Egg Salad Week-What to do with all those leftover Easter eggs……..
It seems that the week or so after Easter, we're always overrun with boiled eggs so it makes sense that Egg Salad Week is the full week right after Easter Sunday every year. But really, how many egg salad sandwiches can your family eat? And in these harder economic times, we want to make the most of all the nutritious food in our refrigerator. So Mary Lee is here today to show how we can take advantage of the nutrition from those beautifully colored Easter Eggs.
Also provide tips to how to hard cook your eggs instead of hard boiling them. Cooking eggs for too long or at too high a temperature can make them tough and rubbery, with an unattractive green ring around the yolks.
Step by step to hard cooked eggs:
Ø Put the eggs in one layer on the bottom of the pan. Put the pan in the sink. Run water into the pan until the water is 1 inch over the eggs. Put the pan on a burner. Turn it to medium-high heat.
Ø Let the water come to a boil. Put the lid on the pan when the water is boiling. Move the pan onto a cold burner. Set the timer for 15 minutes for Large-sized eggs (or for 12 minutes for Medium-sized eggs or for 18 minutes for Extra Large-sized eggs).
Ø Put the pan in the sink when the time is over. Run cold water into the pan until the eggs are cool. Put the eggs into the refrigerator if you're going to use them later or peel them if you're going to use them right away. Be sure to use all the cooked eggs up before a week is over.
Ø If your eggs get mixed in with the fresh eggs, spin eggs on a flat surface. The solid cooked eggs will spin easily; while raw eggs (with liquid inside) will wobble.
Safety first!
Ø Decorated eggs are safe to eat as long as they’re not cracked. Check that all decorating materials are food safe.
Ø Make sure eggs do not sit out for more than two hours, or 30 minutes if it is hotter than 85 degrees.
Ø And do not hide Easter eggs where they can come into contact with pets, birds, dirt, lawn chemicals or pests.
Ø Hard cooked eggs in the shell can be stored in the refrigerator for 1 week.
Nutrition: Take advantage of nutrients in your leftover eggs and serve them in meals the following week.
Ø Nutrient Density: Eggs are all natural and have 13 essential vitamins and minerals, high-quality protein, healthy unsaturated fats and antioxidants, for only 70 calories each.
Ø Healthy Pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects.
Ø Eye Health: Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness.
Breakfast:
Ø Jumpstart your day with a hearty and nutritious breakfast
Ø Brain Function: Choline helps maintain the structure of brain cell membranes and is a key component of the neurotransmitter that helps relay messages from the brain through nerves to the muscles.
Ø Hindoo eggs: The eggs are served in a curried white sauce and served over hot rice or toast points. May be eaten for breakfast or as an entree.
Lunch
Ø All Day Energy: Studies show that eggs provide energy without causing a spike in blood glucose or insulin levels, thereby helping people feel full longer and more energized.
Ø Pan Bagnat, a pressed baguette sandwich made with tuna, sliced hard-boiled eggs and potatoes that actually gets better the longer it sits. The sandwich is a specialty of the region of Nice, France.
Dinner
Ø Eggs play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. It’s considered a nutrient–rich food. That is, for the amount of calories it contains, it delivers a lot of nutrients. So get cracking!
Ø Try chopped hard boiled eggs on your spring asparagus, or use four hard cooked eggs in luscious lemon cookies.
For more recipes: http://www.incredibleegg.org/
RECIPES
Hindoo eggs
1 tablespoons butter
1 tablespoon finely minced onion
1 teaspoon curry powder (or to taste)
1/2 teaspoon salt
1 tablespoon all-purpose flour
1/2 cup warm chicken broth
1 cup warm milk
6 hard-boiled eggs
Squeeze of fresh lemon juice
Whole-wheat toast
Melt butter in a medium nonreactive skillet; add the onion and sauté over low heat until the onion is clear. Stir in the curry powder, salt, and flour and cook for 1 to 2 minutes.
Off the heat, gradually stir in the broth and milk, stirring until smooth. Return to the heat and bring to a boil, lower heat to a simmer and cook about 10 minutes. The sauce should be slightly thickened and smooth. Taste for seasoning and adjust. Cut the hard-boiled eggs into quarters and add to the sauce. Cook just until the eggs are hot, but do not boil. Just before serving stir in a drop or two of fresh lemon juice. Serve over hot toast points. Yield: 4 servings
Pan Bagnat (Alton Brown recipe)
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 tablespoons olive oil
1 baguette, approximately 16 to 18 inches long
12 ounces canned tuna packed in oil or water, drained and crumbled
1 small green pepper, sliced into rings
1 small red onion, sliced into rings
2 hard-boiled eggs, sliced
1 cup chopped kalamata olives
1 tomato, thinly sliced
In a small mixing bowl, whisk together the red wine vinegar, mustard, salt, and pepper. While continuing to whisk, gradually add the olive oil. Whisk until an emulsion forms. Set aside.
Slice the baguette horizontally into 2 pieces. Tear out some of the soft bread in the center of each side, making a slight well in the bread. Place the tuna, green pepper, red onion, hard-boiled eggs, olives, and tomato on the bottom side of the bread in that order.
Drizzle the vinaigrette over the vegetables, top with the second piece of bread, and wrap tightly in plastic wrap. Let stand at room temperature for 2 hours before serving.
Cut into 4 sandwiches and serve.
Asparagus Mimosa
3 pounds asparagus trimmed and stem ends peeled
Mimosa:
2 hard-boiled eggs, finely chopped
6 sprigs fresh parsley, chopped
1 Tablespoon chopped fresh chives
Dressing:
1-1/2 Tablespoon Dijon mustard
3 Tablespoon wine vinegar
3/4 cup vegetable or olive oil
Freshly ground pepper and salt to taste
Place asparagus in flat pan, covering with boiling water. Simmer until tender-crisp. Refresh with cold water to stop the cooking process. Drain well, then refrigerate. Make the Mimosa by mixing hard-boiled eggs, parsley, and chives. Set aside. Make dressing by mixing the mustard and wine vinegar in a bowl, beating with wire whip until smooth. Add olive oil while beating constantly. Season with salt and pepper to taste. Coat asparagus lightly with dressing. Sprinkle Mimosa over the asparagus tips. Pass any remaining dressing. Yield: 6 to 8 servings
Hard Cooked Egg Cookies
Zest of 1-2 lemons + 1/2 tsp lemon extract
1/2 cup + 2 T sugar
1/4 tsp salt
1 cup butter
4 hard cooked/boiled eggs, peeled
1 egg
3 cups flour
1 egg white, lightly beaten
1/2 cup sugar
Preheat oven to 350 F. Line a baking sheet with parchment paper.
Cream together lemon zest, lemon extract, sugar, salt and butter in a food processor.
Add in hard boiled eggs and process until fully incorporated. Mix in egg. Add flour and pulse until dough just comes together.
Roll out the dough on a lightly floured surface until it is 1/4 inch thick and cut into rounds with a 2 inch cookie or biscuit cutter. Dip the cut cookies into the egg white then dredge in the sugar. Arrange on baking sheet - cookies will not spread - and bake until just beginning to brown at the edges, about 12 minutes.
Remove to a wire rack to cool.
Makes 4 dozen.
Wednesday, April 8, 2009
Foods that you have been scolded for eating as seen on WB2 Denver
Foods that you have been scolded for eating- the reality
As a registered dietitian I am continually challenged to help people separate common myths about common foods.
Ø Food myths are created from outdated science, old wives' tales, and misconceptions that have been around long enough that they take on the aura of truth.
Ø They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times.
You know it's easier to feel good about eating "good-for-you food" when you consume Brussels spouts or made-from-scratch whole wheat bread.
Ø But have you ever been scolded for consuming foods that are more convenient, can help you watch your weight or provide a guilty pleasure?
Ø Many of these foods deserve a second chance. And new research shows added value and additional health benefits of the foods.
So let's take a look and separate fact from myth.
Milk: We are at a nutrition crossroads here, where we need to take a look at what foods have, rather than what they do not have.
Ø All milk, whether it is conventional or organic is the same. And both are the same in that neither contains hormones or antibiotics.
Ø And milk is so much more than an excellent source of calcium. Its nutrient-rich foods, containing nine essential nutrients needed for health and growth, and providing a wealth of nutrients for the calories.
Ø Research shows that milk consumption can help you feel more satisfied, help achieve positive weight control, and control high blood pressure.
Dried fruit: We have been told to avoid raisins, because they are so sticky, can cause cavities
Ø New research reveals raisins may benefit oral health because the fruit possesses several antimicrobial phytochemicals that suppress growth of some oral bacteria associated with dental cavities and gum disease.
Ø Oleanolic acid was one such compound showing positive response to reducing pathogenic activity. Prior, non-related studies reveal oleanolic acid also has anti-inflammatory and anti-tumor properties
Ø In addition, just 1/4 cup of California raisins count as a fruit serving, helping you meet the recommended 4 servings of fruit per day.
Eggs: Recommendations have changed. The American Heart Association allows up to seven eggs a week, one for each day.
Ø There is 30 years of evidence which shows that eating eggs daily does not have a significant impact on blood cholesterol of healthy adults.
Ø New research shows that eating foods rich in choline (koh-leen) and betaine (bee-tuh-een) such as eggs may help reduce the risk of inflammation associated with chronic diseases such as cardiovascular disease, bone loss, dementia and Alzheimer’s disease.
Ø Eggs are a nutrient dense food. They are an inexpensive source of complete protein and contain a variety of nutrients including healthy doses of vitamins A, B12, D, K, and riboflavin.
Sugar substitutes: With overweight and obesity now considered a national “epidemic” many people are working to reduce their calories.
Ø Sugar substitutes are a great tool to get the sweetness we all love, without the additional calories.
Ø All the sweeteners on the market, like aspartame, have been carefully tested for decades, and all are safe.
Ø Especially as we head into the calorie-heavy holiday season, the sugar substitutes can help you watch your weight, while enjoying your food.
Processed foods such as spaghetti sauce: Have you been told that it is better to raw than processed foods? In actuality, many processed foods are higher in nutrient content.
Ø Processing tomatoes makes the vitamin A content more absorbable.
Ø And for men, it increases the amount of the anti-oxidant, lycopene which research has shown to decrease risk of prostate cancer.
Ø Just 1/2 cup of spaghetti sauce counts as one vegetable serving, helping you meet the recommended five servings of veggies per day.
Water: Think green here as well as safety. (If enough time)
Ø For a long time we have been using bottled water, and contributing to the mountain of waste.
Ø Tap water is perfectly safe.
Ø In addition the water in our area has fluorine, and essential nutrition to help keep our kids teeth formation healthy.
Advice is easy to come by these days, especially when it comes to nutrition, but don't fall for “old wives tales.” Take the opportunity to enjoy the benefits of these foods.
As a registered dietitian I am continually challenged to help people separate common myths about common foods.
Ø Food myths are created from outdated science, old wives' tales, and misconceptions that have been around long enough that they take on the aura of truth.
Ø They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times.
You know it's easier to feel good about eating "good-for-you food" when you consume Brussels spouts or made-from-scratch whole wheat bread.
Ø But have you ever been scolded for consuming foods that are more convenient, can help you watch your weight or provide a guilty pleasure?
Ø Many of these foods deserve a second chance. And new research shows added value and additional health benefits of the foods.
So let's take a look and separate fact from myth.
Milk: We are at a nutrition crossroads here, where we need to take a look at what foods have, rather than what they do not have.
Ø All milk, whether it is conventional or organic is the same. And both are the same in that neither contains hormones or antibiotics.
Ø And milk is so much more than an excellent source of calcium. Its nutrient-rich foods, containing nine essential nutrients needed for health and growth, and providing a wealth of nutrients for the calories.
Ø Research shows that milk consumption can help you feel more satisfied, help achieve positive weight control, and control high blood pressure.
Dried fruit: We have been told to avoid raisins, because they are so sticky, can cause cavities
Ø New research reveals raisins may benefit oral health because the fruit possesses several antimicrobial phytochemicals that suppress growth of some oral bacteria associated with dental cavities and gum disease.
Ø Oleanolic acid was one such compound showing positive response to reducing pathogenic activity. Prior, non-related studies reveal oleanolic acid also has anti-inflammatory and anti-tumor properties
Ø In addition, just 1/4 cup of California raisins count as a fruit serving, helping you meet the recommended 4 servings of fruit per day.
Eggs: Recommendations have changed. The American Heart Association allows up to seven eggs a week, one for each day.
Ø There is 30 years of evidence which shows that eating eggs daily does not have a significant impact on blood cholesterol of healthy adults.
Ø New research shows that eating foods rich in choline (koh-leen) and betaine (bee-tuh-een) such as eggs may help reduce the risk of inflammation associated with chronic diseases such as cardiovascular disease, bone loss, dementia and Alzheimer’s disease.
Ø Eggs are a nutrient dense food. They are an inexpensive source of complete protein and contain a variety of nutrients including healthy doses of vitamins A, B12, D, K, and riboflavin.
Sugar substitutes: With overweight and obesity now considered a national “epidemic” many people are working to reduce their calories.
Ø Sugar substitutes are a great tool to get the sweetness we all love, without the additional calories.
Ø All the sweeteners on the market, like aspartame, have been carefully tested for decades, and all are safe.
Ø Especially as we head into the calorie-heavy holiday season, the sugar substitutes can help you watch your weight, while enjoying your food.
Processed foods such as spaghetti sauce: Have you been told that it is better to raw than processed foods? In actuality, many processed foods are higher in nutrient content.
Ø Processing tomatoes makes the vitamin A content more absorbable.
Ø And for men, it increases the amount of the anti-oxidant, lycopene which research has shown to decrease risk of prostate cancer.
Ø Just 1/2 cup of spaghetti sauce counts as one vegetable serving, helping you meet the recommended five servings of veggies per day.
Water: Think green here as well as safety. (If enough time)
Ø For a long time we have been using bottled water, and contributing to the mountain of waste.
Ø Tap water is perfectly safe.
Ø In addition the water in our area has fluorine, and essential nutrition to help keep our kids teeth formation healthy.
Advice is easy to come by these days, especially when it comes to nutrition, but don't fall for “old wives tales.” Take the opportunity to enjoy the benefits of these foods.
A Weigh-in with the Pros as seen in the Denver Post
A weigh-in with the pros
Got resolutions? We asked local experts to separate the fab from the flab in 2009's gym class of diet and fitness books
By Suzanne S. BrownThe Denver Post
Diet and exercise books are piling up almost as fast as holiday bills. It's tempting to try "The Lemon Juice Diet," with its promises to help you "lose weight and look great fast," or Dr. Ian K. Smith's "4 Day Diet" in order to "Be Thinner by Friday!"
Guys who are tired of flabby muscles can "Get Huge in a Hurry" with a new book from Men's Health, or get ripped with the "Power Moves" that trainer Marco Borges uses with rapper Jay-Z and his other celebrity clients.
If these tomes make you want to crawl under the kitchen table with a big bag of Cheetos, we understand.
The reality is that diet and exercise books can be helpful tools when you're trying to get in shape, but unless you select a guide that fits your lifestyle and has a plan you'll stick with, you're setting yourself up to fail.
To help us separate the fad diets and weak workouts from solid programs, we asked registered dietitian Mary Lee Chin and personal trainers Noelle Brownson and Michael Hurtado of The Fitness Station to weigh in on how to pick an effective regimen. Many books focus on all aspects of wellness, but we had the experts concentrate on the eating and exercise components.
Chin, who has been a registered dietitian for 26 years, says she has seen plenty of trendy diets come and go. Some last, such as Atkins, and some fade, like the grapefruit diet. There will continue to be a market for such diets, she said, as long as people are "overwhelmed, overweight and undernourished."
"The reason why there are so many new diets is that we're getting fatter by the minute and want someone to prescribe quick fixes," she said.
First things first. If you're obese and considering going on a restricted or low-calorie diet, check with your health- care provider to make sure it's safe, Chin said. "As a general recommendation, you don't want to go on diets where you're getting less than 1,200 calories a day because you will change your basal metabolic rate, and your body can go into a semi-starvation state," she said.
As you browse through a diet plan, make sure it has these three things, according to Chin:
• Healthful foods that allow for choice and flexibility. A diet that's too reliant on a single food (lemons or salmon, for example) should be a red flag.
• Exercise is essential. Don't rely on diet alone to keep you at a desired weight; your body needs to move.
• Compatibility with your lifestyle. If a diet plan requires a lot of time to prepare the food and that doesn't fit into your schedule, you won't follow it. Similarly, if it specifies food you normally don't like or enjoy, it's not for you.
Chin said dietitians have been focused on teaching people to eat nutrient-rich foods and diets that include a lot of fruits, vegetables and low-fat dairy, as well as whole grains, filling in with meat and beans. "I always go back to the food pyramid, but people resist that and say, 'Where's the magic?' "
Looking at the photos in Bob Greene's "The Best Life Diet Cookbook," Chin nodded approvingly. "We eat with our eyes first, so be something of a food stylist," she said, pointing out that berries on top of a waffle not only add to the nutrition value of the plate but look appealing as well.
Meals don't have to consist of little piles of fruits, vegetables grains and protein, she said. Make a plate interesting by layering kabobs over couscous; prepare a cheese fondue with whole grain bread or veggies as dippers; toss a salad, and top it with grilled meat; or stir-fry meat and vegetables to serve with brown rice.
The other behavioral component to consider with a diet is to understand your motivation to lose weight, Chin said. Merely wanting to look good in a bathing suit won't be enough to help you stick with a program long-term.
Work it out
Personal trainers would rather work with people one-on- one than recommend a book, but Brownson and Hurtado were game to offer advice on how to select a written workout. Spend time browsing through books before buying, and make sure you evaluate the guide for these things, they said:
Is a gym membership or equipment a requirement? Or can routines be done with minimal at-home equipment? If the book is filled with pictures of models working out using cable machines, big weight sets and other equipment, you'll have a hard time duplicating that without similar gear.
Hurtado said he can make sure clients get a good workout using just a fit ball, medicine ball and some dumbbells, and a book should offer the same flexibility.
Is the book geared to your fitness level? If the workouts employ basic movements and you're beyond that stage, keep looking.
The problem with some programs is that the exercises work muscles in isolation, rather than combining them in more functional sequences, Brownson said. Biceps curls aren't bad, they're just not as effective as combining that curl with a squat, lunge or twist. "I like to see a program address the whole body, because that's what you need in real life," she said.
She also said to look beyond how exercises are illustrated and described and see whether the author explains which muscles are worked and whether tips are given for using proper form. The routines should also incorporate warm-up and cool-down suggestions so you don't end up with sore muscles the next day.
And maybe it's a woman thing, but one of the first things she noticed was the physiques of the models used in the photos. Do they have body types that the average woman can relate to, or are they too model-like, too muscled? "A lot of people will be turned off if the figure type isn't realistic," she said.
Speaking of illustrations, analyze how easy the photos or drawings are to follow. Some books, like DK Publishing's "15 Minute" series, offer not only full-color photos, but four- page foldouts so you can view an entire workout of 20 or more exercises at a glance. DVDs accompany the books as well, another useful tool.
Are the exercises and workouts something you'll enjoy doing? If you hate to run or don't see yourself as a cyclist, avoid books that are based on that type of exercise.
Hurtado says guys should steer clear of books that focus on muscle growth unless your main goal is bodybuilding. The average guy should be more interested in overall strength and fitness, he said. Another feature to watch out for is when diets require supplements or high protein intake, he said.
Also keep in mind the old saw that you can't judge a book by its cover — or its title. Hurtado was surprised that Men's Health's "Huge in a Hurry" wasn't a typical bodybuilding book. The guide instead advocates doing quick repetitions of exercises to build strength, a science- based approach he liked reading about.
Like Brownson, Hurtado advocates using multiple muscle groups. "Exercises like leg extensions are pretty pointless for anyone except those starting with no fitness base," Hurtado said. "I like my clients to get off the machine and do more complex movements."
For that reason, he gave the thumb's-up to Marco Borges' "Power Moves," a program that involves multiple joints. Each exercise is labeled as to what combination of shoulders, elbows, hips and knees it employs. "These are things you can do at home and on the road with minimal equipment," he said.
More ways to lose between the lines
Mary Lee Chin says to use tools to stick with your diet plan.
Keep a food diary, as well as a behavioral diary, to help you track why you might go off your diet on high-stress days. A diary can also help you identify mindless eating habits.
Be honest and don't rationalize ("If I eat standing up, the calories don't count" or "she made it specially for me so I have to eat the entire pie.")
Find support via a group like Weight Watchers or online groups that will give your positive reinforcement.
Reward yourself when you meet goals but not with a chocolate cake. Find some other pleasant pursuit, like getting a massage or manicure or going to the movies.
Use smaller plates, eat slower, practice portion control, and don't cook too much of one thing or you'll be staring at leftovers and feeling guilty.
More:The American Dietetic Assocation has analyzed 70 diet books. Check it out at eatright.org, and search "Consumer Diet and Lifestyle Book Reviews."
Suzanne S. Brown: 303-954-1697 or sbrown@denverpost.com
Got resolutions? We asked local experts to separate the fab from the flab in 2009's gym class of diet and fitness books
By Suzanne S. BrownThe Denver Post
Diet and exercise books are piling up almost as fast as holiday bills. It's tempting to try "The Lemon Juice Diet," with its promises to help you "lose weight and look great fast," or Dr. Ian K. Smith's "4 Day Diet" in order to "Be Thinner by Friday!"
Guys who are tired of flabby muscles can "Get Huge in a Hurry" with a new book from Men's Health, or get ripped with the "Power Moves" that trainer Marco Borges uses with rapper Jay-Z and his other celebrity clients.
If these tomes make you want to crawl under the kitchen table with a big bag of Cheetos, we understand.
The reality is that diet and exercise books can be helpful tools when you're trying to get in shape, but unless you select a guide that fits your lifestyle and has a plan you'll stick with, you're setting yourself up to fail.
To help us separate the fad diets and weak workouts from solid programs, we asked registered dietitian Mary Lee Chin and personal trainers Noelle Brownson and Michael Hurtado of The Fitness Station to weigh in on how to pick an effective regimen. Many books focus on all aspects of wellness, but we had the experts concentrate on the eating and exercise components.
Chin, who has been a registered dietitian for 26 years, says she has seen plenty of trendy diets come and go. Some last, such as Atkins, and some fade, like the grapefruit diet. There will continue to be a market for such diets, she said, as long as people are "overwhelmed, overweight and undernourished."
"The reason why there are so many new diets is that we're getting fatter by the minute and want someone to prescribe quick fixes," she said.
First things first. If you're obese and considering going on a restricted or low-calorie diet, check with your health- care provider to make sure it's safe, Chin said. "As a general recommendation, you don't want to go on diets where you're getting less than 1,200 calories a day because you will change your basal metabolic rate, and your body can go into a semi-starvation state," she said.
As you browse through a diet plan, make sure it has these three things, according to Chin:
• Healthful foods that allow for choice and flexibility. A diet that's too reliant on a single food (lemons or salmon, for example) should be a red flag.
• Exercise is essential. Don't rely on diet alone to keep you at a desired weight; your body needs to move.
• Compatibility with your lifestyle. If a diet plan requires a lot of time to prepare the food and that doesn't fit into your schedule, you won't follow it. Similarly, if it specifies food you normally don't like or enjoy, it's not for you.
Chin said dietitians have been focused on teaching people to eat nutrient-rich foods and diets that include a lot of fruits, vegetables and low-fat dairy, as well as whole grains, filling in with meat and beans. "I always go back to the food pyramid, but people resist that and say, 'Where's the magic?' "
Looking at the photos in Bob Greene's "The Best Life Diet Cookbook," Chin nodded approvingly. "We eat with our eyes first, so be something of a food stylist," she said, pointing out that berries on top of a waffle not only add to the nutrition value of the plate but look appealing as well.
Meals don't have to consist of little piles of fruits, vegetables grains and protein, she said. Make a plate interesting by layering kabobs over couscous; prepare a cheese fondue with whole grain bread or veggies as dippers; toss a salad, and top it with grilled meat; or stir-fry meat and vegetables to serve with brown rice.
The other behavioral component to consider with a diet is to understand your motivation to lose weight, Chin said. Merely wanting to look good in a bathing suit won't be enough to help you stick with a program long-term.
Work it out
Personal trainers would rather work with people one-on- one than recommend a book, but Brownson and Hurtado were game to offer advice on how to select a written workout. Spend time browsing through books before buying, and make sure you evaluate the guide for these things, they said:
Is a gym membership or equipment a requirement? Or can routines be done with minimal at-home equipment? If the book is filled with pictures of models working out using cable machines, big weight sets and other equipment, you'll have a hard time duplicating that without similar gear.
Hurtado said he can make sure clients get a good workout using just a fit ball, medicine ball and some dumbbells, and a book should offer the same flexibility.
Is the book geared to your fitness level? If the workouts employ basic movements and you're beyond that stage, keep looking.
The problem with some programs is that the exercises work muscles in isolation, rather than combining them in more functional sequences, Brownson said. Biceps curls aren't bad, they're just not as effective as combining that curl with a squat, lunge or twist. "I like to see a program address the whole body, because that's what you need in real life," she said.
She also said to look beyond how exercises are illustrated and described and see whether the author explains which muscles are worked and whether tips are given for using proper form. The routines should also incorporate warm-up and cool-down suggestions so you don't end up with sore muscles the next day.
And maybe it's a woman thing, but one of the first things she noticed was the physiques of the models used in the photos. Do they have body types that the average woman can relate to, or are they too model-like, too muscled? "A lot of people will be turned off if the figure type isn't realistic," she said.
Speaking of illustrations, analyze how easy the photos or drawings are to follow. Some books, like DK Publishing's "15 Minute" series, offer not only full-color photos, but four- page foldouts so you can view an entire workout of 20 or more exercises at a glance. DVDs accompany the books as well, another useful tool.
Are the exercises and workouts something you'll enjoy doing? If you hate to run or don't see yourself as a cyclist, avoid books that are based on that type of exercise.
Hurtado says guys should steer clear of books that focus on muscle growth unless your main goal is bodybuilding. The average guy should be more interested in overall strength and fitness, he said. Another feature to watch out for is when diets require supplements or high protein intake, he said.
Also keep in mind the old saw that you can't judge a book by its cover — or its title. Hurtado was surprised that Men's Health's "Huge in a Hurry" wasn't a typical bodybuilding book. The guide instead advocates doing quick repetitions of exercises to build strength, a science- based approach he liked reading about.
Like Brownson, Hurtado advocates using multiple muscle groups. "Exercises like leg extensions are pretty pointless for anyone except those starting with no fitness base," Hurtado said. "I like my clients to get off the machine and do more complex movements."
For that reason, he gave the thumb's-up to Marco Borges' "Power Moves," a program that involves multiple joints. Each exercise is labeled as to what combination of shoulders, elbows, hips and knees it employs. "These are things you can do at home and on the road with minimal equipment," he said.
More ways to lose between the lines
Mary Lee Chin says to use tools to stick with your diet plan.
Keep a food diary, as well as a behavioral diary, to help you track why you might go off your diet on high-stress days. A diary can also help you identify mindless eating habits.
Be honest and don't rationalize ("If I eat standing up, the calories don't count" or "she made it specially for me so I have to eat the entire pie.")
Find support via a group like Weight Watchers or online groups that will give your positive reinforcement.
Reward yourself when you meet goals but not with a chocolate cake. Find some other pleasant pursuit, like getting a massage or manicure or going to the movies.
Use smaller plates, eat slower, practice portion control, and don't cook too much of one thing or you'll be staring at leftovers and feeling guilty.
More:The American Dietetic Assocation has analyzed 70 diet books. Check it out at eatright.org, and search "Consumer Diet and Lifestyle Book Reviews."
Suzanne S. Brown: 303-954-1697 or sbrown@denverpost.com
Pleasing Picky Eaters as seen on PBS' Creative Living Series
II. Pleasing Picky Eaters
Get your kids to actually eat their food. Sure, you can prepare the best healthiest meal, but what are the tips to ensure that your child actually eats it? It’s all about finding the balance between preparing healthy, quality meals and ensuring your child will eat it.
The best way to get your kids to eat healthier is to make healthy eating fun and get them involved with all aspects of meal planning: from menu planning, to in the grocery store and into the kitchen.
Have a frank talk. Find out their true likes and dislikes.
Talk about it first before springing a “surprise” in the lunch box. Sure, tabbouli sounds good to you… but to your child?
Pleasing Picky Eaters
Every child needs to be well-nourished to achieve optimum growth and health. Research studies and anecdotal evidence provide compelling reasons for children to eat nutritiously consistently, every day.
· Numerous studies confirm that children in better nutrition status have better grades, better scores on achievement tests and better classroom behavior in school.
· Good food choices provide the essential nutrients kids need to stay healthy and grow.
· Each meal can make a difference to the daily and weekly totals for calories, fat, saturated fat, fiber, sugar, and sodium, and setting good health patterns for their whole life.
Tips to get your kids to actually eat the food. But as every parent knows—preparing and presenting the food is one task, the challenge too often, is to get them to actually eat it Sure, you can provide the best, most nutrient-rich foods, but what are the tips to ensure that your child actually eats it?
· The best way to get your kids to eat healthier is to make healthy eating fun and get them involved with all aspects of meal and food planning: from menu planning, to in the grocery store, and into the kitchen.
· Planning; Have a frank talk.
o Find out their likes and dislikes. Just as adults have food preferences, likes and dislikes, it’s OK for your kids to have some as well.
o Talk about it first before springing a “surprise” in the lunch box or meal. Sure, tabbouli sounds good to you…but to your child?
o And be sensitive to your child’s peer group pressure. Carefully balance your health goals with your child’s comfort level in being making creative lunches. A cookie cutter sandwich shaped like a bunny rabbit may not appeal to all age groups.
o Keep up to date, and plan periodic assessments. Tastes and interest change. If you have served a “like” for 3 weeks in a row, and it starts getting rejected, it’s time to have another planning session.
· Menu and meal planning
o Involve the kids in simple cooking tasks, or setting the table
o As the child gets older, help them to pick out and plan a meal once a week
· Grocery shopping
o Allow each family member to put a favorite (healthy) food on the grocery list
o Even very young children can help shop: pick out one apple or two oranges at the grocery store.
o Tip to keep your sanity—don’t take the kids shopping if they are tired, hungry and cranky!
· And most important—be a good role model.
Start with the nutrition basics: To best meet children’s nutritional needs, look at the Food Guide Pyramid and the 2005 Dietary Guidelines for Americans. Make smart choices from every food group: Grains, Vegetables, Fruits, Milk & Dairy, and Meat & Beans.
· Many Americans, including our children, consume more calories than they need without meeting recommended intakes for a number of nutrients.
· As a result, many children are becoming overweight but undernourished, and their diets are lacking in calcium, potassium, fiber, magnesium, and vitamin E.
· Emphasize nutrient-dense foods – foods with higher levels of beneficial nutrients in relation to total calories, and especially those nutrients that children are lacking, to get the most nutrition out of our calories.
· Following mom’s admonition to eat your fruits and may be some of the best health advice around. Evidence continues to accumulate on the many ways that vegetables and fruits promote good health, reducing risk of major chronic disorders such as heart disease and cancer.
o Just 1/4 cup of dried fruit, such as California Raisins, counts as a fruit serving. It's easy to reach the daily goal of 2 cups of fruit and 2 1/2 cups of vegetables when you focus on including a variety of them in every meal and snack.
· Include low-fat and fat-free dairy foods, fruits, vegetables and whole grains that help kids get more of the nutrients they need.
· Choose foods that limit the intake of saturated and trans fats, cholesterol, added sugars, and salt.
Meal by Meal
Eye-Opening Breakfast Ideas:
· When making pancakes, waffles and muffins, sneak in some whole grains by replacing half of the white flour with whole wheat flour.
Fluffy Polka Dot Pancakes
· For a breakfast style burrito – and a protein and fiber boost – fold eggs, beans, shredded low fat cheese, lean ground beef and vegetables into a whole wheat tortilla.
· For a veggie breakfast hash, sauté shredded carrots, zucchini, peppers, onions and uncooked hash browns in canola oil until tender. Mix in one egg and cook until egg is thickened and no visible liquid egg remains. Top with cheese for an extra calcium boost.
Power up on the go. Toast a 4-inch whole grain toaster waffle and top with 1 cup low fat or fat-free yogurt and ½ cup mixed berries and ¼ cup California raisins.
Dismiss the Bread Blahs Lunch: After you find something your child actually likes, don’t serve it over and over and over every day. dreaded bread boredom sets—not another sandwich?!
· Think variety when “sandwiching” your lunches.
o Try whole grain raisin bread, pita bread, whole wheat tortillas to make “wraps,” whole grain rolls, mini-bagels or flavored bagels.
To jazz up a lunchtime favorite, spread 1 tablespoon peanut butter inside a 4-inch whole wheat pita pocket and stuff with ½ cup sliced strawberries, and a tablespoon of raisins.
Mayan Soft tacos
· Introduce foods in fun ways
o Hummus, with pretzels or celery sticks to dip
o Think beyond peanut butter. New butters on the shelves include sunflower seed, cashew and almond. Sprinkle on raisins, and/or send with a whole banana to slice on top.
o Leftover cold meat, sliced into strips and sent with salsa, ketchup or barbeque sauce dip.
o Roll-ups of tortillas filled with cheese and/or lunch meat around a pickle
· Up the taste of the filling
o Stir chopped celery, cashews, raisins or water chestnuts into tuna or chicken salad
o Add shredded carrots or raisins to any nut butter
o Explore new fruits and veggies from the produce aisle: kiwi, red jumbo raisins, jicama, donut peaches, mango
o Fruit Salsa Salad with a snap and a kick that older kids will love
Dinner Delights:
· Go stir crazy – savor a stir-fry made with lean beef or pork strips, shredded cabbage and crunchy water chestnuts. Serve over enriched white rice (or brown rice for added fiber)
· Not your Mama’s Mac ‘n Cheese – try whole wheat noodles when preparing macaroni & cheese or spaghetti. Include chopped broccoli or other vegetable for a nutrient-rich punch!
· Add chopped tomatoes, mushrooms, cucumber, raisins, or eggplant to soup, chili, pasta sauce, lasagna, meatloaf, casseroles, quick breaks and muffins to add nutrients and fiber.
South of the Border Bowl
California Raisin Wheaten Walnut Bread
Sweet Endings
· Provide a sweet dessert with some nutritious bits!
California Gold Bars
Baked Peaches with Golden Raisins
· Don’t get into the “good food” vs. “bad food” trap.
o Forbidden foods become all the more appealing. You can add mini-chocolate chips to a granola mix, or provide a min-chocolate bar without compromising nutrition. Just watch amount and frequency.
Conclusion: It’s all about planning healthy, quality meals and finding the ways to ensure your child will eat them.
Get your kids to actually eat their food. Sure, you can prepare the best healthiest meal, but what are the tips to ensure that your child actually eats it? It’s all about finding the balance between preparing healthy, quality meals and ensuring your child will eat it.
The best way to get your kids to eat healthier is to make healthy eating fun and get them involved with all aspects of meal planning: from menu planning, to in the grocery store and into the kitchen.
Have a frank talk. Find out their true likes and dislikes.
Talk about it first before springing a “surprise” in the lunch box. Sure, tabbouli sounds good to you… but to your child?
Pleasing Picky Eaters
Every child needs to be well-nourished to achieve optimum growth and health. Research studies and anecdotal evidence provide compelling reasons for children to eat nutritiously consistently, every day.
· Numerous studies confirm that children in better nutrition status have better grades, better scores on achievement tests and better classroom behavior in school.
· Good food choices provide the essential nutrients kids need to stay healthy and grow.
· Each meal can make a difference to the daily and weekly totals for calories, fat, saturated fat, fiber, sugar, and sodium, and setting good health patterns for their whole life.
Tips to get your kids to actually eat the food. But as every parent knows—preparing and presenting the food is one task, the challenge too often, is to get them to actually eat it Sure, you can provide the best, most nutrient-rich foods, but what are the tips to ensure that your child actually eats it?
· The best way to get your kids to eat healthier is to make healthy eating fun and get them involved with all aspects of meal and food planning: from menu planning, to in the grocery store, and into the kitchen.
· Planning; Have a frank talk.
o Find out their likes and dislikes. Just as adults have food preferences, likes and dislikes, it’s OK for your kids to have some as well.
o Talk about it first before springing a “surprise” in the lunch box or meal. Sure, tabbouli sounds good to you…but to your child?
o And be sensitive to your child’s peer group pressure. Carefully balance your health goals with your child’s comfort level in being making creative lunches. A cookie cutter sandwich shaped like a bunny rabbit may not appeal to all age groups.
o Keep up to date, and plan periodic assessments. Tastes and interest change. If you have served a “like” for 3 weeks in a row, and it starts getting rejected, it’s time to have another planning session.
· Menu and meal planning
o Involve the kids in simple cooking tasks, or setting the table
o As the child gets older, help them to pick out and plan a meal once a week
· Grocery shopping
o Allow each family member to put a favorite (healthy) food on the grocery list
o Even very young children can help shop: pick out one apple or two oranges at the grocery store.
o Tip to keep your sanity—don’t take the kids shopping if they are tired, hungry and cranky!
· And most important—be a good role model.
Start with the nutrition basics: To best meet children’s nutritional needs, look at the Food Guide Pyramid and the 2005 Dietary Guidelines for Americans. Make smart choices from every food group: Grains, Vegetables, Fruits, Milk & Dairy, and Meat & Beans.
· Many Americans, including our children, consume more calories than they need without meeting recommended intakes for a number of nutrients.
· As a result, many children are becoming overweight but undernourished, and their diets are lacking in calcium, potassium, fiber, magnesium, and vitamin E.
· Emphasize nutrient-dense foods – foods with higher levels of beneficial nutrients in relation to total calories, and especially those nutrients that children are lacking, to get the most nutrition out of our calories.
· Following mom’s admonition to eat your fruits and may be some of the best health advice around. Evidence continues to accumulate on the many ways that vegetables and fruits promote good health, reducing risk of major chronic disorders such as heart disease and cancer.
o Just 1/4 cup of dried fruit, such as California Raisins, counts as a fruit serving. It's easy to reach the daily goal of 2 cups of fruit and 2 1/2 cups of vegetables when you focus on including a variety of them in every meal and snack.
· Include low-fat and fat-free dairy foods, fruits, vegetables and whole grains that help kids get more of the nutrients they need.
· Choose foods that limit the intake of saturated and trans fats, cholesterol, added sugars, and salt.
Meal by Meal
Eye-Opening Breakfast Ideas:
· When making pancakes, waffles and muffins, sneak in some whole grains by replacing half of the white flour with whole wheat flour.
Fluffy Polka Dot Pancakes
· For a breakfast style burrito – and a protein and fiber boost – fold eggs, beans, shredded low fat cheese, lean ground beef and vegetables into a whole wheat tortilla.
· For a veggie breakfast hash, sauté shredded carrots, zucchini, peppers, onions and uncooked hash browns in canola oil until tender. Mix in one egg and cook until egg is thickened and no visible liquid egg remains. Top with cheese for an extra calcium boost.
Power up on the go. Toast a 4-inch whole grain toaster waffle and top with 1 cup low fat or fat-free yogurt and ½ cup mixed berries and ¼ cup California raisins.
Dismiss the Bread Blahs Lunch: After you find something your child actually likes, don’t serve it over and over and over every day. dreaded bread boredom sets—not another sandwich?!
· Think variety when “sandwiching” your lunches.
o Try whole grain raisin bread, pita bread, whole wheat tortillas to make “wraps,” whole grain rolls, mini-bagels or flavored bagels.
To jazz up a lunchtime favorite, spread 1 tablespoon peanut butter inside a 4-inch whole wheat pita pocket and stuff with ½ cup sliced strawberries, and a tablespoon of raisins.
Mayan Soft tacos
· Introduce foods in fun ways
o Hummus, with pretzels or celery sticks to dip
o Think beyond peanut butter. New butters on the shelves include sunflower seed, cashew and almond. Sprinkle on raisins, and/or send with a whole banana to slice on top.
o Leftover cold meat, sliced into strips and sent with salsa, ketchup or barbeque sauce dip.
o Roll-ups of tortillas filled with cheese and/or lunch meat around a pickle
· Up the taste of the filling
o Stir chopped celery, cashews, raisins or water chestnuts into tuna or chicken salad
o Add shredded carrots or raisins to any nut butter
o Explore new fruits and veggies from the produce aisle: kiwi, red jumbo raisins, jicama, donut peaches, mango
o Fruit Salsa Salad with a snap and a kick that older kids will love
Dinner Delights:
· Go stir crazy – savor a stir-fry made with lean beef or pork strips, shredded cabbage and crunchy water chestnuts. Serve over enriched white rice (or brown rice for added fiber)
· Not your Mama’s Mac ‘n Cheese – try whole wheat noodles when preparing macaroni & cheese or spaghetti. Include chopped broccoli or other vegetable for a nutrient-rich punch!
· Add chopped tomatoes, mushrooms, cucumber, raisins, or eggplant to soup, chili, pasta sauce, lasagna, meatloaf, casseroles, quick breaks and muffins to add nutrients and fiber.
South of the Border Bowl
California Raisin Wheaten Walnut Bread
Sweet Endings
· Provide a sweet dessert with some nutritious bits!
California Gold Bars
Baked Peaches with Golden Raisins
· Don’t get into the “good food” vs. “bad food” trap.
o Forbidden foods become all the more appealing. You can add mini-chocolate chips to a granola mix, or provide a min-chocolate bar without compromising nutrition. Just watch amount and frequency.
Conclusion: It’s all about planning healthy, quality meals and finding the ways to ensure your child will eat them.
Healthy Snacking for All Ages as seen on PBS' Creative Living Series
I. Healthy Snacking for All Ages
- Drop the potato chips! Mary Lee will share some healthy snack ideas that kids will love, and parents can feel good about serving – and enjoying themselves.
- From snacks to send to school or snacks to serve when all the neighborhood kids are at your house, Mary Lee will provide some quick, easy and delicious snack ideas (that are also good-for-you, too!).
- Parents often find themselves tempted to gnash on their kids’ snacks – and who can blame them? Convenience is always a factor. When you prepare healthy snacks for your kids, you will find that you, in turn, are snacking healthier.
Healthy Snacking for All Ages
Whether you are a mom, dad, nanny, grandparent, teacher, or other caregiver, you know that nurturing and nourishing children is one of the most important - and challenging! - roles you will ever experience.
Most kids are starving after a long day at school, so make sure you have something fast and easy for them to eat when they get home.
· Lunch was hours ago, and kids need to eat every few hours for best nutrition. And you can even sneak more vitamins into a delicious snack with easy recipes.
· Providing snacks for after school programs is a great opportunity to help kids practice healthy eating.
· Including a healthy snack between meals is a healthy way to keep hunger in check and stay energized throughout the day.
Did you know that most children, especially the younger children and active teens, need to eat every three to four hours to replenish energy stores and recharge their bodies?
· A between meal snack is often a necessary component of a school-age child's overall nutrition intake.
· Research shows that many kids are eating too many calorie-, sugar- and fat-rich snacks that provide little in the way of nutrients they need for health and growth.
An easy way to provide nutrient-rich snacks is to choose them from the food groups that provide the essential nutrients that are currently limited in most kids diets- CA, K, Mg, Vitamin E and fiber.
· Selecting snacks from the Fruit, Dairy and Whole Grain food groups will provide an abundance of healthy—and good tasting snacks to fuel your child’s growth.
· Today, I have sample snacks made from these food groups that not only taste good, but are simple to make and will sure to be a hit with your kids-and you.
And a word to adults about snacking
· To many of us, snacking seems like a questionable extra, rather than part of healthful eating. Good nutrition sense however, challenges the popular myth that people should not snack.
· In fact, it’s important to include those treats because research shows when people restrict or deprive themselves of foods they love they are more likely to over-indulge later on.
· Snacking may have weight control advantages
o Eaten between mealtimes, snacks help take the edge of hunger, avoiding overeating at meals.
o Smart snackers choose food and portions carefully to match their calorie target without going over. Treats can fit in if you keep sight of your overall diet.
Nutritious Snack Guidelines
Instead of reaching for food that is high in calories, primarily from sugar or fat, such as cookies, candies and sweet snacks use the Food Guide Pyramid to plan snacks, just as you do for meals.
Choose whole-grain foods such as bagels, tortillas, English muffins, breads and cereals to provide energy, fiber and a healthy dose of vitamins and minerals.
Breakfast Raisin-Banana Tortilla Roll-up (though I must confess the whole peanut butter issue is putting a serious crimp on kids’ snacking)
Bumps on a Bagel
Include fruits and vegetables for color, variety, crunch, taste and nutrition.
Variety of fresh fruit and variety of raisins
Include foods with protein, such as milk, yogurt, cheese, peanut butter, tuna, poultry and meat products; they are necessary for growing children.
Cheddar Crunch: Mix ½ cup of Cheddar cheese shreds with popcorn and pretzels.
Milk and cookies: Our Growers Favorite Oatmeal Raisin Cookies
Limit added fat and sugars as much as possible. Your after school snack doesn't have to be sweet, but if it is, you can still make it nutritious.
Caramel Apple Sundae
Three commandments of snacking for kids
1. Snacks should not take longer to make than to eat.
Salsa Roll-up: Roll Monterey Jack cheese in a whole wheat tortilla and dip in salsa.
2. Invention makes everything taste better. Even those dreaded good-for-you foods are a hit when cleverly disguised. It's one of life's snack mysteries: Putting food on a stick improves the flavor. Calling it a pizza anything is a sale.
Raisin Apple Mini-pizzas
Fresh Fruit Kabobs on straws
3. Never eat snacks with forks and knives. It's a proven fact that anything eaten with fingers tastes better.
Beyond Good Old Raisins and Peanuts
Start a new family tradition
The first day of school can mean a new outfit, fresh pencils and clean notebooks. And to mark the start of a new and special year of school beginning, celebrate with an after school treat or end of meal with a special, delicious dessert.
Applesauce Bread Pudding
Conclusion: Snacking has become a way of life for children. Nearly all children eat at least one snack per day, with many children eating two or three. After-school snacks high in sugar, fat and calories can contribute to dental cavities, obesity and spoil the child’s appetite for dinner.
· Include a wide variety of foods from the Fruit, Vegetable, Dairy and Grain Food Groups in your and your child’s snacks. Use delicious and nutritious snacks to build better nutrition and better bodies to contribute to overall nutrition well-being.
- Drop the potato chips! Mary Lee will share some healthy snack ideas that kids will love, and parents can feel good about serving – and enjoying themselves.
- From snacks to send to school or snacks to serve when all the neighborhood kids are at your house, Mary Lee will provide some quick, easy and delicious snack ideas (that are also good-for-you, too!).
- Parents often find themselves tempted to gnash on their kids’ snacks – and who can blame them? Convenience is always a factor. When you prepare healthy snacks for your kids, you will find that you, in turn, are snacking healthier.
Healthy Snacking for All Ages
Whether you are a mom, dad, nanny, grandparent, teacher, or other caregiver, you know that nurturing and nourishing children is one of the most important - and challenging! - roles you will ever experience.
Most kids are starving after a long day at school, so make sure you have something fast and easy for them to eat when they get home.
· Lunch was hours ago, and kids need to eat every few hours for best nutrition. And you can even sneak more vitamins into a delicious snack with easy recipes.
· Providing snacks for after school programs is a great opportunity to help kids practice healthy eating.
· Including a healthy snack between meals is a healthy way to keep hunger in check and stay energized throughout the day.
Did you know that most children, especially the younger children and active teens, need to eat every three to four hours to replenish energy stores and recharge their bodies?
· A between meal snack is often a necessary component of a school-age child's overall nutrition intake.
· Research shows that many kids are eating too many calorie-, sugar- and fat-rich snacks that provide little in the way of nutrients they need for health and growth.
An easy way to provide nutrient-rich snacks is to choose them from the food groups that provide the essential nutrients that are currently limited in most kids diets- CA, K, Mg, Vitamin E and fiber.
· Selecting snacks from the Fruit, Dairy and Whole Grain food groups will provide an abundance of healthy—and good tasting snacks to fuel your child’s growth.
· Today, I have sample snacks made from these food groups that not only taste good, but are simple to make and will sure to be a hit with your kids-and you.
And a word to adults about snacking
· To many of us, snacking seems like a questionable extra, rather than part of healthful eating. Good nutrition sense however, challenges the popular myth that people should not snack.
· In fact, it’s important to include those treats because research shows when people restrict or deprive themselves of foods they love they are more likely to over-indulge later on.
· Snacking may have weight control advantages
o Eaten between mealtimes, snacks help take the edge of hunger, avoiding overeating at meals.
o Smart snackers choose food and portions carefully to match their calorie target without going over. Treats can fit in if you keep sight of your overall diet.
Nutritious Snack Guidelines
Instead of reaching for food that is high in calories, primarily from sugar or fat, such as cookies, candies and sweet snacks use the Food Guide Pyramid to plan snacks, just as you do for meals.
Choose whole-grain foods such as bagels, tortillas, English muffins, breads and cereals to provide energy, fiber and a healthy dose of vitamins and minerals.
Breakfast Raisin-Banana Tortilla Roll-up (though I must confess the whole peanut butter issue is putting a serious crimp on kids’ snacking)
Bumps on a Bagel
Include fruits and vegetables for color, variety, crunch, taste and nutrition.
Variety of fresh fruit and variety of raisins
Include foods with protein, such as milk, yogurt, cheese, peanut butter, tuna, poultry and meat products; they are necessary for growing children.
Cheddar Crunch: Mix ½ cup of Cheddar cheese shreds with popcorn and pretzels.
Milk and cookies: Our Growers Favorite Oatmeal Raisin Cookies
Limit added fat and sugars as much as possible. Your after school snack doesn't have to be sweet, but if it is, you can still make it nutritious.
Caramel Apple Sundae
Three commandments of snacking for kids
1. Snacks should not take longer to make than to eat.
Salsa Roll-up: Roll Monterey Jack cheese in a whole wheat tortilla and dip in salsa.
2. Invention makes everything taste better. Even those dreaded good-for-you foods are a hit when cleverly disguised. It's one of life's snack mysteries: Putting food on a stick improves the flavor. Calling it a pizza anything is a sale.
Raisin Apple Mini-pizzas
Fresh Fruit Kabobs on straws
3. Never eat snacks with forks and knives. It's a proven fact that anything eaten with fingers tastes better.
Beyond Good Old Raisins and Peanuts
Start a new family tradition
The first day of school can mean a new outfit, fresh pencils and clean notebooks. And to mark the start of a new and special year of school beginning, celebrate with an after school treat or end of meal with a special, delicious dessert.
Applesauce Bread Pudding
Conclusion: Snacking has become a way of life for children. Nearly all children eat at least one snack per day, with many children eating two or three. After-school snacks high in sugar, fat and calories can contribute to dental cavities, obesity and spoil the child’s appetite for dinner.
· Include a wide variety of foods from the Fruit, Vegetable, Dairy and Grain Food Groups in your and your child’s snacks. Use delicious and nutritious snacks to build better nutrition and better bodies to contribute to overall nutrition well-being.
Love Food, Hate Waste as seen on KMGH TV 7
Love Food Hate Waste
Name of a government sponsored awareness program in the United Kingdom to reduce food waste
Americans waste an astounding amount of food
Much of the waste is preharvest, or during processing and handling, and from restaurant and cafeteria waste. However a large of amount of food is wasted in our own home kitchens.
According to a government study, it is estimated 27 % of the food available for consumption is wasted, working out to about a pound of food every day for every American
This is like bringing home 4 shopping bags of food and throwing away one of the bags immediately.
During these tough economic times, when the food budget is biting us back, decreasing household food wastage is one strategy to make your food dollar stretch farther.
Food losses happen because of over-preparation, plate discard, cooking losses, and spoilage from foods forgotten in the refrigerator.
These may sound familiar: Examples are entire heads of lettuce that have gone bad, half-eaten boxes of crackers and sprouted potatoes and onions and end up in the landfill
Happily here are some easy and practical ways to save money by wasting less food and help the environment as well
Portioning: By planning ahead, you can avoid cooking too much and having a lot of leftovers.
Too often we have good intentions but usually leftovers end up being thrown out
Use handy measuring equipment to accurately make the amount of food you need.
For example, ¼ cup of raw rice makes one adult serving
Use a Spaghetti Measurer to determine how much pasta to cook. Large amounts of noodles end up in the trash
Visual: Measuring cup with raw rice, Spaghetti Measurer, measuring spoons, food scale
Planning: Reserve some time to plan meals.
Many people buy a stock items of groceries, with no thought of what dishes will be made that week. Too often ingredients are not used, and go to waste. Plan 1-2 weeks of menus.
Shop your cupboards, refrigerator and freezer first before going to the store. Avoids purchasing foods you already have, but forgotten. And those jars of gift jelly, boxes of gourmet wild rice and cans of vegetables used to can be turned into tasty meals.
Make a list and shop your list. Impulse buying can add a lot to the grocery bill.
Visual: samples of can jar and box from my pantry.
Leftovers are actually makeovers.
If you are not going to eat leftovers within 2-3 days, seal in freezer wrap, date and freeze at 0 degrees. Will make a great for a meal for one.
Periodically hunt through the fridge and pull out all those scraps of leftover cheese, vegetables and meat. Turn into quiche, quesadillas or omelets
Check your produce compartments and don’t forget about fresh fruits and vegetable, but use up.
Any spare fresh tomatoes could be added to some canned ones to make a great topping for pizza.
Rice would turn leftover chicken and wrinkly peppers into a delicious salad
Bits and dabs of leftover vegetables, added to canned soup with milk produces a nourishing, quick and nutrient-rich soup. Benefit of dish provides a lot of nutrients for a small amount of calories, and the calcium and other nutrients in milk.
For a free lunch, take leftover salad, meat and cheese and make a wrap.
Visual: quesadillas, wrap, soup
Take time to look at use by and expiration dates
Buy dates with longest shelf life. Then if changing mind about using it, there is still time to eat it before it goes bad.
Periodically check the use by and expiration dates of the food in your refrigerator. If you know you are not going to use it by the date, then freeze it, using appropriate airtight containers and bags and mark with masking tape/pen. Use within 2 months.
Buying in bulk saves money on a per item basis, but not if you don’t use it up before it spoils.
Visual: air tight containers, sprouted potatoes and onions
A shocking amount of food we buy in the US ends up being thrown away.
It’s not just banana skins and tea bags.
Most of that food could be eaten.
Spend a little time planning ahead, and save money and calories, plus get a healthier diet.
Resources
http://www.3aday.org
http://www.lovefoodhatewaste.com
Name of a government sponsored awareness program in the United Kingdom to reduce food waste
Americans waste an astounding amount of food
Much of the waste is preharvest, or during processing and handling, and from restaurant and cafeteria waste. However a large of amount of food is wasted in our own home kitchens.
According to a government study, it is estimated 27 % of the food available for consumption is wasted, working out to about a pound of food every day for every American
This is like bringing home 4 shopping bags of food and throwing away one of the bags immediately.
During these tough economic times, when the food budget is biting us back, decreasing household food wastage is one strategy to make your food dollar stretch farther.
Food losses happen because of over-preparation, plate discard, cooking losses, and spoilage from foods forgotten in the refrigerator.
These may sound familiar: Examples are entire heads of lettuce that have gone bad, half-eaten boxes of crackers and sprouted potatoes and onions and end up in the landfill
Happily here are some easy and practical ways to save money by wasting less food and help the environment as well
Portioning: By planning ahead, you can avoid cooking too much and having a lot of leftovers.
Too often we have good intentions but usually leftovers end up being thrown out
Use handy measuring equipment to accurately make the amount of food you need.
For example, ¼ cup of raw rice makes one adult serving
Use a Spaghetti Measurer to determine how much pasta to cook. Large amounts of noodles end up in the trash
Visual: Measuring cup with raw rice, Spaghetti Measurer, measuring spoons, food scale
Planning: Reserve some time to plan meals.
Many people buy a stock items of groceries, with no thought of what dishes will be made that week. Too often ingredients are not used, and go to waste. Plan 1-2 weeks of menus.
Shop your cupboards, refrigerator and freezer first before going to the store. Avoids purchasing foods you already have, but forgotten. And those jars of gift jelly, boxes of gourmet wild rice and cans of vegetables used to can be turned into tasty meals.
Make a list and shop your list. Impulse buying can add a lot to the grocery bill.
Visual: samples of can jar and box from my pantry.
Leftovers are actually makeovers.
If you are not going to eat leftovers within 2-3 days, seal in freezer wrap, date and freeze at 0 degrees. Will make a great for a meal for one.
Periodically hunt through the fridge and pull out all those scraps of leftover cheese, vegetables and meat. Turn into quiche, quesadillas or omelets
Check your produce compartments and don’t forget about fresh fruits and vegetable, but use up.
Any spare fresh tomatoes could be added to some canned ones to make a great topping for pizza.
Rice would turn leftover chicken and wrinkly peppers into a delicious salad
Bits and dabs of leftover vegetables, added to canned soup with milk produces a nourishing, quick and nutrient-rich soup. Benefit of dish provides a lot of nutrients for a small amount of calories, and the calcium and other nutrients in milk.
For a free lunch, take leftover salad, meat and cheese and make a wrap.
Visual: quesadillas, wrap, soup
Take time to look at use by and expiration dates
Buy dates with longest shelf life. Then if changing mind about using it, there is still time to eat it before it goes bad.
Periodically check the use by and expiration dates of the food in your refrigerator. If you know you are not going to use it by the date, then freeze it, using appropriate airtight containers and bags and mark with masking tape/pen. Use within 2 months.
Buying in bulk saves money on a per item basis, but not if you don’t use it up before it spoils.
Visual: air tight containers, sprouted potatoes and onions
A shocking amount of food we buy in the US ends up being thrown away.
It’s not just banana skins and tea bags.
Most of that food could be eaten.
Spend a little time planning ahead, and save money and calories, plus get a healthier diet.
Resources
http://www.3aday.org
http://www.lovefoodhatewaste.com
I Love You...Let's Clean Out the Refrigerator! Denver Post 2/11/2009
I love you ... Let's clean out the fridge!
By Kristen Browning-Blas The Denver Post
Posted: 02/11/2009 12:30:00 AM MST
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(Photo by Getty Images, Illustration by Maureen Scance, The Denver Post)
Related
Feb 11:
Coming face to face with dark refrigerator secrets
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What better way to show your loved ones you care, than to make sure your fridge is clean, cold and well- organized?
You might blame the restaurant where you had dinner the night before, but most food-poisoning cases start at home.
In fact, food-borne illnesses are three times more likely to occur in private homes than in commercial kitchens, says Denver dietitian Mary Lee Chin. Many cases are due to improper storage, unsafe food handling, lack of cleanliness and poor refrigerator maintenance.
Even the most orderly looking fridge can harbor foods that can make you sick.
After Chin e-mailed us confessing her own food-storage sins — she was shocked to learn that the refrigerator door is too warm for storing eggs; "Isn't that why they have those little egg holes?" — we wondered what icebox infractions ordinary people are committing.
We tagged along as Chin inspected the kitchen of Carmen Mix, who volunteered to be our guinea pig. The mother of two small children worries about limp celery and moldy cheese and hopes to persuade her mother not to keep leftovers so long.
First, Chin checks the seal on Mix's 3-year-old GE model.
"There should be a slight tug when it opens," says Chin. That tells you the seal is working properly, one of the first things to check on an older model. A cracked seal allows air in and can cause the temperature to rise. "That creates a perfect environment for bacteria to grow."
Plus, she says, the seals have ridges that collect moisture and dirt, so clean them once in a while.
"What do you do with your settings?" the inspector asks. "Have you checked them?"
"I ... no," says Mix, with a nervous laugh. "It's probably set to what it came at."
She's lucky, because her fridge has a thermometer and it reads a perfect 40 degrees. If you don't have a built-in thermometer, buy one and make sure your fridge is set to 40 or below, says Chin.
Americans throw away, on average, more than a quarter of the
Dietitian Mary Lee Chin, right, tells Carmen Mix that she doesn't have to keep soy sauce in the fridge. (Cyrus McCrimmon, The Denver Post)
food we buy, especially produce. "Many of us wait till it turns to lettuce soup, then we don't feel guilty about throwing it away," says Chin.
"I'd love to have our celery last longer," says Mix.
"When celery goes limp, it's because it's lost moisture," Chin says. "It's still OK to eat, but who wants to eat mushy celery?"
Keep produce in plastic bags and tightly cover cut fruit and veggies to maintain quality. Produce becomes wrinkled or mushy because the plant cells have begun to collapse, allowing the loss of nutrients and increasing bacterial growth in the compromised cells, says Chin, ticking off a list of dos and don'ts:
• Don't purchase produce with mold, bruises or cuts. Bacteria can thrive in those blemishes, and vegetable bins are the most likely place to be contaminated. Produce used for salads — lettuce and spinach, for example — grows low to the ground, where the leaves are likely to come in contact with fertilizers.
• Do buy only the amount of produce that you will use within a week.
• Do place washed produce into clean storage containers, not back into the original ones.
• Do refrigerate fresh produce within two hours of peeling or cutting.
"What about mold on cheese?" Mix asks as her daughter Whitney, 2, pokes her head into the chilled interior.
"If it's hard cheese, cut off a good portion because it does have legs, so to speak," says Chin. "On bread, if it's
Mix's son, Mason, plays with cans of pop, a better choice than milk for storing in the door. (Cyrus McCrimmon, The Denver Post)
white, green, brown or real fuzzy-looking, don't mess with it, throw it out."
Although Mix doesn't keep her eggs in the door, she does put them in the container that came with the fridge. Chin tells her to keep the eggs in the original dated carton so that they last longer, and she'll know how old they are. You can tell if an egg is fresh by cracking it open onto a plate. If it's old, the white will spread out. A fresh egg white will stand up firmly.
While Mix holds her year-old son, Mason, just up from a nap, Chin reaches into the fridge for a jar of baby food.
"Don't feed him out of the jar and put it back in," she says. Bacteria transfers from the baby's mouth to spoon to jar, so it's best to spoon out a serving from the jar, and refrigerate the rest for another meal.
"What about leftovers? Do you label them?" Chin asks, suggesting Mix keep some masking tape and a marker handy to date her leftovers.
"We do have a lot of leftovers, with the little ones," says Mix, shifting Mason on her hip.
"Just wait til he's an adolescent," laughs Chin, who raised two sons and knows a thing or two about growing appetites.
Kristen Browning-Blas: 303-954-1440 or kbrowning@denverpost.com
By Kristen Browning-Blas The Denver Post
Posted: 02/11/2009 12:30:00 AM MST
var requestedWidth = 0;
if(requestedWidth
(Photo by Getty Images, Illustration by Maureen Scance, The Denver Post)
Related
Feb 11:
Coming face to face with dark refrigerator secrets
if(requestedWidth
if(requestedWidth > 0){
document.getElementById('articleViewerGroup').style.width = requestedWidth + "px";
document.getElementById('articleViewerGroup').style.margin = "0px 0px 10px 10px";
}
What better way to show your loved ones you care, than to make sure your fridge is clean, cold and well- organized?
You might blame the restaurant where you had dinner the night before, but most food-poisoning cases start at home.
In fact, food-borne illnesses are three times more likely to occur in private homes than in commercial kitchens, says Denver dietitian Mary Lee Chin. Many cases are due to improper storage, unsafe food handling, lack of cleanliness and poor refrigerator maintenance.
Even the most orderly looking fridge can harbor foods that can make you sick.
After Chin e-mailed us confessing her own food-storage sins — she was shocked to learn that the refrigerator door is too warm for storing eggs; "Isn't that why they have those little egg holes?" — we wondered what icebox infractions ordinary people are committing.
We tagged along as Chin inspected the kitchen of Carmen Mix, who volunteered to be our guinea pig. The mother of two small children worries about limp celery and moldy cheese and hopes to persuade her mother not to keep leftovers so long.
First, Chin checks the seal on Mix's 3-year-old GE model.
"There should be a slight tug when it opens," says Chin. That tells you the seal is working properly, one of the first things to check on an older model. A cracked seal allows air in and can cause the temperature to rise. "That creates a perfect environment for bacteria to grow."
Plus, she says, the seals have ridges that collect moisture and dirt, so clean them once in a while.
"What do you do with your settings?" the inspector asks. "Have you checked them?"
"I ... no," says Mix, with a nervous laugh. "It's probably set to what it came at."
She's lucky, because her fridge has a thermometer and it reads a perfect 40 degrees. If you don't have a built-in thermometer, buy one and make sure your fridge is set to 40 or below, says Chin.
Americans throw away, on average, more than a quarter of the
Dietitian Mary Lee Chin, right, tells Carmen Mix that she doesn't have to keep soy sauce in the fridge. (Cyrus McCrimmon, The Denver Post)
food we buy, especially produce. "Many of us wait till it turns to lettuce soup, then we don't feel guilty about throwing it away," says Chin.
"I'd love to have our celery last longer," says Mix.
"When celery goes limp, it's because it's lost moisture," Chin says. "It's still OK to eat, but who wants to eat mushy celery?"
Keep produce in plastic bags and tightly cover cut fruit and veggies to maintain quality. Produce becomes wrinkled or mushy because the plant cells have begun to collapse, allowing the loss of nutrients and increasing bacterial growth in the compromised cells, says Chin, ticking off a list of dos and don'ts:
• Don't purchase produce with mold, bruises or cuts. Bacteria can thrive in those blemishes, and vegetable bins are the most likely place to be contaminated. Produce used for salads — lettuce and spinach, for example — grows low to the ground, where the leaves are likely to come in contact with fertilizers.
• Do buy only the amount of produce that you will use within a week.
• Do place washed produce into clean storage containers, not back into the original ones.
• Do refrigerate fresh produce within two hours of peeling or cutting.
"What about mold on cheese?" Mix asks as her daughter Whitney, 2, pokes her head into the chilled interior.
"If it's hard cheese, cut off a good portion because it does have legs, so to speak," says Chin. "On bread, if it's
Mix's son, Mason, plays with cans of pop, a better choice than milk for storing in the door. (Cyrus McCrimmon, The Denver Post)
white, green, brown or real fuzzy-looking, don't mess with it, throw it out."
Although Mix doesn't keep her eggs in the door, she does put them in the container that came with the fridge. Chin tells her to keep the eggs in the original dated carton so that they last longer, and she'll know how old they are. You can tell if an egg is fresh by cracking it open onto a plate. If it's old, the white will spread out. A fresh egg white will stand up firmly.
While Mix holds her year-old son, Mason, just up from a nap, Chin reaches into the fridge for a jar of baby food.
"Don't feed him out of the jar and put it back in," she says. Bacteria transfers from the baby's mouth to spoon to jar, so it's best to spoon out a serving from the jar, and refrigerate the rest for another meal.
"What about leftovers? Do you label them?" Chin asks, suggesting Mix keep some masking tape and a marker handy to date her leftovers.
"We do have a lot of leftovers, with the little ones," says Mix, shifting Mason on her hip.
"Just wait til he's an adolescent," laughs Chin, who raised two sons and knows a thing or two about growing appetites.
Kristen Browning-Blas: 303-954-1440 or kbrowning@denverpost.com
Nutrient Rich on a Budget as seen on KMGH TV 7 Denver
March 9, 2009 Food Group by Group: Nutrient Rich on a budget
With money tight, finding the best deals on groceries may become more important to people than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
Healthier foods may be more expensive, but remember that anything high in fat and low in nutrients isn't cheap either…and you may pay for it in long term health problems
It is still possible to eat healthy rich on a limited budget.
Provide tips today, food group by food group to get a nutrient-rich diet.
Nutrient-rich definition: Foods that deliver a significant amount of nutrients such as vitamins. Minerals and anti-oxidants, for the amount of calories it contains.
Produce section: more nutrients per bite.
Colorful, delicious
Recommendations
Use frozen, canned and dried produce
Think the three “c’s” carrots, collards and cabbage for crunch, color and cost
Shop at ethnic food markets
Buy in season-famer’s markets open soon
Visual: Cabbage Salad with California Raisins, frozen broccoli, canned corn, bag raisins, green onions, carrots, cabbage, collards
The cabbage salad takes advantage of a cheap winter vegetable. Apples and raisins add fiber and anti-oxidants that can help decrease risk of certain chronic diseases.
Protein foods
Foods that deliver nutrition-rich for the calories and the cost
Inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
High-quality proteins, containing all the essential amino acids in the amounts needed by the body, are generally found in animal sources within the diet.
Try using a smaller, thinner portions of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables
Recommendations
Beans, either dry or canned. Beans are full of nutritional benefits, such as fiber and protein, and they're inexpensive.
Eggs: Traditional for breakfast, can be eaten B-L-D. A new research review, published in the January/February, 2009 issue of Nutrition Today , (1) concludes that the high-quality protein in eggs makes valuable contributions to overall health by promoting muscle strength and by providing a source of sustained energy.
Confirmed meat eater: Ground beef consumption is up because more people are eating at home and those prices haven't dropped.
Because of the downturn in business travel and business eating out, steak prices have dropped dramatically. And If you watch the mark down rack in the meat department on Tuesday's, that is typically the best day to find steaks marked down because the meat managers heavy up for the weekend. What doesn't get sold is sold on sale on Tuesday.
Visual: Grilled Vietnamese Beef Salad with California Golden Raisin Relish
Grains
The word "fiber" can often sound less than appetizing, lending itself to images of tree bark
Adult women should aim to eat more than 20 grams of fiber a day and that men should strive for more than 30 grams per day. Yet, most Americans consume about half the amount of fiber
Recommendations:
The first meal of the day is the most important, not only because it gives you energy to start the day, but also because it is one of the best opportunities to load up on fiber. There are a host of high-fiber cereals from which to choose—then add a banana or another favorite fruit to the bowl along with some fat-free milk for a quick and easy fiber fix.
Recommendations
Look for cereals that say “whole grain.” Up the fiber content by adding California raisins, sliced bananas and chopped walnuts. Only ¼ cup of raisins count as a fruit serving, contributing to your recommended four servings of fruit per day.
Visual: Bowl of oatmeal with bananas, raisins and walnuts
Dairy
The dairy group is one that we need to be careful not to shortchange, especially for our children who need at least 3 servings a day
Milk provides 3 of the 5 nutrients that the Dietary Guidelines say are lacking in most children’s diets-calcium, magnesium and potassium
Use powdered milk: $2.00 a gal so less than half the price of fresh.
Recommendations:
Purchase milk in bulk gallon containers
Look at the use by date to get the freshest milk and store in the coldest part of the refrigerator
You won’t fool anyone that reconstituted powdered milk is the same as fresh as a beverage, but there are some tricks.
To get good tasting powdered milk make sure you start with fresh dry milk.
Mix it ½ & ½ with fresh milk for body and flavor, chill at least 4 hours or overnight
Serve with homemade cookies.
Visual: Box of powdered milk, glass of milk, Raisin, Bran and Oatmeal Cookies
It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient–rich foods while on a budget.
Resources:
http://www.nutrientrichfoods.org
http://www.loveyourraisins.com/raisins
Cabbage Salad with California Raisins
A creamy coleslaw with apples and raisins.
INGREDIENTS
Dressing
1/2 cup sour cream
1 tablespoon red wine vinegar
1 tablespoon sugar
1/2 teaspoon salt
1/2 teaspoon white pepper
Salad
1 package (16 ounces) prepared coleslaw mix
1/2 cup chopped apple
1/2 cup California raisins
1 tablespoon cumin seeds
PROCEDURE
In a salad bowl, stir together the cream, vinegar, sugar, salt and white pepper. Add coleslaw mix, apple and raisins; mix together. Sprinkle with cumin seeds. Let stand at least 30 minutes before serving to allow the flavors to blend.
Grilled Vietnamese Beef Salad with California Golden Raisin Relish
Golden raisins, peanuts, sesame and cilantro for an unforgettable relish to serve with grilled beef and rice noodles.
Marinade
1/4 cup sesame oil
1 cup soy sauce
1 cup hoisin sauce
2 tablespoons chopped garlic
2 tablespoons chopped shallots
2 tablespoons chopped gingerroot
1/2 cup brown sugar
6 beef shoulder tenders (about 5 ounces each)
California Golden Raisin Relish
6 tablespoons unsalted peanuts
6 tablespoons California golden raisins
1/2 tablespoon fish sauce
1/2 tablespoon honey
1/4 tablespoon sesame oil
1 tablespoon chopped cilantro leaves
Vinaigrette
2 cups reserved marinade
2 tablespoons hoisin sauce
1 tablespoon prepared mustard
1/2 teaspoon sriacha hot pepper sauce
2 tablespoons rice wine vinegar
Salad
6 quarts water
12 ounces rice noodles
6 cups (12 ounces) mesclun
1 cup shredded Napa cabbage
1 cup carrots, cut into matchstick-size pieces (julienne)
1-1/2 cups diced cucumber
PROCEDURE
Marinade
Combine ingredients in large mixing bowl; mix well. Reserve 2 cups for vinaigrette. Stir beef into remainder and divide into 2 large resealable plastic bags. Allow to stand in refrigerator overnight.
Relish
Combine ingredients in bowl and stir well. Set aside.
Vinaigrette
Strain 2 cups reserved marinade into small saucepan and bring to boil over medium heat; reduce to 1 1/2 cups. Cool. Combine hoisin, mustard, hot pepper sauce and rice vinegar in blender. With blender running on high, add reduced marinade in a slow steady stream until emulsified. Set aside.
Salad
Bring salted water to rapid boil. Cook noodles according to package directions. Rinse in cold water; drain well. Set aside. Toss mesclun, cabbage, carrots and cucumber together in a large bowl; chill.
To Serve
Grill beef on very hot grill for 3 to 4 minutes per side until completely marked and done (145°F for medium rare). Let rest for 5 minutes. Slice very thin and set aside.
Divide noodles and mound in centers of 6 individual plates. Top each with a portion of greens and arrange sliced beef along side. Add 2 tablespoons relish and drizzle all with vinaigrette.
Note: Sriacha pepper sauce can be found in most Asian markets.
Raisin, Bran and Oatmeal Cookies
INGREDIENTS
1/2 cup oat bran
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/4 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1 teaspoon baking soda
1 cup lightly packed brown sugar
1/2 teaspoon salt
3 cups rolled oats
1-1/4 cups California raisins
1/4 cup canola oil
2 tablespoons nonfat yogurt
1 teaspoon butter flavor (optional)
1/2 cup nonfat milk
3 egg whites
2 teaspoons vanilla
PROCEDURE
Preheat oven to 375°F. Cover baking sheet with parchment, waxed paper or aluminum foil sprayed with nonstick spray. Set aside.
In mixing bowl, combine oat bran, flours, allspice, cinnamon, soda, sugar and salt. Stir in oats and raisins. In another bowl, combine oil, yogurt, butter flavor, milk, egg whites and vanilla. Mix wet ingredients into dry, and stir until well combined. Drop dough by tablespoonfuls onto prepared baking sheet. Bake at 375°F for 15 minutes or until golden. Transfer to a wire rack and cool.
48 cookies
With money tight, finding the best deals on groceries may become more important to people than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
Healthier foods may be more expensive, but remember that anything high in fat and low in nutrients isn't cheap either…and you may pay for it in long term health problems
It is still possible to eat healthy rich on a limited budget.
Provide tips today, food group by food group to get a nutrient-rich diet.
Nutrient-rich definition: Foods that deliver a significant amount of nutrients such as vitamins. Minerals and anti-oxidants, for the amount of calories it contains.
Produce section: more nutrients per bite.
Colorful, delicious
Recommendations
Use frozen, canned and dried produce
Think the three “c’s” carrots, collards and cabbage for crunch, color and cost
Shop at ethnic food markets
Buy in season-famer’s markets open soon
Visual: Cabbage Salad with California Raisins, frozen broccoli, canned corn, bag raisins, green onions, carrots, cabbage, collards
The cabbage salad takes advantage of a cheap winter vegetable. Apples and raisins add fiber and anti-oxidants that can help decrease risk of certain chronic diseases.
Protein foods
Foods that deliver nutrition-rich for the calories and the cost
Inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
High-quality proteins, containing all the essential amino acids in the amounts needed by the body, are generally found in animal sources within the diet.
Try using a smaller, thinner portions of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables
Recommendations
Beans, either dry or canned. Beans are full of nutritional benefits, such as fiber and protein, and they're inexpensive.
Eggs: Traditional for breakfast, can be eaten B-L-D. A new research review, published in the January/February, 2009 issue of Nutrition Today , (1) concludes that the high-quality protein in eggs makes valuable contributions to overall health by promoting muscle strength and by providing a source of sustained energy.
Confirmed meat eater: Ground beef consumption is up because more people are eating at home and those prices haven't dropped.
Because of the downturn in business travel and business eating out, steak prices have dropped dramatically. And If you watch the mark down rack in the meat department on Tuesday's, that is typically the best day to find steaks marked down because the meat managers heavy up for the weekend. What doesn't get sold is sold on sale on Tuesday.
Visual: Grilled Vietnamese Beef Salad with California Golden Raisin Relish
Grains
The word "fiber" can often sound less than appetizing, lending itself to images of tree bark
Adult women should aim to eat more than 20 grams of fiber a day and that men should strive for more than 30 grams per day. Yet, most Americans consume about half the amount of fiber
Recommendations:
The first meal of the day is the most important, not only because it gives you energy to start the day, but also because it is one of the best opportunities to load up on fiber. There are a host of high-fiber cereals from which to choose—then add a banana or another favorite fruit to the bowl along with some fat-free milk for a quick and easy fiber fix.
Recommendations
Look for cereals that say “whole grain.” Up the fiber content by adding California raisins, sliced bananas and chopped walnuts. Only ¼ cup of raisins count as a fruit serving, contributing to your recommended four servings of fruit per day.
Visual: Bowl of oatmeal with bananas, raisins and walnuts
Dairy
The dairy group is one that we need to be careful not to shortchange, especially for our children who need at least 3 servings a day
Milk provides 3 of the 5 nutrients that the Dietary Guidelines say are lacking in most children’s diets-calcium, magnesium and potassium
Use powdered milk: $2.00 a gal so less than half the price of fresh.
Recommendations:
Purchase milk in bulk gallon containers
Look at the use by date to get the freshest milk and store in the coldest part of the refrigerator
You won’t fool anyone that reconstituted powdered milk is the same as fresh as a beverage, but there are some tricks.
To get good tasting powdered milk make sure you start with fresh dry milk.
Mix it ½ & ½ with fresh milk for body and flavor, chill at least 4 hours or overnight
Serve with homemade cookies.
Visual: Box of powdered milk, glass of milk, Raisin, Bran and Oatmeal Cookies
It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient–rich foods while on a budget.
Resources:
http://www.nutrientrichfoods.org
http://www.loveyourraisins.com/raisins
Cabbage Salad with California Raisins
A creamy coleslaw with apples and raisins.
INGREDIENTS
Dressing
1/2 cup sour cream
1 tablespoon red wine vinegar
1 tablespoon sugar
1/2 teaspoon salt
1/2 teaspoon white pepper
Salad
1 package (16 ounces) prepared coleslaw mix
1/2 cup chopped apple
1/2 cup California raisins
1 tablespoon cumin seeds
PROCEDURE
In a salad bowl, stir together the cream, vinegar, sugar, salt and white pepper. Add coleslaw mix, apple and raisins; mix together. Sprinkle with cumin seeds. Let stand at least 30 minutes before serving to allow the flavors to blend.
Grilled Vietnamese Beef Salad with California Golden Raisin Relish
Golden raisins, peanuts, sesame and cilantro for an unforgettable relish to serve with grilled beef and rice noodles.
Marinade
1/4 cup sesame oil
1 cup soy sauce
1 cup hoisin sauce
2 tablespoons chopped garlic
2 tablespoons chopped shallots
2 tablespoons chopped gingerroot
1/2 cup brown sugar
6 beef shoulder tenders (about 5 ounces each)
California Golden Raisin Relish
6 tablespoons unsalted peanuts
6 tablespoons California golden raisins
1/2 tablespoon fish sauce
1/2 tablespoon honey
1/4 tablespoon sesame oil
1 tablespoon chopped cilantro leaves
Vinaigrette
2 cups reserved marinade
2 tablespoons hoisin sauce
1 tablespoon prepared mustard
1/2 teaspoon sriacha hot pepper sauce
2 tablespoons rice wine vinegar
Salad
6 quarts water
12 ounces rice noodles
6 cups (12 ounces) mesclun
1 cup shredded Napa cabbage
1 cup carrots, cut into matchstick-size pieces (julienne)
1-1/2 cups diced cucumber
PROCEDURE
Marinade
Combine ingredients in large mixing bowl; mix well. Reserve 2 cups for vinaigrette. Stir beef into remainder and divide into 2 large resealable plastic bags. Allow to stand in refrigerator overnight.
Relish
Combine ingredients in bowl and stir well. Set aside.
Vinaigrette
Strain 2 cups reserved marinade into small saucepan and bring to boil over medium heat; reduce to 1 1/2 cups. Cool. Combine hoisin, mustard, hot pepper sauce and rice vinegar in blender. With blender running on high, add reduced marinade in a slow steady stream until emulsified. Set aside.
Salad
Bring salted water to rapid boil. Cook noodles according to package directions. Rinse in cold water; drain well. Set aside. Toss mesclun, cabbage, carrots and cucumber together in a large bowl; chill.
To Serve
Grill beef on very hot grill for 3 to 4 minutes per side until completely marked and done (145°F for medium rare). Let rest for 5 minutes. Slice very thin and set aside.
Divide noodles and mound in centers of 6 individual plates. Top each with a portion of greens and arrange sliced beef along side. Add 2 tablespoons relish and drizzle all with vinaigrette.
Note: Sriacha pepper sauce can be found in most Asian markets.
Raisin, Bran and Oatmeal Cookies
INGREDIENTS
1/2 cup oat bran
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/4 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1 teaspoon baking soda
1 cup lightly packed brown sugar
1/2 teaspoon salt
3 cups rolled oats
1-1/4 cups California raisins
1/4 cup canola oil
2 tablespoons nonfat yogurt
1 teaspoon butter flavor (optional)
1/2 cup nonfat milk
3 egg whites
2 teaspoons vanilla
PROCEDURE
Preheat oven to 375°F. Cover baking sheet with parchment, waxed paper or aluminum foil sprayed with nonstick spray. Set aside.
In mixing bowl, combine oat bran, flours, allspice, cinnamon, soda, sugar and salt. Stir in oats and raisins. In another bowl, combine oil, yogurt, butter flavor, milk, egg whites and vanilla. Mix wet ingredients into dry, and stir until well combined. Drop dough by tablespoonfuls onto prepared baking sheet. Bake at 375°F for 15 minutes or until golden. Transfer to a wire rack and cool.
48 cookies
Chinese New Year 2009 as seen on KMGH TV 7 Denver
Year of the Ox: Lunar Year 4707
Chinese New Year Offers Symbols of Health, Wealth and Wisdom for 2009
The Chinese New Year of the Ox begins on January 26, 2009 and is celebrated for the next 15 days. More food is prepared and consumed during this holiday than any other time of the year, and much of the food has symbolic connotations.
Mary Lee Chin, a registered dietitian and first generation Chinese-American is encouraging everyone to hedge their bets this Chinese New Year and indulge in the foods that symbolize health, wealth and wisdom.
Mary Lee brings you New Years greeting from the Colorado Dragon Boat Festival. In our ninth year, it will be held at Sloan’s Lake Park this year on July 25 and 26
Boat team registration for both adult and youth teams are now open.
The diverse cultures of Hawaii will be featured at this year's 2009 festival to commemorate the 50th year of its statehood with special activities including a Hawaiian Lei Ceremony, Polynesian dancing, luau ceremonies and much more!
The CDBF will also be featuring the second annual commemorative poster design contest with cash awards for the top three finalists.
For more festival information and New Year recipes, go to www.cdbf.org
FOOD and Health & Wealth: Foods have special significance and it is advised to eat dishes with auspicious sounding names in Chinese.
The Box of HarmonyThe box of candies traditionally offered at New Years is round or octagonal, the form resembling togetherness, and contains dazzling rows of fruit and candies to begin the New Year sweetly.
Candies are given to friends and relatives during their visits.
Each candied fruit is symbolic—though highly sugared, so eat in moderation!
Let’s go over some of the symbolism: I have selected fruits that symbolize wealth and prosperity
Pineapple of wealth
Kumquat - gold, hence fortune, wealth
Lotus seeds, crystallized - a full wallet, many (male) offspring
Candied melon symbolizing good health and growth., having a large number of children
Coconut: promoting togetherness and friendship
Water chestnut) - unity
The Box of Health and Harmony: Can’t get away from being a registered dietitian and making healthy recommendations.
Modernized and updated fruit offerings to also reflect healthy choices.
These are representative of a food group to encourage: Fruit Food group
Nutrient-rich. That is, they provide much more nutritional value in terms of vitamins, minerals and other healthful components, for the low amount of calories they contain.
Tangerines are very popular as, among other things, they symbolize abundant happiness.
Excellent source of fiber and vitamin C
Walnuts- happiness of the entire family
Source of omega-3-fatty acid for heart health
Grapes and raisins - wealth, abundance, fertility, many descendants, family harmony
Use dried fruit in winter at 25-30 cents per serving to help meet your recommended 4 servings of fruit/day economically
Golden raisins
With anti-oxidants beta-carotene and lycopene
Mangos
Golden- wealth
Apple - wisdom, peace
Excellent source of soluble fiber and a kid favorite
Peach, pair of - wealth, abundance, long healthy life, great fortune for many generations
Research on phytochemicals to reduce risk of cancer
New Year's Eve and New Year's Day are celebrated as a family affair, a time of reunion and thanksgiving.
Events that take place during this time sets the tone for the rest of the year.
Take this opportunity to celebrate health, and happiness with your family, and focus on getting your four servings of fruit/day—even in the winter
For more information, go to www.cdfb.org
Chinese New Year Offers Symbols of Health, Wealth and Wisdom for 2009
The Chinese New Year of the Ox begins on January 26, 2009 and is celebrated for the next 15 days. More food is prepared and consumed during this holiday than any other time of the year, and much of the food has symbolic connotations.
Mary Lee Chin, a registered dietitian and first generation Chinese-American is encouraging everyone to hedge their bets this Chinese New Year and indulge in the foods that symbolize health, wealth and wisdom.
Mary Lee brings you New Years greeting from the Colorado Dragon Boat Festival. In our ninth year, it will be held at Sloan’s Lake Park this year on July 25 and 26
Boat team registration for both adult and youth teams are now open.
The diverse cultures of Hawaii will be featured at this year's 2009 festival to commemorate the 50th year of its statehood with special activities including a Hawaiian Lei Ceremony, Polynesian dancing, luau ceremonies and much more!
The CDBF will also be featuring the second annual commemorative poster design contest with cash awards for the top three finalists.
For more festival information and New Year recipes, go to www.cdbf.org
FOOD and Health & Wealth: Foods have special significance and it is advised to eat dishes with auspicious sounding names in Chinese.
The Box of HarmonyThe box of candies traditionally offered at New Years is round or octagonal, the form resembling togetherness, and contains dazzling rows of fruit and candies to begin the New Year sweetly.
Candies are given to friends and relatives during their visits.
Each candied fruit is symbolic—though highly sugared, so eat in moderation!
Let’s go over some of the symbolism: I have selected fruits that symbolize wealth and prosperity
Pineapple of wealth
Kumquat - gold, hence fortune, wealth
Lotus seeds, crystallized - a full wallet, many (male) offspring
Candied melon symbolizing good health and growth., having a large number of children
Coconut: promoting togetherness and friendship
Water chestnut) - unity
The Box of Health and Harmony: Can’t get away from being a registered dietitian and making healthy recommendations.
Modernized and updated fruit offerings to also reflect healthy choices.
These are representative of a food group to encourage: Fruit Food group
Nutrient-rich. That is, they provide much more nutritional value in terms of vitamins, minerals and other healthful components, for the low amount of calories they contain.
Tangerines are very popular as, among other things, they symbolize abundant happiness.
Excellent source of fiber and vitamin C
Walnuts- happiness of the entire family
Source of omega-3-fatty acid for heart health
Grapes and raisins - wealth, abundance, fertility, many descendants, family harmony
Use dried fruit in winter at 25-30 cents per serving to help meet your recommended 4 servings of fruit/day economically
Golden raisins
With anti-oxidants beta-carotene and lycopene
Mangos
Golden- wealth
Apple - wisdom, peace
Excellent source of soluble fiber and a kid favorite
Peach, pair of - wealth, abundance, long healthy life, great fortune for many generations
Research on phytochemicals to reduce risk of cancer
New Year's Eve and New Year's Day are celebrated as a family affair, a time of reunion and thanksgiving.
Events that take place during this time sets the tone for the rest of the year.
Take this opportunity to celebrate health, and happiness with your family, and focus on getting your four servings of fruit/day—even in the winter
For more information, go to www.cdfb.org
Food Budget: What to do as the Economy Sags, Drags and Lags as seen on KCNC TV 9
Nutrition recession: what to do with the food budget as the economy flags, sags and drags.
Prices are way down on the stock market and way up at the grocery store.
Just thinking about it could make you lose your appetite
Provide tips that won’t break the bank and will balance your nutrition budget
Imagine high food prices could put the nation on a diet as people, strapped for cash, tighten their belts and eat and weigh less.
Soaring food prices have the opposite effect -- fatten up the nation.
As price of one food goes up, people buy less of it, but buy other, cheaper food in its place, and cheaper foods tend to have more calories than those with a higher price tag
Finding the best deals on groceries may become more important than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
Quite simply fats and sweets cost less, whereas healthier diets cost more
Shop the perimeter of the grocery store for the bulk of your groceries
This is where most of the basic, fresh and less processed foods are.
Most produce, dairy products, meats, and grain products are usually located on these outer aisles. Often these foods are the most nutrient-rich-that is, they provide a substantial amount of nutrients for their calories.
Then after you shop the outer aisles, dip into the inner aisles for staples that you know you need.
Produce: Nutrient rich and economical ways to give you more nutrients per bite
To save money buy colorful, delicious fresh produce in season
In the winter, think the three “c’s” carrots, collards and cabbage which provide you crunch, color and cost savings
Use dried fruit like raisins
A full fruit serving is only ¼ a cup, and provides plenty of fiber, vitamins and anti-oxidants for your health
At 25 to 30 cents per serving, you economically meet one of your recommended fruit servings, compared to 75 cents to a dollar a serving for fresh fruit in the winter.
Frozen and canned fruit and vegetables are also a nutrient-rich option.
Processed just after they are harvested, they maintain nutrient content
You only take out what you need, storing the rest and decreasing expensive food wastage.
Beverages
Shocking statistic, 84% of teens spend money and drink on a daily basis, sports drinks
Milk with nine essential nutrients, is the best bargain at $0.25 per glass
Compare with sport and energy drinks at one to two dollars per bottle-and usually the bottle is two servings, butt realistically the kids drink it in one sitting
Save on protein foods
With flash frozen foods such as fish and meat, use only the amount you need, reseal the package, and return it to the freezer. Properly stored, there's no waste
When you do buy meat, choose smaller portions of lean cuts.
Use more inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner.
You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables.
Purchase in the bulk bins
In this economic recession we also face a nutrition recession: People are overwhelmed, overweight and undernourished
We too often buy high-calorie foods (chips, dips, cookies, candy) which are generally cheaper than low-calorie foods as processed foods are cheaper to produce, ship and store
Follow some basic general principles such as: shopping the perimeter of the store, incorporating dried, frozen and canned produce, choosing more nutrient –rich beverages like milk, and less pop and energy drinks, and looking at alternative protein.
It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient –rich foods while on a budget
Prices are way down on the stock market and way up at the grocery store.
Just thinking about it could make you lose your appetite
Provide tips that won’t break the bank and will balance your nutrition budget
Imagine high food prices could put the nation on a diet as people, strapped for cash, tighten their belts and eat and weigh less.
Soaring food prices have the opposite effect -- fatten up the nation.
As price of one food goes up, people buy less of it, but buy other, cheaper food in its place, and cheaper foods tend to have more calories than those with a higher price tag
Finding the best deals on groceries may become more important than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
Quite simply fats and sweets cost less, whereas healthier diets cost more
Shop the perimeter of the grocery store for the bulk of your groceries
This is where most of the basic, fresh and less processed foods are.
Most produce, dairy products, meats, and grain products are usually located on these outer aisles. Often these foods are the most nutrient-rich-that is, they provide a substantial amount of nutrients for their calories.
Then after you shop the outer aisles, dip into the inner aisles for staples that you know you need.
Produce: Nutrient rich and economical ways to give you more nutrients per bite
To save money buy colorful, delicious fresh produce in season
In the winter, think the three “c’s” carrots, collards and cabbage which provide you crunch, color and cost savings
Use dried fruit like raisins
A full fruit serving is only ¼ a cup, and provides plenty of fiber, vitamins and anti-oxidants for your health
At 25 to 30 cents per serving, you economically meet one of your recommended fruit servings, compared to 75 cents to a dollar a serving for fresh fruit in the winter.
Frozen and canned fruit and vegetables are also a nutrient-rich option.
Processed just after they are harvested, they maintain nutrient content
You only take out what you need, storing the rest and decreasing expensive food wastage.
Beverages
Shocking statistic, 84% of teens spend money and drink on a daily basis, sports drinks
Milk with nine essential nutrients, is the best bargain at $0.25 per glass
Compare with sport and energy drinks at one to two dollars per bottle-and usually the bottle is two servings, butt realistically the kids drink it in one sitting
Save on protein foods
With flash frozen foods such as fish and meat, use only the amount you need, reseal the package, and return it to the freezer. Properly stored, there's no waste
When you do buy meat, choose smaller portions of lean cuts.
Use more inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner.
You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables.
Purchase in the bulk bins
In this economic recession we also face a nutrition recession: People are overwhelmed, overweight and undernourished
We too often buy high-calorie foods (chips, dips, cookies, candy) which are generally cheaper than low-calorie foods as processed foods are cheaper to produce, ship and store
Follow some basic general principles such as: shopping the perimeter of the store, incorporating dried, frozen and canned produce, choosing more nutrient –rich beverages like milk, and less pop and energy drinks, and looking at alternative protein.
It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient –rich foods while on a budget
Fall Phyto Foods
Fall "Phyto" Foods
As seen on KMGH-TV7 Denver
This Thanksgiving doesn't have to be a food fiasco, filled with heavy or fat-filled options. Feature fall foods for your Thanksgiving meal that really pack a nutritional punch.
Phyto-Friendly Foods and Tips:
Fall is a great time to enjoy traditional foods that are so associated with colder weather, warmth and comfort and the upcoming holidays.
Luckily many of these foods are also nutrition powerhouses, packed with nutrients to keep you healthy and strengthen you immune system
Choose foods that are phyto-friendly. These are foods that contain important phytochemicals, antioxidants, and fiber, plus many other nutrients.
These same foods are budget-friendly, too. Each is in-season and can be easily obtained.
Pumpkins - contain phytochemicals, carotenoids, such as beta-carotene; excellent source of Vitamin A, good source of Vitamin C
Walnuts -Omega 3s (a beneficial fat), phytochemicals and Vitamin E
Apples - contain phytochemicals, including flavonols, excellent source of fiber
Ø California Raisins - contain phytochemicals, potassium and antioxidants, along with fiber and inulin, which promote a healthy heart and digestive system
Ø And just 1/4th cup counts as one serving of the 4 you should be eating each day.
Cranberries - contain many phytochemicals and antioxidants that may help to prevent diseases including cancer and heart disease, along with slowing the aging process. Harvard study shows can help prevent urinary tract infections
Brussels sprouts - a cruciferous vegetable, along with broccoli and mustard greens that contains Sulphoraphane. Stimulates the body to produce its own protective enzymes, and neutralizes free radicals.
Take these phyto-friendly foods and create something unique and delicious this Thanksgiving by trying these recipes:
Pumpkin Tamales filled with shredded beef and raisins (pumpkin, raisins): Substitute shredded turkey for shredded beef, which gives you a delicious way to use your leftover turkey!
http://www.calraisins.org/recipes/recipe.cfm?id=755
California Waldorf Salad (apples, raisins, walnuts): plus low in calories and high in fiber
http://www.loveyourraisins.com/recipes/recipe.cfm?id=346
Cranberry Orange Sauce (Cranberries, oranges plus skin)
Golden crusted Brussels sprouts (Brussels sprouts, olive oil)
Raisin Pumpkin Cake (raisins, walnuts, pumpkin): This is so easy because you start with a yellow cake mix; add raisins, nuts and spices. Get non-guilty pleasure from a delicious dessert.
http://www.calraisins.org/recipes/recipe.cfm?id=114
Recipes for the Pumpkin Tamales, California Waldorf Salad and Raisin Pumpkin Cake can be found on www.loveyourraisins.com
Recipes for the Golden crusted Brussels Spouts and Cranberry Orange Salad can be found on www.maryleechin.com
As seen on KMGH-TV7 Denver
This Thanksgiving doesn't have to be a food fiasco, filled with heavy or fat-filled options. Feature fall foods for your Thanksgiving meal that really pack a nutritional punch.
Phyto-Friendly Foods and Tips:
Fall is a great time to enjoy traditional foods that are so associated with colder weather, warmth and comfort and the upcoming holidays.
Luckily many of these foods are also nutrition powerhouses, packed with nutrients to keep you healthy and strengthen you immune system
Choose foods that are phyto-friendly. These are foods that contain important phytochemicals, antioxidants, and fiber, plus many other nutrients.
These same foods are budget-friendly, too. Each is in-season and can be easily obtained.
Pumpkins - contain phytochemicals, carotenoids, such as beta-carotene; excellent source of Vitamin A, good source of Vitamin C
Walnuts -Omega 3s (a beneficial fat), phytochemicals and Vitamin E
Apples - contain phytochemicals, including flavonols, excellent source of fiber
Ø California Raisins - contain phytochemicals, potassium and antioxidants, along with fiber and inulin, which promote a healthy heart and digestive system
Ø And just 1/4th cup counts as one serving of the 4 you should be eating each day.
Cranberries - contain many phytochemicals and antioxidants that may help to prevent diseases including cancer and heart disease, along with slowing the aging process. Harvard study shows can help prevent urinary tract infections
Brussels sprouts - a cruciferous vegetable, along with broccoli and mustard greens that contains Sulphoraphane. Stimulates the body to produce its own protective enzymes, and neutralizes free radicals.
Take these phyto-friendly foods and create something unique and delicious this Thanksgiving by trying these recipes:
Pumpkin Tamales filled with shredded beef and raisins (pumpkin, raisins): Substitute shredded turkey for shredded beef, which gives you a delicious way to use your leftover turkey!
http://www.calraisins.org/recipes/recipe.cfm?id=755
California Waldorf Salad (apples, raisins, walnuts): plus low in calories and high in fiber
http://www.loveyourraisins.com/recipes/recipe.cfm?id=346
Cranberry Orange Sauce (Cranberries, oranges plus skin)
Golden crusted Brussels sprouts (Brussels sprouts, olive oil)
Raisin Pumpkin Cake (raisins, walnuts, pumpkin): This is so easy because you start with a yellow cake mix; add raisins, nuts and spices. Get non-guilty pleasure from a delicious dessert.
http://www.calraisins.org/recipes/recipe.cfm?id=114
Recipes for the Pumpkin Tamales, California Waldorf Salad and Raisin Pumpkin Cake can be found on www.loveyourraisins.com
Recipes for the Golden crusted Brussels Spouts and Cranberry Orange Salad can be found on www.maryleechin.com
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