walk in the door and have the smells of dinner dance on your tongue you know you can sit back and relax. A slow-cooker (aka CrockPot) gives you the ability to kick off your shoes, scoop up a big bowl of something warm, and relax after a long work day. Tonight is corn chowder, and this one takes the cake as something simple! Plan a day next week to prepare this delicious slow-cooker meal!
Fiesta Corn Chowder
Serves 4
Ingredients:
1 bag frozen corn (if you can find the Southwest Corn use it)
1/2 bag Oreida frozen potatoes with peppers and onions
1 can Campbell's Fiesta Cheddar Soup (you can use the plain cheese soup, too)
1 can chicken broth, low sodium

3 chicken breasts, cooked and cubed (or frozen cooked chicken strips, rotisserie, etc.)

Directions:

Pour corn, potatoes, cheddar soup, and broth into slow cooker. Turn on (low for 6-8 hours or high for 4 hours). Add the chicken in during the last hour to 30 minutes to reheat. Garnish with cilantro and serve. Toss in a salad for a complete meal! Enjoy!

Homegrown Goodness

2009-11-10T17:22:00.000-08:00

Have you ever considered taking some seeds, a little dirt, water, and lots of love to grow your own lettuce? Lettuce is a great winter crop throughout the South and the West. It also has to be one of the simplest things to grow, too! Once you plant your seeds, and the leaves begin to grow you can simply cut off the ones you want and leave the rest to grow. I cut them at the base and leave the root in the ground, and wait for next week when I have a new batch!! They definitely grow fast and produce a lot. Growing lettuce yourself not only saves you money, it also alleviates part of the concerns with foodborne illness (see previous post). Here's my batch from tonight...

Top 10 Riskiest Foods--You might be surprised!

2009-11-04T11:39:00.000-08:00

The Center for the Science in the Public Interest (CSPI) came out with a list of the top 10 foods that can possibly lead to foodborne illness. The list:

Lettuce/Leafy Greens
Eggs
Tuna
Oysters
Potatoes
Cheese
Icecream
Tomatoes
Sprouts
Berries

Channel 6 Local News in San Diego interviewed me about my thoughts on the list above, check out my video:
http://www.sandiego6.com/mediacenter/local.aspx?videoid=697937@xetv.dayport.com

Take away messages from Edible Nutrition:

Wash your hands
Wash your food
Don't cross contaminate
Keep foods at the right temperatures
If you doubt the food is fresh, dump it
If you are pregnant, sick, a child, or elderly your immune system may be compromised and some of the above foods need to avoided all together (sprouts, raw seafood, cheese are just a couple)

Don't fear your food instead arm yourself with the knowledge on how to keep your food safe!

Blogger Awards!

2009-11-01T08:30:00.000-08:00

According to the rules of the award, I must provide GGB readers the answers to the below 35 questions. I also must THANK my award giver (one more time now–THANKS Corinne!) AND grant 6 of my FAVORITE BLOGGERS this award. Then, give them the heads-up that they have been nominated by yours truly. And, out of pure blogger goodness, my nominees must follow suit! Oh yea … I must answer all questions in ONE WORD … Here I go …
1. Where is your cell phone? Pocket

2. Your hair? Straight

3. Your mother? Retired

4. Your father? Professor

5. Your favorite food? Pizza

6. Your dream last night? Venture

7. Your favorite drink? Espresso

8. Your dream/goal? Author

9. What room are you in? Livingroom

10. Your hobby? Crafting

11. Your fear? Widow

12. Where do you want to be in 6 years? Home

13. Where were you last night? House

14. Something that you aren’t? Angry

15. Muffins? Zucchini

16. Wish list item? Venture

17. Where did you grow up? Texas

18. Last thing you did? Blog

19. What are you wearing? Cycling

20. Your TV? Unused

21. Your pets? Spoiled

22. Friends? Incredible

23. Your life? Exciting

24. Your mood? Sassy

25. Missing someone? Yes

26. Vehicle? CRV

27. Something you’re not wearing? Frown

28. Your favorite store? REI

29. Your favorite color? Orange

30. When was the last time you laughed? Today

31. Last time you cried? Weeks

32. Your best friend? Solid

33. One place that I go to over and over? Texas

34. One person who emails me regularly? Katie

35. Favorite place to eat? Texas

NOW MY NOMINEES!!!
My favorite foodie and Dallas-based dietitian Robin Plotkin
My #1 dietitian fun buddy and fiber guru Katie Clark
The nutrition & etiquette queen, Shelly Marie at CollegeLifestyles
Sports Nutrition expert and friend Mitzi Dulan at NutritionExpert
A fabulous resource for sound advice on diabetes by dietitian Nicole at ProducePrincess
The Meal Makeover Moms rock the web at MealMakeover

Alright ladies–hop to it! And, enjoy spreading the blogger fun!

I hope all of you take a peak at my favorite bloggers sites and look to them for healthy nutrition tips & fabulous recipes!! Happy Healthifying!

Let the Celebrating Begin!

2009-11-01T07:08:00.001-08:00

Wickedly Delicious Yogurt & Cottage Cheese Treats

2009-10-25T16:52:00.001-07:00

Dinner plans tonight are at 7pm and it's only 5pm and I am starved....what to do...what to snack on? Generally my tip for a healthy snack revolves around eating some type of vegetable. Upon opening my fridge I realized that I just bought some of Rachel's Cucumber Dill Cottage Cheese. Yum! This struck my fancy, because unlike many I prefer cottage cheese on the savory side versus the sweet. Finally, a product that meets my cravings! (Note, sweet flavors exist, too) So, I chopped up one of my favorite Persian cukes and tossed it with the flavored cottage cheese. Delightfuly satisfying! Thank you Rachel's Dairy for creating this delectable treat! And this is no trick! www.Rachelsdairy.com

Brussels Sprouts are Back

2009-10-25T11:53:00.000-07:00

I grew up with such a strong sense of disgust for this vegetable it is amazing that I have such an affinity for it now. The trick for me was learning how to prepare it--without mutilating it! I am also amazed that the Brussels Sprout is making a come back. Just this past week during my travels to Denver I ate at Rioja Restaurant--a shi shi tapas restaurant and they had an appetizer dish just like the one I prepared today. Although, I opted for ham over pancetta--so it really doesn't sound that fancy. This week at Trader Joe's I purchased a bag of Brussels Sprouts, rosemary ham, onions, and baby mushrooms--all an inspiration to my quick lunch today. I hope you give this dish a try, too! It can be served as a side, a main dish, or as an appetizer served with crispy bread. Don't pass up the Brussels Sprouts next time!
Brussels and Back in 10 minutes
Ingredients:
2 tsp olive oil
1/8 onion, sliced thin
6 baby mushrooms, sliced or quartered
8 Brussels sprouts, remove base (stem) and thinly slice like cabbage
2 oz rosemary ham
black pepper, to taste
Directions:
In a skillet, heat olive oil. Add onions and mushrooms and cook over medium high heat for 2 minutes. Add Brussels sprouts and ham, sauté for another 3-5 minutes. Top with cracked black pepper and serve. Truly that simple!