Healthy Concepts

For many people the barbeque grill is not the same without a serving of meat. Choices should be lean, such as sirloin, pork loin, loin chops, chicken or fish. To lower saturated fat, take off the skin from poultry even after grilling and trim off visible fat. Try fish in a foil packet, this prevents it from sticking to the grill or use a specially made wok for the grill and lightly spritz with olive oil to keep it from sticking. Remember, most health recommendations suggest no more than 6 ounces of meat per day, so if a large quantity is grilled a lot at a time, save some for the next day or invite guests to share the meal. Research has shown that charred meat may contain a higher amount of cancer causing compounds so keep an eye on the meat so it does not scorch. Complete the grilled meat or other protein choice with lots of veggies, whole grains and fresh fruit.

Some people actually prefer vegetarian choices such as a grilled tofu, homemade veggie burgers or seared portabella mushrooms. One of our favorite family meals is fajitas. We serve a meatless version with whole grain tortillas, chopped tomatoes, salsa, grated low fat cheese and avocado. Try a low fat ice cream sundae layered with pineapple, mango and toasted coconut. Healthy Choice is a delicious low fat ice cream. Here is my recipe for tofu fajitas. If you aren’t ready to try tofu, substitute thinly sliced grilled chicken.

Grilled Tofu Fajitas (can use chicken)

Tofu, extra firm sliced into ¼ inch slices, cutting it along the wide part of the block instead of slicing the long ways

Juice from one lime

1 teaspoon ground cumin

1 teaspoon chili powder

½ teaspoon salt

¼ teaspoon pepper

Sliced green and red peppers

One onion sliced

8 ounces of mushrooms sliced

1 clove garlic minced

Olive oil

Fixins: chopped tomatoes, chopped avocados or guacamole, shredded cheese and lettuce

Light up the barbeque grill and get it ready. Toss all vegetables in a small amount of oil in a large bowl. In a separate bowl, mix lime juice, 1 tablespoon of olive oil, cumin, chili powder, salt and pepper and marinate tofu or chicken in the mixture. In a wok made for the barbeque grill or cast iron skillet, begin to cook vegetables over the fire until they begin to brown and caramelize. Add the tofu and cook until slightly crisp and brown. Pour remaining marinade over the top and let the flavor go through. Take off the vegetable mixture and serve in warmed tortillas with all the fixins. (If using chicken, grill it first and place cooked meat on a platter and then grill the veggies. Add the chicken back to the vegetable mixture at the very end.)

As Fourth of July and summertime in general slips upon us, I think of spending more time outdoors which includes eating there also. Whether you are having a picnic or a barbeque with family and friends, make your choices healthy and delicious. Choose the majority of your meal as low calorie, seasonal veggies such as a raw vegetable tray, salad or even cooking them on the grill. So far I have not found many veggies that I do not like on the grill. Some of my favorite ways to prepare vegetables on the grill include adding a light Italian dressing on zucchini or yellow squash, tossing sliced new potatoes in garlic, olive oil and rosemary with a pinch of salt, and stuffing bell peppers with fresh corn, tomatoes, cheese and bread crumbs. I also love grilled eggplant served prepared a variety of ways. If possible purchase a specially made wok or griddle for the grill to prepare vegetables on the grill or you could also wrap in foil or put them in a cast iron skillet. Brush or spray them with a thin layer of olive oil on the grill. Having more vegetables with your summer meal with add color, texture and flavor to those relaxed summer meals outdoors!

After many tough weeks through the illness and death of my grandmother on June 11th, I am back to my post. Stay tuned for summer meal ideas and recipes and other health information. Thank you for checking in!

It has been a long time since my last blog entry. Life has been downright hectic but not necessarily in a bad way. However, I have had little time to collect my thoughts and when I get out of my routine sometimes I get a little stressed. I then have a tendency to eat on the run and grab things that I would not normally choose. Even a registered dietitian can have eating challenges! With less time on my hands……it can be hard to stay with my exercise routine also. Does this sound familiar? Here are a few tips that help me cope with a busy lifestyle to do the best job that I can to live a healthy (not perfect) life:

1. Plan Ahead: Purchase pantry staples and buy and few easy, healthy meal ideas that can be thrown together in a pinch. Some of my favorites include bean tacos, omelets, pasta with sauce in the jar, and veggie burgers. We also throw in a few other creative ideas each week. If you go out to eat, choose ahead of time what you will get and how much is a healthy portion that you strive for.

2. Build in Physical Activity: Even while traveling and visiting friends, I made it a priority to be active even when I could not go to the gym. I walked at the botanical gardens and a walking trail at the hotel where I was staying. Take the break in your routine to add a little variety in your exercise program so when you get home, you are excited to get back on your program once you get home. Also get started on your usual as soon as possible so it becomes a habit once again.

3. Get Your Mind Right: As you have heard many times, when the going gets tough, the tough get going. You have been now selected to be one of the tough ones so switch that negative thinking into a positive twist. Instead of picking up a snack to comfort yourself or give you a burst of energy, begin keeping a list of other “self nurturing activities” that will nourish you instead of always grabbing food. Some suggestions are: take a nap, light a few candles, get a bouquet, listen to some wonderful music, call a friend or write in a journal. You may know of many other ideas that work best for you. Use them. If you are traveling or time is limited take small breaks and do things that make your joyful. That short needed break will help you get to the next step.

Make busy times worthwhile and keep your stress related eating in check with some of these ideas. Take time to relax and take care of yourself.

I love this time of year when trees and flowers start to bloom and the local produce becomes available. This month in Asheville will be the grand opening of the City Market downtown and also it is the time of year for the Mountain Tailgate Markets to be “springing up” around the area. Some foods you can find locally this time of year include broccoli, cabbage, and a variety of greens, asparagus, brussel sprouts and sweets potatoes among a few other things. When I think spring, I often think green. How many green foods do you get each day? Many of us are not getting enough in our diet which can provide us beta-carotene, iron, calcium, potassium, lutein and many other beneficial plant benefits. Here are of may favorite ways to add green in my meal time.

1. Lightly steam or sauté fresh broccoli and top with toasted nuts of your choice or a cheese sauce.

2. For broccoli, spinach, asparagus and brussel sprouts. Here is my favorite basic cheese sauce: melt one tablespoon of regular tub margarine in a small sauce pan and add one tablespoon of flour. Slowly add skim milk and whisk until thick and bubbling. After take off heat add some grated cheese.

3. A great way to fix spinach or other greens is to sauté garlic in olive oil and then add greens until wilted. This is an especially good way to prepare kale or chard.

4. If you are going to fire up the grill, prepare fresh asparagus that has been tossed in olive oil, salt and pepper. Top with some fresh thyme.

5. Fresh whole brussel sprouts can be steamed. I always trim off the outer leaves and the ends of them. You can also split in half and sauté in olive oil and garlic covered. When they are finished squeeze a little fresh lemon juice or fresh orange juice over them. These are also great topped with nuts.

6. Of course don’t forget all the possibilities of green salads. Here are a few ideas for these. Try making your own salad dressings so you can lower the sodium content and increase the flavor of recipes. Some of my favorites are a lemony citrus Greek dressing and balsamic vinaigrette. Add toasted nuts, marinated tofu or other protein choice, dried fruit and a grated flavorful cheese to your favorite salad.

Enjoy the fresh, flavorful choices of spring.

With today’s focus on eating less, it can be refreshing to be encouraged to eat more of a food group. Vegetables are rich in vitamins and minerals and have many other plant properties that help prevent disease. They are very low in calories with an average of about 25 calories per one-half cup to one cup and are very filling because of the fiber and water content. In addition to all their health benefits, they provide more flavor and color to your meals, for example the savory essence of sautéed mushrooms and onions, the refreshing taste of cucumbers in a yogurt mint sauce or crisp salad, or the sweetness of sliced red pepper and baby carrots. Strive toward 5 or more servings a day. Most of us get less than half that amount and this often includes French fries. Try to choose as many colors of the rainbow a day as possible. Here are a few of my favorite ways to get more vegetables:

1. Cut up salads and other vegetables ahead of time so you can add them when you crave them. Add to pasta, rice or other grains, soups or snacks. Put in clear containers so you won’t forget about them. Write a note on your fridge what is ready to go.
2. Some of my favorite veggie choices don’t need any additional preparation such as baby carrots and grape tomatoes.
3. Ways to sneak veggies in for picky eaters: try adding chopped broccoli, sliced mushrooms and onions in spaghetti sauce or chopped bell peppers, celery and carrots in chili. These blend well in these recipes and taste great.
4. Take a low sodium tomato or vegetable juice with you for a quick afternoon “pick me up”.
5. Try salsas and sauces that incorporate more vegetables to top a main dish. For example make a fresh salsa with tomato, pepper, onion, garlic, cilantro and lime juice and add over a piece of grilled chicken, tofu or fish. Add a spinach and cheese sauce over rice.
6. Shop local farmers market to support your local economy and to get the freshest and most delicious choices. They are just starting to open with young tender veggies.                                                                                                                                     A new cookbook new on my bookshelf is: The Vegetable Dishes I Can’t Live Without by Mollie Katzen for more inspiration, you can also check out her website at:  www.molliekatzen.com

I am helping coordinate a program called “31 Days of Nutrition” in honor of National Nutrition Month for our local dietetic association (Western North Carolina Dietetic Association). Together, we are trying to teach a class 31 days to area elementary schools on nutrition and local foods. Appalachian Sustainable Agricultural Project (ASAP) www.asapconnections.org is partnering with us to find teachers and materials. Today I worked with Greta Ciesla’s 3^rd grade room at Vance Elementary School in Asheville, North Carolina. We talked about fractions and perimeter. I also used local spinach, garlic and cheese. ASAP shared seed packets for the class which included radishes, spinach, beets, kale, chard, peas and cucumbers. I have included the recipes and a few pictures to share.

Spinach Pasta

1 pound bow tie pasta

1 bag fresh Spinach (use local when available)

1 tomato chopped (use local when available)

1 clove garlic chopped (use local when available)

½ cup sliced onions (use local when available)

1 tablespoon olive oil

salt and pepper to taste

¼ cup shredded cheese (I used locally made Spinning Spider cheddar cheese)

Top recipe with ¼ cup chopped fresh basil when available locally

While the pasta is cooking separately, in a large skillet sauté onions and garlic in olive oil. Add tomatoes and heat until just barely cooked. Add spinach and cook until barely wilted. Salt and pepper to taste. Add cooked pasta to the spinach mixture. Top with grated cheese and basil. Ready to serve!

Apple and Spinach Salad

Bag of fresh spinach (use local when available)

1 apple chopped (use local when available)

½ cup raisins

¼ cup sliced red onion (use local when available)

(use local pecans or black walnuts to top if desired)

Salad dressing:

2 tablespoons apple cider vinegar

2 tablespoons apple juice or cider (use local when available)

1/3 cup olive oil

Place spinach in a bowl. Slice onion and chop apple. Add the onion and apple to the bowl of spinach and then add raisins. Make the dressing and then add to the salad. Toss the dressing with the salad to mix all through and then serve. Top with pecans or black walnuts if desired.

Do you ever wonder why you get such a bad headache when you skip a meal? Have you ever started craving pasta, potatoes and rice when following a low carb diet? Chances are you are in need of a little brain food. In a recent study in Nature’s Genetics” it found that humans have more of the genetics available to digest starch and carbohydrates than other highly developed mammals such as apes. This research shows that our high functioning brain used carbohydrates not protein to fuel its thinking processes. It has been known for quite some time that the brain needs glucose to function at its full capacity and it gets this from carbohydrates. So next time you grab some brain food, make it healthy for the rest of your body as well by choosing whole grains, fruits, vegetables and beans and peas. Here are some foods that you will enjoy to you keep thinking clearly… try baked potato with chili and cheese, stir fry over rice and pasta topped with your choice of protein and a red sauce.

Does Chocolate Make the Heart Grow Fonder?

 Chocolate comes from the seeds of the tropical cacao tree, Theobroma cacao. The word theobroma means “food of gods”. Chocolate was used by the Aztec Indians to make a drink believed to have restorative properties and was used in religious ceremonies. Europeans took the bitter chocolate back to their homeland and added milk and sugar which is the form most of us love so much today.

Why do we love chocolate so much? Is it the taste and texture or does it go deeper than that? Eating chocolate for many people may actually lead to feelings of euphoria. These feelings may be due to a chemical in chocolate called phylethyalamine (PEA). This chemical further releases the brain chemical dopamine, which is in the pleasure part of the brain.

Over the past several years the health benefits of chocolate have been recognized. Chocolate contains health promoting plant chemicals called “polyphenols”. Polyphenols act as antioxidants in our body and may contribute benefits to the cardiovascular system. The darker and more bitter the chocolate, the more polyphenols the chocolate contains. Chocolate also has essential minerals such as magnesium, copper, potassium, and manganese. It is one of the biggest contributors of copper in the American diet!

            In addition to the health benefits of chocolate, there may be some less desirable aspects. These include caffeine and an additional “caffeine like” chemical called theobromine. However, the caffeine effect in chocolate is lower than tea or coffee. The cocoa butter in chocolate is very high in fat but some of this actually comes from the polyunsaturated oleic acid which is a more healthful type of fat and stearic acid, a saturated fat but this fat has been shown to have a neutral effect on blood cholesterol. The high sugar content of many chocolate desserts and candies can be a contributor to excess calories.  The high sugar content of these sweets can also elevate blood sugar in people with diabetes. Eaten in moderation, chocolate can definitely be part of a healthy diet.

            Cocoa powder is a low fat chocolate product made by separating cocoa butter from the rest of the chocolate with an alkali. The result is the chocolate taste without the fat! This product can be made into many delicious desserts and beverages.

Here are a few quick and low fat delicious chocolate tips and dessert ideas:

1. One tablespoon of powdered cocoa has 14 calories and only 1 gram of fat per serving. Use in brownies and cakes.
2. One tablespoon of chocolate syrup has 40 calories and a trace of fat per tablespoon. Spoon it over low fat or frozen yogurt or ice cream. Top with pineapple, strawberries or a banana.
3. Hot chocolate made with skim milk and chocolate syrup can be microwaved in 2 minutes. Add marshmallows, which are fat free!
4. Drizzle some chocolate syrup into non-fat coffee yogurt. Put in a dessert dish and freeze for 20 minutes. Add a cherry on top.
5. Candy cravings? Make a pretty gift basket with peppermint patties, tootsie rolls, and chocolate licorice. These are low in fat and choclately!
6. Make chocolate pudding with skim milk. Use a fancy dessert glass and fat free whip topping. Use chocolate sprinkles to decorate.
7. A fat free fudgesicle is a quick and tasty treat.
8. Dip marshmallows or a banana in chocolate syrup. Freeze a few minutes.

 With these low fat and delicious ideas, absence may make your heart grow fonder for chocolate!

Winter is not usually the time that we think about eating local foods. However, this past weekend Slow Food of Asheville hosted a potluck where everyone was encouraged to use at least one ingredient that was produced within a 100 mile radius. It could include cornmeal, molasses, vegetables, meats, eggs and cheese. There has been a lot of recent interest in supporting local farms and eating local food nationwide. The number of farmers markets has surged as people have become more interested in meeting who grows their food and in an effort to save our natural resources it is better to buy a product that has not been shipped thousands of miles. What are some other reasons to buy local? Here are a few mentioned by Appalachian Sustainable Agricultural Project www.asapconnections.org: 1. Locally grown food tastes better and is healthier for you 2. Local farmers protect our traditional seeds from this region 3. Local food seeds are not genetically modified. 4. Buying local supports family farms, open space and builds community. 5. Supports a cleaner environment and can contribute more in taxes than what they require. I hope this may inspire you to buy foods grown in your neighborhood. Below is a great spinach recipe that I made from locally grown spinach that I hope you enjoy adapted from “The Whole Food Market Cookbook”.

Garlic Creamed Spinach

1 TB olive oil

1 tsp tub margarine

1 large leek minced and rinsed

2 cloves garlic

12 ounces fresh spinach

1 TB flour

1 cup low fat half and half

1/8 tsp nutmeg

salt and pepper to taste

Heat olive oil and margarine in a large sauté’ pan over medium heat and add leek until soft. Add garlic and spinach, until spinach softens. Sprinkle flour over vegetables and add other ingredients, simmering until sauce is thick. Makes 6-8 servings.