Weekly Wisdom – 7 Foods That Fill You Up, Part 1

  •  Broth based soups: add a feeling of fullness & keep you from overindulging in the main course; try miso, vegetable soup, gazpacho.
  • Beans & legumes: tasty, versatile & nutritious; combine with low calorie vegetables.
  • Nuts: high in protein & slow to digest, but watch portions.

Source: The Real Skinny

Indian Summer Grilled Fruit

Serves 8

4 ea ripe plums, peaches &/or nectarines
8 slices watermelon, 1″ thick
Olive oil
Sea salt (optional)
Local honey, goat cheese or fresh peach ice cream

1. Brush fruit with olive oil
2. Place on preheated grill, medium high heat
3. Cook 3 minutes each side, until grill marks appear
4. Sprinkle lightly with sea salt

Serve with local honey, goat cheese & grilled bread as appetizer or fresh peach ice cream as dessert 

Back to School Time

It’s back to school time and you know what that means, early wakeup, homework and of course school lunches.  This is the first year one of my little people requires a daily lunch and one would think a dietitian who enjoys cooking would have this one in the bag (literally at least).  Unfortunately packing lunches has become a dreaded task since most of my ideas are met with disdain by my six year old. My challenges have nothing to do with lack of ideas, knowledge or even creativity. Oliver wants the same foods every day and quite simply does not enjoy eating lunch.  This is a question I get from countless parents, what to do when my child does not want to eat.  We all know about the importance of good nutrition for school performance but what happens when our child won’t eat what we provide?  For more on this topic, check out this link:  Lunch

 

My simple (semi) solutions:

 

1. Make his lunch appealing. A friend of mine turned me onto these containers  for the lunch box.  Foods I know Oliver will accept like carrots with ranch dip and peanut butter sandwiches look more appealing in colorful containers.

2. Temperature control: my son’s biggest complaint is his sandwich gets warm so I added these freezer packs to keep the temperature under control.

3. Bargain.  I know some might disagree but Oliver gets a dark chocolate kiss in his lunch along with his carrots

 

There is still hope, right?! I have mentally packed away my creative lunch box ideas until Oliver miraculously decides he loves lunch (or until the next Meyer child heads to school).

Food Rules Part 5

Food Rules: Eat mostly plants, especially leaves

- A diet rich in fruit & vegetables reduces the risk of dying
from Western disease (think cancer, heart disease, etc).
- A plant ­rich diet is typically lower in calories & less
“energy dense” (more food, less calories)
- Vegetarians are healthier & live longer than carnivores
(i.e. meat eaters)
Source: Michael Pollen, Food Rules

The Best Seasonal Recipes for August

Marcus Samuelsson lends his name to a wonderful food blog.  I encourage you to check it out:   Marcus Samuelsson food blog. The most recent post is titled “The Best Seasonal Recipes for August” by Christopher Stewart, Aug 8, 2013.  (check out that salad above…how delicious does that look?!?) Some of the recipes from his blog may be a bit out there for most accounts, but the list of seasonal items that we should be offering & eating now is spot on!  Here are a few of my suggestions for recipes we can use in just about any  account!

Tomatoes –  Baked Tomatoes with Quinoa, Corn & Green Chiles  Grilled Vegetable Gazpacho…or ANY Gazpacho!!

BlackberriesBlackberry Spinach Salad  Also, Check out the Cheftec recipe for Berry Cobbler…it’s super easy & delicious!

RaspberriesRaspberry Lemonade   Quinoa Pilaf with Raspberries   And of course, that Cheftec Cobbler recipe!

PeachesBlackberry Peach Coffee Cake  Double bonus!  Grilled Peaches with Blackberry Basil Butter  TRIPLE bonus!!!

WatermelonWatermelon-Peach Salsa with Tomatoes  One of Rie’s favorites Watermelon Feta Salad

Celery – ok…not so many great recipes out there featuring Celery, but it’s certainly a star as a back up performer!  Chicken Salad, Chicken Noodle Soup, Potato Salad, Jambalaya, etc just wouldn’t be the same with out!

CantaloupeSpinach Cantaloupe Salad with Mint

In Cheftec – Rebecca’s Chilled Cantaloupe Coconut Lime Soup Yummmmmmm

Garlic – …see celery above….

PlumsChicken Breasts with Plum Salsa  Try some of the many ‘old fashioned’ style desserts too…Plum Buckle, Plum Crisp, Plum Clafouti.  They’re all similar, kind of different variations on the cobbler, and all delicious!

Potatoes – There are just WAAAY too many to choose from!  One of my faves, that uses many of these seasonal ingredients, is a Nicoise salad.  Use any type of seafood…tho it’s traditionally made with tuna (albacore canned or try the Ahi Tuna Pieces from PFG!) It’s got tomatoes, potatoes, green beans & garlic!  Works really well as an action station!

Tomatillos -Ok, this one was tough for me because I’m not very fond of tomatillos.  However, lots of folks are, so try these recipes: White Bean Chicken Chili (use FRESH tomatillos in it!) Add  Roasted Tomatillo & Garlic Salsa to your next Mexican food bar!

Trash Talk – Flies Bugging You? Some Natural Solutions

  • Use mint as a fly repellent. Small sachets of crushed mint can be placed around the home to discourage flies.
  • Bay leaves, cloves and eucalyptus wrapped in small cheesecloth squares can be hung by open windows or doors.
  • Place a small, open container of sweet basil and clover near pet food or any open food in the house.
  •  A few drops of eucalyptus oil on a scrap of absorbent cloth will deter flies. Leave in areas where flies are a problem.

Source: www.eartheasy.com

Healthy Junk Food: Could the Cause be the Cure?

The article below was written by Ashley Beck, for posting on Marcus Samuelsson’s blog (http://www.marcussamuelsson.com/blog.)

When I began reading the blog, I thought it was written by Marcus.  I’m a little disappointed that it isn’t, but do understand he’s incredibly busy & needs help with some of the day to day tasks.  Ashley was manager of Tre restaurant, an upscale Italian place in NYC, before becoming Editorial Contributor at Marcus Samuelsson Group.

I’m not sure what I think about what they’re saying here.  On a rational level, I think they’re correct.  It’s often true that the entity that creates a problem must play a role in resolving it.  I’m not so much of an idealist (or so naïve) to think that fast food is going away anytime soon…or ever.  The points they make about it being affordable, prolific, convenient & addicting are all dead on.  Added to that are the billions (trillions??) of dollars made, not just by the restaurants, but by the suppliers, tax revenue, construction companies, etc, let’s face it, we need Mickey D’s to keep this economy functioning.

So, maybe if we work with the fast food companies, instead of against them (wow…that hurt to say!), we might get somewhere…what do you think?

Healthy Junk Food: Could the Cause be the Cure?

 

Corn, it’s Whats For Dinner (Even if You Don’t Recognize it)

You don’t have to be a nutrition scientist to understand the detrimental affects of processed corn on our environment and on our bodies.  Nearly 80 % of the corn grown in the US is used to feed livestock. Corn (in the processed form) is found in 3 out of 4 supermarket products and there are more than 3500 uses for corn products.  I could go on and on but far more eloquent writers have already covered this issue. http://michaelpollan.com/reviews/were-living-on-corn/

I must admit I love corn.  Real, fresh corn, not the corn products found in processed foods. I will only buy corn directly from the farmer and only when it is season.  This weekend my family and I hit the Lynchburg Farmer’s Market for our usual Saturday outing.  My husband Tom mentioned it was just the right time for corn soup.  We bought our corn, took it home and had a shucking “party” on our back porch (music included). Though the party only lasted 5 minutes, it was the beginning of a lesson for my boys, learning where real corn comes from and how to healthfully incorporate it into our diet.  Tom graciously took over and made the best corn soup I have ever had the pleasure of consuming.  The key, fresh corn and our Vita-mix (which resulted in the creamiest, no cream soup I ever tasted.

 

Improvised Corn Soup

  • Shuck corn
  • Remove corn from cobs (save corn)
  • Roast corn in oven for approximately 45 minutes (at 375).
  • Submerge cobs in water
  • Boil water, add basil, salt & pepper, simmer for approximately 1 hour. Strain.
  • Roast cloves of garlic.
  • Puree roasted corn, roasted garlic, & broth in Vita-mix.
  • Flavor with salt and pepper as desired 

Corn Nutritional Value:

1 medium ear corn = 77 calories, 1 gm fat, 2.4 gram fiber, 2.9 gm protein, 17 gm carbohydrate, 243 mg potassium

Creamed Summer Corn

Serves 4

2 ears - supersweet corn, shucked
1-  lg lime
1½ T – unsalted butter
s&p to taste
6 T – heavy cream
1 – pinch cayenne
¾ T – finely chopped chives  

  1. Cut kernels off cobs into large bowl
  2. Re-scrape cobs to get all milk
  3. Grate zest from lime, cut lime in half
  4. Melt butter in frying pan over medium heat.
    Add corn, juice of ½ lime, s&p
  5. Reduce heat to med-low, cook until most liquid evaporated &
    corn begins to sizzle (10-15 min)
  6. Stir in cream, cayenne, & lime zest. Continue to cook for 5 to 8 minutes
  7. Add salt to taste, stir in chives 

Weekly Wisdom – Food Rules Part 4

It’s not food if it arrived
through the window of your car!

Source: Michael Pollen, Food Rules