Dietitian-n-da-Kitchen

Summer Strawberry Sorbet

2013-06-04T12:47:00.005-05:00

"Like strawberry wine, 17, hot July moon..."

"Strawberry fields forever..."

Okay, I`m done.

Wait, one more...

"They were talking in the strawberry swing..."

I`m done.

In honor of this tasty summer fruit, I made sorbet! This refreshing dessert should be enjoyed in a small amount, due to its high sugar content. However, a small amount is just enough to satisfy your sweet tooth and strawberry flavor craving!

Summer Strawberry sorbet

1/4 cup corn syrup (the clear kind)

2 lbs fresh strawberries- rinsed and stems removed

1/4 cup lemon juice

1 cup sugar

1 cup water

Begin by blending strawberries in a food processor until pureed. If you are sensitive to seeds (in such cases as diverticulitis), push strawberry puree through a fine mesh sieve to remove the seeds. Otherwise, continue by combining puree with corn syrup and lemon juice. Set aside.

Meanwhile, bring sugar and water to a boil. Reduce to simmer and cook for 5 minutes to create a simple syrup. After 5 minutes, remove from heat and let cool completely.

Once simple syrup has cooled, combine with strawberry puree mixture. Set bowl in the fridge and stir every 15 minutes for 1 hour.

Then, put sorbet mixture into ice cream churner and "churn" according to manufacturer instructions for 2 hours.

Eat immediately or, if possible, save some for later by freezing it!

The Simpler Approach to Food

2013-05-09T16:46:00.004-05:00

Something was recently brought to attention that I had never really given much thought to before...simplicity.

The word "simple" can be associated with many different ideas: simple-minded (as in "ignorant"), simple kind of man (as in the Lynyrd Skynyrd song), simple (as in a minor level of difficulty).

I am a right-brained thinker, drawn to creativity and all things non-conventional. This carries over into my cooking and food choices. There is nothing more boring to me than basic mashed potatoes, buttered corn, and pot roast. My critical mind perceives these dishes as lacking in thought and preparation!

My significant other has given me a new outlook on food and cooking. He is from Sardinia and, as you might have guessed, grew up on pasta and wine. We take turns cooking each other dinner...mine always being something new and complicated or odd and his always being the exact opposite: simple. His theory (more or less) is "the fewer ingredients, the better." He cooks pasta to perfection, "al dente". Then, completes it with a simple sauce of sauteed onions, garlic, fresh cherry tomatoes, tuna, olive oil, salt and pepper. That`s all! And...it is probably the best pasta that I have ever had. My version of that would have consisted of a whole list of ingredients found from a Food and Wine Magazine, plus a few ideas of my own "thrown-in".

Furthermore, when we go to a restaurant, my Sardinian avoids the ahi tuna-coated-in-toasted-sesame-seeds with some fancy sauce blah blah blah....whereas for me, that`s the first thing I would go for! He says "you should be able to taste the fish", which is true for any quality ingredient. Is not the point of a protein-centered dish to highlight the quality and taste of the protein itself? If it is a quality piece of fish (or whatever ingredient you want to propose), it should be cooked in such a way that you talk about the fish...not the super spicy-cha cha-herby sauce that was poured over it.

Though I don`t agree 100% with him, this discovery definitely got me thinking...maybe simplicity is not so bad afterall! Simple does not always have mean uncreative. Simple, when combined with technique and/or quality (such as proper cooking technique and quality ingredients) can result in a satisfying combination.

Simple combinations i would now recommend (after this enlightening experience)...

Whole wheat penne, canned tuna (drained), fresh italian parsley (chopped), EVOO (buy the good stuff from Italy or Greece), salt, pepper.
Stone fruits (pears, peaches, plums), quartered and tossed with a sprinkle of sugar, then baked until fork-tender.
Asparagus, lemon juice, salt, and pepper- grilled or baked until stalks are al dente.

Cinnamon-Honey Almond Butter

2013-03-22T10:52:00.002-05:00

What is better than almond butter? Almond butter enriched with a touch of honey and cinnamon!

Cinnammon-Honey Almond Butter

10 oz raw almonds,

1-2 T Canola oil

1 T honey

1 tsp cinnamon

Preheat oven to 400 F.

Toast almonds for 15 minutes or until they become shiny. (This means the natural oils are seeping out).

Next, if you prefer no skins in your almond butter, remove them. (This can be done easily after roasting and cooling. Just rub them between your fingers!) If you like the skins (they add a nice smoky flavor), keep them.

In a food processor, combine almonds with other ingredients. Process until it reaches the consistency you like...smooth? chunky? a mixture? If you want a smoother, runnier consistency, add 1 more T of Canola oil. (But note, this adds more calories!)

Use on crackers, bread, etc! Yummmmm

National RD Day

2013-03-13T08:42:00.001-05:00

Today is Nation Registered Dietitian Day.

The importance of this? To celebrate an educated and trusted profession! Registered Dietitians are the experts in Nutrition. If someone gives you nutritional advice but does not have RD after their name, take their advice with a grain of salt. There are many phonies out there who call themselves "nutritionists", but unless they are Registered Dietitians...that title means nothing!

What is an RD, specifically? Click here for the answer

How can I find an RD? Click here to find an RD in your area

Lemon Ricotta Gelato

2013-03-12T06:43:00.002-05:00

Ricotta in ice cream? Really? Well, not exactly. This is gelato. The difference: gelato is made with whole milk, while ice cream is made with heavy cream! Therefore, gelato = less fat and calories! I do want to preface this recipe with a disclaimer...just because it uses part-skim ricotta and milk rather than cream does not mean you should eat the entire batch....

Lemon Ricotta Gelato

2 1/2 c part-skim ricotta cheese

1 cup sugar

1 tsp vanilla

zest and juice of 1 lemon (Zest it first, juice it second!)

1/4 tsp salt

1 cup whole milk

Place all ingredients together in a bowl and beat until well combined. Transfer to an ice cream maker and process until thick, creamy, and frozen! Serve immediately (best) or place in freezer to eat later.

Note: If you freeze before serving, make sure to remove from freezer and let sit 5-10 minutes before serving. Gelato is supposed to be served at a slightly warmer temperature than ice cream (whole milk freezes harder than cream because the fat content is lower) so that you get the best flavor and consistency.

Serving suggestions:

Garnish with candied lemon peel (shown).

Top with fresh fruit or blueberry compote (click here for compote recipe)

Serve with ginger snaps (complementary flavors!)

Roasted Balsamic-Rosemary Medley

2013-03-11T18:19:00.004-05:00

(served over bulgur wheat)

Roasted Balsamic-Rosemary Medley

2 anjou pears, sliced

5 oz baby carrots

5 oz fresh mushrooms, sliced

2 T balsamic vinegar

4 T EVOO

fresh rosemary

Preheat oven to 400 F. Line a baking sheet with aluminum foil.

Toss all ingredients together and transfer to prepared baking sheet.

Bake for 30-40 minutes. Serve immediately over brown rice, bulgur wheat, or whole wheat pasta.

Cilantro Dip for Naan Bread

2013-03-06T11:20:00.001-06:00

Whether you like Indian food or not, you probably like naan bread. The same is for Greek food...if you don`t like it you at least would eat the pita bread! One of the best dips for naan bread is "the green one". This commonly consists of cilantro, oil. chiles, lemon juice, and garlic. I love the chipotle/adobe flavor that is in southwestern cuisine, so I decided to throw that in to replace the chiles. I am a vinegar-lover, so I used that as my acidic ingredient. Lastly, I am currently snowed in and have no naan bread! Nor do I have the ingredients for it. Instead, I used whole wheat tortillas and made my own chips...

Cilantro Dip

1 1/2 c fresh cilantro (leaves, no stems)

2 T canola oil (don`t use olive oil...will make a funky flavor!)

2 tsp adobe sauce

1 tsp white vinegar

1 tsp garlic powder

1/4 tsp salt

1 tsp sugar

Blend all ingredients together in a food processor until consistent sauce is formed. Serve immediately.

Baked Whole Wheat Chips

4 whole wheat tortillas (cut into 6 triangles each)

cumin

salt

Preheat oven to 400 F.

Prepare a baking sheet by greasing with cooking spray. Distribute tortilla triangles evenly on the baking sheet and spray with cooking spray. Spring with cumin and salt. Bake in preheated oven for 5-7 minutes.

Cinnamon Tortilla Snacks

2013-03-05T06:20:00.000-06:00

Cinnamon Tortilla Snacks

4 whole-wheat tortillas (fajita-size)

6 T Chocolate PB2 (Not sure what this is? Click here )

4 T water

Cinnamon

Pre-heat oven to 400 F.

Line a baking sheet with foil or parchment and grease with cooking spray.

Add water to Chocolate PB2 and stir until smooth. Spread a thin layer of this mixture evenly over a tortilla. Roll tortilla up and cut in half. Repeat with remaining 3 tortillas and Chocolate PB2 mixture.

Place tortilla rolls on baking sheet. Spray with cooking spray and sprinkle with cinnamon.

Bake for 5-7 minutes. Serve warm or room temp.

Eggless Whole Wheat Pancakes

2013-03-04T08:21:00.000-06:00

Eggless Whole Wheat Pancakes

1 cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1 T flax seed mill in 3 T water

2 T butter, melted

1/2 c skim milk

Heat a skillet over medium and grease with cooking spray.

Mix first 4 ingredients together and set aside.

Combine flax in water, melted butter, and milk. Add to dry ingredients and mix until just combined.

Pour a small amount of batter into the heated skillet and cook for 2-3 minutes on each side. Repeat with remaining batter.

Top pancakes with fresh berries, nonfat plain Greek yogurt, and a drizzle of honey!

Polenta and Butternut Squash Lasagna

2013-03-03T13:06:00.003-06:00

Never tried polenta? You have been missing out then! Don`t know what polenta is? Click here.

Polenta & Butternut Squash Lasagna

2- 18 oz. pkgs pre-cooked polenta (comes in cylinder shape)

10 oz. fresh butternut squash

1/2 c low-sodium chicken broth

2 c part-skim ricotta cheese OR low-fat cottage cheese

2 c shredded low-fat mozzarella cheese

2 T Italian seasoning

Rosemary for garnish

Pre-heat oven to 400 F.

Grease a 9x13 inch glass baking dish with cooking spray.

In a medium saucepan, bring chicken broth to a boil. Add squash, reduce to simmer, and cover. Cook until squash is tender (about 25 min). Puree with a hand blender or food processor until a smooth, sauce-like consistency. Set aside.

Add Italian seasoning to ricotta or cottage cheese. Stir to combine and set aside.

Cut both cylinders of polenta into round slices each about 1/2 cm thick. Line the bottom of the baking dish with one layer of polenta rounds. Spread a thin layer of ricotta cheese mixture. Next, spoon pureed squash sauce evenly over the cheese. Top with a layer of mozzarella. Repeat until you are out of ingredients!

Note: Make sure the last layer you add is mozzarella.

Bake in preheated oven for 40 minutes, until top layer of cheese is bubbly. Remove and let stand 5-10 minutes before cutting and serving. Garnish each plate with fresh rosemary.

Roasted Butternut Squash Tacos with Turkey Bacon & Black Beans & Avocado-Adobe Cream

2013-03-01T08:50:00.002-06:00

Roasted Butternut Squash Tacos with Turkey Bacon and Black Beans and Avocado-Adobe Cream

For the tacos:

10 oz. fresh butternut squash, cubed

1 T canola oil

1 tsp cumin

1 tsp chili powder

1/2 tsp garlic powder

salt and pepper to taste

1/2 yellow onion, diced

6 slices low-sodium turkey bacon, chopped

1 tsp canola oil

1 cup of cooked black beans, (if canned, then drain and rinse)

1/2 c pepper jack cheese, shredded

cilantro

4 whole wheat tortillas

For the Avocado-Adobe Cream:

1/2 of a ripe Hass avocado

1 T adobe sauce (The sauce that chipotle peppers are canned in.)

1/3 c nonfat plain Greek yogurt

skim milk

Preheat oven to 400 F.

In a bowl, toss squash with oil and dry spices. Arrange on a baking sheet. Bake in preheated oven 25-30 minutes.

While the squash is baking, heat 1 tsp oil in a skillet over medium. Add onions to hot pan. Saute for 2 minutes, then add bacon. Cook until bacon is crispy and onions translucent. Remove from pan and drain. Pat with a paper towel to remove excess grease.

Prepare cream by blending avocado, adobe sauce, and yogurt in a food processor. Add milk 1 T at a time until cream has reached a pourable consistency. (Runny, but not watery.) Set aside.

Remove squash from oven. Divide evenly among 4 tortillas. Add 1/4 cup beans to each tortilla. Next, add bacon and onions to each. Drizzle a small amount of cheese over each. Dollap or drizzle a T of prepared cream over each taco and garnish with fresh cilantro.

Enjoy!

Stay tuned for...

2013-02-28T15:54:00.000-06:00

Roasted Butternut Squash Tacos with Turkey Bacon and Black Beans!

Polenta and Butternut Squash Lasagna!

....Can you tell I am a tad bit obsessed with butternut squash right now? Yummmmm...

Feast on the Fruit or Just Juice It?

2013-02-25T11:00:00.002-06:00

It seems like everyone these days juices. I have heard people become obsessed with concoctions that I just could not stomach...

So what`s the deal? Are homemade smoothies and juices a good idea?

That depends on what goes in them, how much, and what you are using the juice or smoothie concoction for.

People often juice their favorite fruits and veggies as a way to fit more nutrients into their diet, a great idea!

However, I do have a few thoughts:

Consider the fiber in those fruits and veggies. Fiber is often in the peel and pulp, which sometimes gets strained out of juices. You need fiber!
An adult needs anywhere from 1.5-2 cups of fruit daily. Many people have this in just one of their juices or smoothies. While fruit is good for you, eating too much of it takes up calories that might otherwise be used up in the other food groups that you need: whole grains, lean protein, veggies, and healthy fats.
Watch what you add! I have heard everything from wheat germ to protein powder to blackstrap molasses in various juicing and smoothie concoctions. Adding certain supplements for added benefits is advised, but just make sure you don`t kick up the calorie amount so much that you are canceling out the benefits!
We like to eat. Our brains communicate with our tummys when we chew and swallow food to help us know when we are full and satisfied. Drinking your food does not always have the same result! You may feel like you are hungry even though you just drank 300-400 calories!
Just because you add honey or agave, both considered natural since one comes from bees and another from a plant, does not mean you aren`t adding calories and sugar!

Better-for-you Birthday Cake!

2013-02-21T10:20:00.000-06:00

Today is my birthday and like everyone else who has a sweet tooth, I LOVE cake. Birthday cake, graduation cake, anniversary cake....and my favorite thing about holy unions: wedding cake! (Oh! And the champagne...)

But most of the time we have NO idea what goes into these cakes! Shortening in the frosting, a dozen eggs in the batter, a heaping of sugar in the fondant.....cake is often a trans- and saturated-fat-filled and cholesterol-soaked slice of a blood sugar nightmare. Though yummy to the tastebuds, it does virtually nothing good for your body.

While we can`t control what the bakery puts in the pre-made cake that is sitting on the table at your graduation party, we can control what goes into what we make ourselves! Though I don`t encourage frequent use of store-bought cake mixes, I know most people buy them and use them for birthdays and special occasions. So rather than preach against them, let me suggest some ways to make them better for you...

Swap out the oil that the cake mix requires for an equal amount of applesauce (you won`t detect this in the finished product).
Swap out the oil that the cake mix requires for an equal amount of Greek yogurt (you won`t detect this in the finished product).
Swap out the oil that the cake mix requires for an equal amount of mashed avocado. I would only recommend this in chocolate or red velvet cake. (Otherwise, the color will be different!)
Swap out the egg or eggs that the cake mix requires for egg whites, egg substitute, OR 1 T of flax seed mill in 3 T water for every egg.
Leave out both the oil AND the eggs and add a 1 can of pureed pumpkin. This will make for a stiffer cake but won`t change the flavor. I would only recommend using this with chocolate, red velvet, spice, and carrot cake mixes.
Add raisins and chopped nuts to the batter. This will add iron, protein, and some healthy fats to your dessert!
If using a carrot cake mix, add 1/2 shredded carrots to the batter! This will add moisture and Vitamin A!

Brown Sugar Fiber Wafers

2013-02-18T08:43:00.002-06:00

Brown Sugar Fiber Wafers

1 c peanut butter (or other nut butter)

1 c brown sugar

1 egg, lightly beaten

1 tsp baking soda

1/2 c flax seed mill

Preheat oven to 350 F. Grease a baking sheet with cooking spray.

Combine all ingredients and dollop by teaspoon-fulls onto baking sheet. Flatten out with a fork, as you would peanut butter cookies.

Bake in preheated oven for 6-7 minutes. Wafers will be crisp, not soft.

Balsamic Glazed Brussel Sprouts with Gorgonzola

2013-02-18T08:34:00.003-06:00

Balsamic Glazed Brussel Sprouts with Gorzonzola

10 oz. brussel sprouts, *fresh (frozen do not cook as well)

1.5 T EVOO

1 T brown sugar

2 T balsamic vinegar

1/2 T red pepper flakes

gorgonzola cheese, crumbled

Preheat oven to 400 F. Line a baking sheet with tin foil.

Combine all ingredients except for cheese. Bake in preheated oven for 35-40 minutes (they will be somewhat charred). Top with gorgonzola cheese and serve hot.

Cheesy Cauliflower Squash Bake

2013-02-18T08:24:00.002-06:00

Cheesy Cauliflower Squash Bake

1 cup steamed cauliflower

1 cup steamed butternut squash

1 cup 2% shredded cheddar cheese

6 oz plain non-fat Greek yogurt

1 egg, lightly beaten

Preheat oven to 350 F. Grease a square casserole dish OR 4 small ramekins.

Combine cheese, yogurt, and egg in a bowl. Make sure cauliflower and squash have cooled, then add to mixture. Fold until combined.

Empty into casserole dish or ramekins.

Bake in preheated oven for 30 minutes until bubbly.

*Serve as a side dish or over brown rice.

Presto Pesto!

2013-02-08T15:55:00.002-06:00

Gnocchi a la Pesto

Love pesto? Make it yo-self! Combine fresh basil leaves, a few cloves of garlic, grated parmesan cheese, pine nuts, and good quality olive oil in a food processor and voila!...fresh pesto. If you are a curious cook like me, try swapping a few ingredients.... Trade the basil for italian parsley or spinach (much different flavor!), the parmesan cheese for feta, and even the pine nuts for macadamia nuts or walnuts! These changes will provide a world of different flavors to your pesto! Other suggestions for the green stuff? Try arugula or peas as your base!

Apple chips

2013-02-04T16:21:00.002-06:00

Bad apple? Turn mushy apples into tasty apple chips!

Slice into 1/8 inch thick slices and bake @ 400 °F for 10 minutes!

Pumpkin soup...better late than never

2013-02-04T16:19:00.002-06:00

Leftover pumpkin? Make soup!

2 c pumpkin, 2 c milk, 1/2 t ea.nutmeg & ginger, 2 t cinnamon, 1 T b sugar. Heat n serve!

Pizza Crust...using cauliflower!

2013-02-04T15:51:00.003-06:00

Flourless Pizza Crust

1 cup steamed cauliflower, cooled

1 T Italian seasoning

¾ c shredded 2% cheese

¼ c flaxseed mill

1 egg, lightly beaten

coarse ground cornmeal

Preheat oven to 450°. Grease a 9-inch round cake pan with cooking spray. Sprinkle lightly with cornmeal.

Puree cauliflower in a food processor until smooth, mashed potato-consistency. Empty into a bowl and add remaining ingredients. Stir with a fork to combine.

Press mixture into prepared cake pan. Bake for 12-13 minutes. Add sauce and toppings and broil until bubbly!

Spicy Roasted Chick Pea Snack

2013-02-04T15:43:00.003-06:00

These are like corn nuts...only better!

Spicy Roasted Chick Peas

1 can chick peas, drained

2 T EVOO

chili powder, salt, garlic powder, cumin, red pepper flakes to taste

Preheat oven to 400°. Line a baking sheet with tin foil or parchment paper.

Rinse chick peas. Dry with a paper towel. Toss chick peas in a bowl with oil and spices.

Spread onto prepared baking sheet and bake for 25 minutes.

*Note: Watching your sodium? Omit the added salt!

Eggless, gluten-free chocolate chip quick bread! (There's a vegan variation too!)

2013-01-09T16:31:00.001-06:00

Gluten-free, eggless choco-chip bread

1 cup rice flour

1.5 T brown sugar

1 ¾ t baking powder

½ t salt

1 T flax seed mill in 3 T water (let stand a few minutes before using)

½ c skim milk

1/8 c fat-free Greek yogurt (plain or vanilla)

½ c chocolate chips

Preheat oven to 350°. Grease a loaf pan with cooking spray.

Combine all ingredients except for chocolate chips. Fold these in last.

Pour into greased loaf pan and bake for 20-25 minutes. Remove from oven and let stand for 30-45 minutes before slicing.

*Vegan? Sub in carob chips for the chocolate, rice milk for the skim milk, 1/8 c of canola oil or applesauce for the Greek yogurt.

*Lactose-intolerant? Use rice milk in place of skim milk and sub in 1/8 c of canola oil or applesauce for the Greek yogurt.

Cake: An Eggless Option

2013-01-03T13:11:00.000-06:00

Eggless Cake (For Vegan and Lactose-Free Variations, continue to scroll down)

2 T ground flax seed in 6 T (3 oz) of water

1 c low-fat plain Greek yogurt

Combine and set aside.

1 c white sugar

1 cup Splenda

2 tsp vanilla

1 tsp lemon flavoring

1 1/2 c self-rising flour

Mix well. Add yogurt mixture.

Pour into a 8 x 8 inch pan that has been sprayed with cooking spray.

Bake at 350 degrees for 30 minutes.

**Vegan and Lactose-Free: Substitute soy yogurt or coconut milk yogurt for Greek yogurt.

Food allergies and sensitivies

2013-01-03T12:56:00.003-06:00

It seems that food allergies and sensitivities are sadly more prominent. No one is more sympathetic towards those who fit in this category than myself! I love foods of all kinds and really feel for those who cannot tolerate certain ones...

So, I would like to start offering some various recipes for those who require eggless, gluten-free, lactose-free, etc. Stay tuned for Eggless Cake and other yummies...