The Nutrition Kitchen

National Eating Disorders Awareness Week

2012-03-01T11:58:00.000-08:00

This is going to be a quick post, but since it is National Eating Disorders Awareness Week, I thought I would share a great article from USA Today on the subject. There are so many types of eating disorders that extend beyond anorexia and bulimia. It is important to stay informed and aware so that you can recognize the signs of disordered eating in a loved one and have the tools to help if necessary.

Visit the National Eating Disorders Awareness website for more information on the subject.

North African Couscous Paella

2012-02-25T07:45:00.001-08:00

I just made this recipe the other night and it was so delicious I had to post it! I got it from the Moosewood Restaurant Cooks at Home cookbook. For those of you who don't know, Moosewood Restaurant is an amazing vegetarian restaurant located in Ithaca, NY. We had the pleasure of eating an amazing meal there this past summer when we spent a weekend in Ithaca. Because it has won so many awards and is world renowned for its vegetarian food and best-selling cookbooks, I thought it was going to be a stuffy, overpriced place and it was exactly the opposite. It was warm, inviting and the menu (which changes everyday) was so diverse and healthy. I bought the "Cooks at Home" cookbook when I was there and make dishes from it all the time. This one was such an easy, healthful, one-pot meal (the ingredient list is a little long but don't worry, it's so simple)...enjoy!

North African Couscous Paella - delicious!

North African Couscous Paella
serves 2

Ingredients:
2 tbsp oilive oil
1/2 cup chopped red bell pepper
4 scallions, chopped
2 garlic cloves, minced or pressed
1 tsp ground coriander
1/2 tsp turmeric
pinch of cayenne
2 cups hot water
1 package spiced dry tofu, cut in to 1/2 inch cubes (you can find this at the Asian supermarket- or just use extra firm tofu, well drained and pressed)
1 cup fresh or frozen green peas (I used frozen)
1 cup-quick cooking couscous (I used whole grain couscous)
1 tbsp margarine or butter (I used Smart Balance)
salt and ground pepper to taste
toasted slivered almonds (optional)
chopped parsley (optional - I didn't use because we didn't have any)
lemon wedges (optional)

Heat the oil in a large saucepan with deep sides. Add peppers, scallions, garlic, coriander, turmeric, and cayenne and saute on medium heat for 3 - 4 minutes, stirring occasionally. Stir in hot water.
Add tofu and cook for another 3 - 4 minutes, until it is heated through.
Stir in the peas and cook for another minute.
Mix in the couscous and margarine or butter.
Cover and remove from the heat, let stand for 5 minutes.
Uncover the pan and, using a fork, stir thoroughly to fluff up the couscous to break up any lumps.
Add salt and pepper to taste. Serve topped with toasted almonds and lemon wedges (and parsley if you want to use it)

If you have some sriracha sauce laying around and want a little more spice, a squeeze or two of it mixed in is so tasty!

Nutrition Information (per 8oz serving)
Calories: 264 Fat: 7.2g Protein: 13g Sodium: 128mg Carbohydrates: 36.8g

Quinoa

2012-02-07T08:34:00.000-08:00

When I plan a meal I try to make it as balanced as possible: with a protein, a green veggie and a grain. But, let's face it, there is only so much brown rice a person can eat. One fun grain to start incorporating in to your meals is QUINOA (pronounced keen-wah). When some people hear about quinoa they say, "quin-whaaat?" But, I assure you, it is very easy to prepare and is good for you as well!

uncooked quinoa

Quinoa is actually not considered a "true grain" because the crop is not a member of the grass family like wheat, barley or other grains. It is considered a pseudocereal and is closely related to species such as beets, spinach and tumbleweeds. Quinoa originated in the Andes of South America in Ecuador, Bolivia, Columbia and Peru. The Incas worshiped the crop and referred to it as "the mother of all grains."

The nutritional value of quinoa is excellent. The protein content is very high (12-18%) and, unlike other grains such as rice and wheat, quinoa contains a full set of essential amino acids, making it a source of complete protein. It is also a great source of dietary fiber, magnesium, phosphorus and iron. One other great benefit is that it is naturally gluten-free and easily digestible.

cooked using the method described

I have learned a great trick or two from Tom's mom, Gail, for preparing tasty quinoa, which can sometimes have a very bland flavor. First, you rinse your quinoa then toast it for a few minutes in a hot, dry pan until you start to smell the great toasted, nutty scent. Then, you cook it according to the package directions (usually bring to a boil, reduce heat, cover and simmer for about 10 minutes). Once all the liquid has been absorbed, you return the quinoa to the toasting pan and toast it again, adding some spices such as garlic powder, onion powder, salt, pepper, or whatever other spices you like. Using this method is very easy and gives your quinoa a little crunchy texture and a great nutty, spiced flavor!

I just starting making our quinoa using the described method and we love it! Do you have any other tricks to tasty quinoa? Please share with us!

School's in Session!

2012-01-28T12:20:00.000-08:00

I am happy to report that I have survived my first week of school. For those of you who don't know, I am taking Chemistry 101 and Biology 107 this semester at Montgomery College. (see Hello Internet! post for more details about my plan to become a Dietitian) It is quite an experience being back in school and I had some rather interesting "first week" kinks to work out.

The school week started with attending my first Chemistry lecture in about 10 years. I walked in to the classroom about 5 minutes late because apparently Montgomery College does not have enough parking spaces for all of its students and I struggled to find a space. Anyhow, the first thing that greeted my arrival was an older gentleman ranting and raving, in an accent I could barely understand, about how technology is ruining our brains and how the billionaire corporations are all Ponzi schemes. To my surprise, he was the Chemistry professor and that was part of his lecture. I sat through about 3 hours of his "teaching" and only learned approximately half of the scientific method. I was crushed and could not accept that this man held the keys to my success in Chemistry.

I discovered that my Chemistry lab professor, who I learned more from in 5 minutes than I learned in 3 hours from the other professor, had an opening in a section of her class that meets Monday, Wednesday and Friday mornings. I quickly rearranged my schedule and switched in to her class faster than you can say "polyatomic ion."

To make one thing clear, I am going to school to LEARN. As an adult going back to school, I'm not messing around. I am taking my studies very seriously and want to get As. There are many more science classes in my future and if I don't get the right foundation with the basic courses I am doomed.

As I had imagined, I am in classes with a lot of 18 and 19 year-olds. Luckily, though, my evening Biology course is mostly adults who work during the day and attend school at night. It is great to know that I am not alone in the "adult going back to school" endeavor. Wish me luck!

Vitamin D

2012-01-19T08:13:00.000-08:00

Working at a nutritional supplement company has allowed me to start learning more and more about certain vitamins and minerals that support healthy bodies. One of the vitamins I am most interested in is VITAMIN D. It is a very important nutrient that, unless you take a supplement or spend lots of time in the sun, you will have a difficult time achieving sufficient levels through diet alone.

One of the most significant roles that vitamin D plays in the body is to aid in the absorption of calcium, which we all know is a key nutrient for bone health. Studies also show that there is a link between low blood levels of vitamin D and various cancers, cardiovascular disease, depression, type 2 diabetes and auto immune diseases. There are many benefits of vitamin D including improved neuromuscular function in the elderly, lower risk for rheumatoid arthritis, and aiding in the growth and development of the fetus during pregnancy.

It is estimated that at least one-third of Americans have low vitamin D levels. The greatest source of vitamin D, aside from supplements, is the sun. It is produced in response to UV exposure to our skin cells. It's possible to get enough vitamin D from the sunlight. However in many parts of North America, the rays are too weak in the winter months and, with increased sunscreen use to protect against skin cancer, plus the fact that we tend to spend more time indoors than out, it is difficult to achieve the amount of exposure we need to get adequate levels of vitamin D.

The only foods that are considered to be a good source of vitamin D are wild-caught fatty fish such as salmon, mackerel and sardines. A great deal of the farmed fish we typically eat contains about 1/4 the amount of vitamin D that wild-caught fish contains. Milk, which tends to be fortified with vitamin D (it does not naturally contain it) only contains about 100 IU (International Units) per 8 ounces.

The current RDA (Recommended Dietary Allowance) set by the Institute of Medicine's Food and Nutrition Board is 600-800 IU, depending on age. The upper limit is set at 4,000 IU per day. You can see why many people, unless they take supplements, have a hard time achieving even the conservative RDA of 600-800 IU.

Now, I am not telling you to go out and start taking vitamin D supplements, but I do find the subject very interesting since this seems to be a very important nutrient that roughly 1/3 of us are lacking. I have started taking a multivitamin containing 2000 IU per day (among other nutrients important for young women) as an insurance policy against many of the diseases mentioned above.

Spicy Brussels Sprouts

2012-01-13T09:46:00.000-08:00

I try to incorporate some form of deep green, leafy vegetable into my home-cooked dinners. A new favorite for Tom and me is brussels sprouts. They belong to the cruciferous family of vegetables and their leafy green cousins include cabbage, kale, collard greens, broccoli, bok choy and cauliflower.

Nutritionally speaking, they are wonderful for you. Brussels sprouts are a good source of vitamins A and C, dietary fiber and folic acid. They also contain a nutrient called sinigrin, which, studies show has the ability to destroy precancerous cells if consumed regularly.

Brussels sprouts have gotten a bad wrap for being smelly, mushy and altogether unappetizing. The old fashioned way of preparing brussels sprouts was to boil them to death. The act of boiling does two bad things: it reduces the the level of anti-cancer compounds and it tends to overcook them, in turn, releasing a sulfurous odor. Steaming, roasting, and stir frying are all much better ways of cooking your sprouts.

Try my really delicious (and easy!) recipe for Spicy Brussels Sprouts. I make these at least once a week; it is my favorite preparation.

Spicy Brussels Sprouts
makes approximately 2-4 servings
(we love these so much that it's usually just enough for the two of us...)

Ingredients:

2 cups brussels sprouts, ends trimmed and cut in half
1 tbsp (split in to 3 tsps) non-dairy buttery spread (I use Earth Balance Buttery Spread )
1/4 tsp salt
1/4 tsp pepper
1 tsp or a generous sprinkling of red pepper flakes (to taste, of course)

Spicy Brussels Sprouts after being stirred up in the pan

Melt 1 tsp of the Earth Balance in a large saute pan on medium heat. Take the pan off the heat (so that you don't burn the butter) and place the brussels sprouts flat side down, in one layer, on the pan.

Put the pan back on the heat and lower to medium-low. Sprinkle the sprouts with salt, pepper, and red pepper flakes. Put the remaining Earth Balance on top of the sprouts and cover.

Cook, covered, for about 5 minutes or until the bottom the sprouts are browned (I like mine pretty browned as you can see in the picture but you really just need to make sure they are cooked through and not too crunchy).

Stir so that the tops of the sprouts get some contact with the pan and cook for about one more minute.

Enjoy!

Nutrition Information:
per 1/2 cup serving
Calories: 50 Fat: 2g Saturated Fat: 0.6g Sugar: 1g Sodium: 51mg Protein: 2g Fiber: 2g

Books!

2012-01-12T18:03:00.000-08:00

Here's an update for those of you who are following my journey back to school. I bought my books today for my first two classes back: Chemistry 101 and Biology 107. They both have labs and discussions so there are a total of 6 books for the two classes. That big stack of books set me back about $300 but I am optimistic that they will be the beginning of a great new career for me. Here's to studying!

my new best friends!

Flax Fan

2012-01-12T08:25:00.000-08:00

Something that I have started incorporating into my diet is FLAX in the form of ground flax seeds. I typically eat a serving of this a day, which equates to about 2 tablespoons. There are a lot of trendy seeds and berries to try (chia seeds, acai berries, gogi berries, etc) but to get the most "bang for your buck" I would go with flax if you are going to try any of them. You can get a bag of Bob's Red Mill Whole Ground Flax Seeds for about 5 bucks. And this bag will last you a long time if stored in the fridge.

my bag of flax!

The nutritional benefits of flax seeds are great. They are packed with alpha-linolenic acid or ALA which is an omega-3 fatty acid. A diet rich in omega-3s can help reduce inflammation associated with asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis. This nutrient is also shown to help reduce bone loss, and protect against heart disease, cancer and diabetes. Additionally, omega-3s can help to reduce and control blood pressure. The benefit that you will see almost immediately is that, since flax seeds are rich in fiber, they can help you to become more regular. For a full list of the specific proven benefits associated with consuming flax seeds check out the Mayo Clinic's website.

"How do they taste?" you ask. I would say they taste pretty good. Flax seeds are somewhat nutty, but the flavor really isn't imposing at all. You can sprinkle them on any cereal or oatmeal, bake them into cookies and cakes, mix them in to waffles or pancakes, or blend them in to your favorite smoothie. Really, you can add them to almost any other food you like. Grinding them (or buying pre-ground like I do) increases their digestibility and therefore their nutritional benefits.

ground flax seeds

When you start to incorporate flax seeds into your diet, start slowly to decrease the chance of getting an upset stomach. As with adding any fiber source to your diet, it may increase...ahem...flatulence and bloating. Of course, if this is an unbearable problem for you, I would suggest using another form of omega 3s in your diet such as fresh water fish or a fish oil supplement.

I am a flax fan, and if you give them a try, think you will be too!

Wings and Chili

2012-01-05T14:18:00.000-08:00

We had company over the other other night to watch the Sugar Bowl (Go Michigan!) and I wanted to make some healthy and delicious versions of everybody's favorite football foods...wings and chili. These two foods are known for being high in fat, and very unhealthy. My renditions of these crowd favorites are much healthier without sacrificing any of the taste. Our friend liked the wings so much he suggested I make them every time we have him over!

Vegetarian Chili

makes about 6 servings

Ingredients:

(you can use really any veggies you have in the house that you think would be good in a chili)

2 tbsp olive oil

6 cloves garlic, minced or pressed

1 yellow onion, chopped

1 green bell pepper, chopped

3 serrano peppers, seeded and chopped

2 cups frozen corn

1 cup white mushrooms, chopped

2 tbsp chili powder

1 tsp salt

1 tbsp cumin

¼ tsp cayenne pepper

4 tomatoes, seeded and chopped

1 15 oz can black beans, drained and rinsed

2 15 oz cans, drained and rinsed

1 15 oz can tomato sauce

1 cup low-sodium vegetable stock

2 cups brown rice (optional)

½ avocado chopped (optional)

2 green onions, chopped (optional)

light sour-cream (optional)

Heat olive oil in large pot over medium-high heat. Add onions, bell pepper and serrano pepper.

Cook until fragrant, about 3 minutes.

Stir in mushrooms and corn, cook until mushrooms start to brown, about 6 minutes.

Add spices, stir and cook for about 30 seconds or until fully incorporated.

Stir in tomatoes then add the stock, tomato sauce, and beans. Bring to a boil.

Reduce heat, cover and simmer for at least 20 minutes. The longer you simmer, the better the flavor!

Make the rice ahead of time if you'd like, or start cooking it when you are waiting for the chili to boil.

Layer the servings with about 1/3 cup of rice on the bottom of the bowl, followed by the chili, then a few pieces of the chopped avocado, green onions, and a small dollop of light sour cream.

My bowl of chili with all the trimmings.

Nutrition Information (per serving, including rice and all garnishes)

Calories: 265 Fat: 3g Saturated Fat: 1g Sugar: 7g Sodium: 445mg Protein: 12g

Boneless Buffalo Wings with Blue Cheese Dip

makes 24 pieces

Ingredients:

Wings

1 lb boneless, skinless chicken breast tenders (we bought ours from Whole Foods, Level 2 on their 5-Step Animal Welfare ratings scale)

2 tbsp flour

¼ tsp red pepper flakes

¼ tsp black pepper

¼ cup buttermilk

1 tsp Tabasco sauce

2 cups whole grain wheat cereal, crushed

½ cup store bought wing sauce

1 tbsp honey

Blue Cheese Dip

½ cup low-fat blue cheese crumbles

½ cup light sour cream

dash of garlic powder

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

Mix the flour, red pepper flakes and black pepper in an air-tight, large freezer bag.

Prep the chicken by rinsing, patting dry, and cutting in to 24, bite-sized pieces.

Put the chicken in the flour mixture bag and toss until all pieces are coated.

Add the buttermilk and the Tobasco sauce to the bag and toss until coated.

Place the crushed cereal in a large mixing bowl, add the chicken pieces, and coat all of the pieces in the cereal.

Lay the chicken in a single layer on the baking sheet. Bake at 350 F for 25 minutes, or until chicken is cooked all the way through.

While the chicken is cooking, add the honey to the store-bought wing sauce and stir until combined.

Prepare the blue cheese dip by mixing the crumbles, sour cream, and a dash of garlic powder. Refrigerate until ready to serve.

Before serving the wings, gently toss them in the wing sauce and honey mixture, or serve that sauce on the side.

Nutrition Information (per piece of chicken, without dip)

Calories: 47 Fat: 0g Saturated Fat: 0g Sugar: 1g Sodium: 190mg Protein: 4g

Nutrition Information (per tbsp of dip)

Calories: 15 Fat: 1g Saturated Fat: 1g Sugar: 0.5g Sodium: 50mg Protein: 1g

(Traditional chicken wings have about 100 calories per wing and 6 grams of fat!)

My First Nutrition Job

2012-01-03T12:34:00.000-08:00

I am happy to report that I have gotten a job and start tomorrow! For the past month I have been working on, not only setting myself up in school, but getting a part time job in the nutrition field. It's only 12 hours a week to start, but something is better than nothing, especially when you are brand new to the field.

The company is called Theralogix and I will be doing administrative duties in their nutrition department. It is a nutritional supplement company that formulates and sells nutritional supplements to patients via physicians. They make supplements for women's health and reproduction, urology, and rheumatology. They also have a few multivitamins and some general health supplements.

I am very excited to start working with RDs (there are two at Theralogix who help come up with the formulas for the supplements) and doctors. By virtue of being around them and learning about the supplements, I will gain knowledge about what vitamins and minerals support the body and in what ways.

Wish me luck!

Durian: The "King" of Fruits

2012-01-01T09:28:00.000-08:00

Last night, for a New Year's Eve treat, I got to experience the durian for the first time. This fruit, little known to most Americans, is known as "the king of fruits" in Southeast Asia. I have been hearing about the durian since I met Tom's parents, Gail and Sandy, around a year and a half ago. They are avid travelers and durian lovers, having been to Southeast Asia many times.

Durian we purchased at an Asian supermarket

The durian can grow to be as long as 12 inches and as wide as 6 inches and can be quite heavy; usually weighing somewhere between 2 and 7 pounds. The edible flesh, best consumed raw, is encased in a hard and spiky exterior that is easily penetrable with a sharp knife. The texture of the flesh is buttery, and is almost pudding-like in consistency. According to "The Joy of Cooking" you can also roast and eat the large seeds as a snack. (I am very surprised there is an entry for durian in this book!)

It, however, is best known for its distinct smell, which is either admired or abhorred. Some say it smells of almonds, others say it reeks like rotten onions or gym socks. Due to their sometimes offensive odor, they are often banned in some public places, taxis, and mass transit systems in Southeast Asia.

Removing the flesh

I have never seen the merits of a food as hotly debated as the durian. Anthony Bourdain, a lover of durain, describes it best: "Its taste can only be described as...indescribable, something you will either love or despise...Your breath will smell as if you'd been French-kissing your dead grandmother."

My reaction after eating it for the first time? The smell is definitely distinct, not completely unpleasant, but not an odor I would recommend for, let's say...a scented candle or perfume. The texture is unctuous, but not in a bad way, and the taste is good. It tastes sort of nutty and a little sweet. I can officially say I am a confirmed fan of the durian and could see it making an excellent pudding or smoothie.

Ready to eat!

Nutritionally speaking, the durian is a great source of vitamins A, C and B6, thiamin, manganese and potassium. A 1/2 cup serving contains roughly 150 calories, 5 grams of fat, 27 grams of carbohydrates and 4 grams of fiber. It is a good treat and makes a great choice for dessert.

2011 Reflections

2011-12-31T07:34:00.000-08:00

I have been reflecting on 2011 and can't believe how much has happened and how much I've done in one year. The fondest memories from this year were things I got to do with my wonderful boyfriend, Tom. We went on so many incredible trips and experienced a lot of things most people only dream of doing.

On top of going to the Emmy awards in Las Vegas this past June, we went to visit and volunteer at Best Friends Animal Sanctuary in Kanab, UT and watched the sun set over the Grand Canoyn (all that in 1 trip!).

Grand Canyon sunset

On the Red Carpet

Volunteering at Best Friends

We got to meet the lemurs at the Duke Lemur Center in North Carolina and visit the wonderful rescued farm animals at Farm Sanctuary in Watkins Glen, NY. We also visited the Cornell Lab of Ornithology and bird watched in the Sapsucker Woods in Ithaca, NY.

We took a few trips to Vermont. On one of those trips we tried to camp but, due to faulty rented camping equipment, ended up staying in a lovely hotel instead. That "camping" trip did result in a great bald eagle sighting, so all was not lost there.

Tom and our clearly faulty tent

We worked with groups in NYC trying to put an end to the carriage horse industry and Tom even produced a fantastic PSA for them: Tom's PSA

Above and beyond all of those amazing things, we traveled to Churchill in Manitoba, Canada to witness polar bears living in the wild on the shores of the Hudson Bay. Getting the chance to witness the beauty, grace, and peaceful solitude of polar bears in the their natural habitat was, by far, the most incredible thing my eyes have seen.

Small polar bear we spotted nestled in a patch of willows

The shores of Hudson Bay

On top of all these great things I would like to count down my top 5 personal accomplishments of 2011.

5) Passing the Chem 101 placement exam at Montgomery College. As silly as it sounds, this was a great accomplishment for me. I haven't taken a chemistry course in 10 years, so in order to be allowed to register for Chem 101 I had to take a placement test to make sure I know enough basic chemistry to take the college level course. I studied for a few weeks, basically teaching myself chemistry all over again. The studying paid off and I passed the test!

4) Losing around 20 lbs. I have always had to watch my weight and this past year I finally put my mind to dropping the pesky extra weight. I achieved the weight loss through watching my diet and exercising a lot more than I had been.

3) Getting into yoga. I had been interested in yoga for years and dabbled in Bikram several years ago but never had a steady practice until this year. I joined Bikram NYC in the Spring and sweated it out there several times a week for several months. Since Bikram is rather expensive and I wanted to explore other types of yoga, I have continued practicing Vinyasa at Thrive Yoga here in Rockville (at a great student rate!) Yoga has changed the way I think about my body, and I can attribute a great deal of my weight loss to it.

2) Leaving TV (the first time) and working as a Vet Tech for 6 months. Back in February, I knew I wanted to get out of the TV business and explore other areas of interest. Since I love animals I thought I would try my hand in the Veterinary field and contemplated going to vet school. I realized that wasn't the right route for me and I turned to nutrition. However, those 6 months working at Hope Vet in Brooklyn were such an amazing time. I worked hands on with animals and, by the end of it, I was doing things I would have never dreamed I could do. I learned how to draw blood, take x-rays, properly handle animals, fill prescriptions, the list goes on an on.

1) Leaving TV (the second time) and NYC to pursue my goal of becoming a Registered Dietitian. This, by far, was the greatest personal accomplishment of 2011. I examined many ways of getting in to the nutrition business, including getting certified online to become a Holistic Health Coach. After weighing all the options I finally decided to do things the right way and get another degree. Becoming an RD is my goal and 2012 will be dedicated to that pursuit.

Family Farm vs. Factory Farm

2011-12-30T14:08:00.000-08:00

A new investigation of poultry giant Butterball was released today by the animal welfare group, Mercy for Animals. I thought it would be a good opportunity for me to write about an issue that I am very passionate about. The horror of factory farming is something I learned about a few years ago and it is the main reason why I stopped eating meat.

Let's face it, most people don't know (and don't want to know) where their meat and other food has come from. When someone says the word "farm," pastoral images of beautiful black and white cows grazing on bright green grass come to mind. Others will think of the proverbial "Farmer Brown" in his denim coveralls going out back to feed the chickens and scoop up a few fresh eggs for breakfast. The unfortunate truth is that most of the meat, eggs and dairy produced in this country come from gigantic factory farms. These farms are hugely subsidized by the government and are veritable animal factories, churning out millions of deformed, abused and sick animals each year.

I don't want to go in to too much detail or head off in a tirade against factory farms, but I strongly urge you to check out the Mercy for Animals website and watch at least one of their videos. It will be a disturbing and eye-opening experience, and perhaps, might make you think twice about buying factory farmed meat, eggs and dairy. http://www.mercyforanimals.org/.

At the other end of the spectrum, family farms are smaller operations that, without the government subsidies are finding it harder and harder to succeed. I was at the Montgomery Farm Women's Cooperative Market (http://www.farmwomensmarket.com/) today and spoke with the owners of a small farm in nearby Virginia. This farm has about 50 head of cattle, a few goats and a few sheep. They partner with other nearby small farms to form a co-op and help each other out with producing delicious, humane meat, eggs and dairy to sell at market and through special order. It are these small farms and co-ops that are losing out to behemoth factory farming operations. These people aren't farming because it makes them rich, they aren't farming because it makes them famous; they are farming because they love the land, the animals and the community. The way these farmers speak about their farm and their animals is with pride and love.

These are the farmers I urge you to support. If you are going to eat meat and dairy, please buy from local, small farmers. Every community in the country has access to great local food. If I can go to a fantastic farm market right outside of DC, I am confident you will be able to do so as well. Check out this website to find local farm markets in your area: http://www.localharvest.org/.

(that's me and a rescued pig at Best Friends in Kanab, UT)

Here are a few other websites you should check out if you are interested in learning more about factory farming...

Farm Sanctuary: http://www.farmsanctuary.org/ (We visited here in the fall and it is a wonderful place to see if you have the opportunity)
The Humane Society: http://www.humanesociety.org/issues/campaigns/factory_farming/
Farm Forward: http://www.farmforward.com/
Animal Welfare Institute: http://www.animalwelfareapproved.org/

The Persimmon

2011-12-29T17:57:00.000-08:00

The first time I tried a persimmon it was with my grandmother when I was around 8 years old. She always encouraged me to try new foods and my adventurous eating habits have stayed with me to this day. I remember it tasting very, well, furry...if that's a correct way to describe it. Eating it left my mouth dry and rough like sandpaper. Sounds tasty, right? Needless to say, I hated it (although I do remember sitting around our kitchen table eating it and laughing hysterically about how horrible it was).

What I didn't know then was that there are two types of persimmons. The "furry" tasting one is called a Hachiya persimmon. These are generally larger and shaped sort of like an acorn. They are the astringent variety and, if not properly ripened, do not taste all that great.

This past Thanksgiving, I was reintroduced to the persimmon. To my delight, it was the Fuyu variety, and very, very tasty. Fuyu persimmons look something like an orange tomato. They are smaller than the Hachiya and have what look like dried leaves flowering from the top of it. The texture is silky and taste a little sweet. You can eat them raw and with the skins or without, depending on your texture preference.

These fruits are very popular in Japan, and if you go to an Asian supermarket around this time of year, you will see people walking out of there with case loads of them. I will tell you more about the great Asian supermarket near my house another time. It really is incredible.

From a nutritional standpoint, the Fuyu persimmon is a great little fruit. It is packed with vitamin A, beta carotene, lycopene, and B vitamins. It is around 120 calories for one persimmon.

I know it can be intimidating to try new foods, but you are really missing out if you don't. The worst thing that can happen is that you don't like it, right?

I've outlined with pictures how to cut a Fuyu persimmon.

Step 1: Rinse off your persimmon as you would any other fruit.

Step 2: Slice the persimmon in half from top to bottom (or bottom to top, whichever way proves easier).

Step 3: Remove the leaf-like things (technically called sepals) using your fingers.

Step 4: Slice each half in 4 or 5 pieces like you would a tomato.

Step 5: You can either peel the skin off using a knife or just eat them as-is. Either way, they are delicious, silky, and healthy little treats!

Enjoy!

Holiday Cookies

2011-12-28T11:16:00.000-08:00

I got into the holiday spirit and spent Christmas day in the Nutrition Kitchen baking cookies and other tasty treats. One of my favorite things is vegan baking. It is so much fun to adapt recipes to make them dairy and egg free without losing any of the taste. These cookies came out so well and do not taste vegan at all! You can make them any time of year, of course, but are perfect little morsels to satisfy that holiday sweet tooth we all get. Enjoy!

Raspberry and Chocolate Ganache Tumbprint Cookies
Makes about 24 cookies
Use whatever preserves you like!

2 cups all-purpose flour
1 cup finely ground cashews (just throw a cup of plain cashews in a food processor and process until the cashews are about the consistency of flour)
2/3 cup dark brown sugar
1/2 tsp salt
1/2 cup canola oil or olive oil (I used olive)
1/4 cup lemon juice
1 tsp pure vanilla extract

raspberry preserves
5 oz good quality dark, dairy free chocolate, chopped (I used "Enjoy Life" brand Mega Chunk chocolate)
5.4 oz can coconut milk
1/8 tsp vanilla

Preheat oven to 325 F and line a baking sheet with parchment paper.
Mix flour, ground cashews, sugar and salt in a large bowl.
Whisk oil, lemon juice and vanilla in a small bowl.
Add the wet ingredients to the dry and mix until the dough comes together. The dough will be very dry and crumbly, but should hold together when you press it with your fingers.
Form the dough into 1-2" balls and make in indent in the center with your thumb. You will have to flatten them out slightly and take care to make sure they don't fall apart.
Fill with a small dollop of the raspberry preserves.
Bake for 15-20 minutes or until the cookies are golden brown. While the cookies are baking, prepare the chocolate ganache.

Place the chopped chocolate in a bowl and set aside.
Heat coconut milk in a small saucepan over medium-high heat until little bubbles appear around the edges and steam rises from the surface.
Pour the coconut milk over the chocolate and let sit for 5 minutes without stirring.
After 5 minutes, stir the mixture until smooth (about 2 minutes).
Add vanilla and stir until incorporated.
Let it cool slightly before putting it on the cookies.

Once the cookies are done and cooled completely, dot a small amount of the ganache on top of the raspberry preserves.
Let cool until chocolate has set.
Serve at room temp or cold.

Nutritional info per cookie (not my healthiest creation but at least it's dairy free!)
Calories: 160 Fat: 10g Saturated Fat: 3g Sodium: 33mg Sugar: 7g

Hello internet!

2011-12-28T10:24:00.000-08:00

Thanks for visiting!

I suppose I should start out with explaining the purpose behind this blog. I am 26 and an aspiring Registered Dietitian (RD for short) with a not-so-helpful degree in Theater. I am currently in the throws of a very interesting career change and thought it would be fun to write about my experiences as I go through this major life change. I will share interesting stories, nutrition information, and some healthy, delicious recipes.

The process by which one becomes an RD is a challenging, and somewhat arduous one. The first step is to complete a Didactic Program in Dietetics (DPD) which can either be a Bachelors or Masters Degree program accredited by the American Dietetics Association and the Commission on Accreditation for Dietetics Education (ADA and CADE respectively--there sure are a lot of abbreviations to learn...). Then you have to complete an accredited Dietetic Internship. These internship programs last roughly one year and are very competitive to get in to; there is only about a 50% acceptance rate.

It is very important that one not only excels in their DPD courses but also be very active in the dietetics community throughout their education. Internships with RDs, establishing a relationship with a mentor, volunteering within the community, and taking entrepreneurial initiative make someone a lot more desirable to potential DI selection committees.

After the internship you can take the Registration Exam and finally become an RD.

So...here's what I have so far:

Bachelor of Arts in Theater Arts with a minor in Film Studies (virtually useless for this career, by the way)
Intro to Nutrition course which I took as an elective during my first time in college (I got an A, so there's a start...)
A lot of drive and ambition

And here's my plan:

Take basic science courses needed for DPD at Montgomery College here in Rockville, MD. I start Chem 101 and Bio 101 this semester.
Transfer to University of Maryland in the Spring of 2013 to finish DPD.
Work part-time (or full-time while taking evening courses) in an administrative role of some sort at a nutrition related business. This will allow me to get my foot in the door and start learning from professionals already in the field.
Volunteer as much as I can while working and going to school. Need to make myself desirable!
Write this blog to keep myself motivated.

Enough rambling for now. We will get to know each other more as I write, and I hope you enjoy what I have to say.