what the dietitian eats!

Non dairy coconut blueberry cake

noreply@blogger.com (Suzanne the RD) — Sat, 19 Mar 2011 20:02:00 +0000

This cake uses no dairy and is not full of sugar but it still tastes great. I made this as a birthday cake and it was wonderful. Decorated it with fresh fruit for an extra healthy burst of flavor.

Coconut blueberry cake
9 fl oz canola or rice bran oil
3 eggs
8 oz sugar
2 tsp vanilla extract
11 oz self raising flour
2 oz desiccated coconut
6 fl oz soy or coconut milk
5 oz fresh or frozen blueberries plus extra to serve

Heat oven to 385 F or 350 F for convection and grease a bundt or ring tin (9 or 10").
Whisk oil, eggs, sugar and vanilla in a large bowl.
Mix flour and dried coconut. Alternatively fold flour mix and soy or coconut milk into the wet stuff. Start and end with flour mixture.
Spoon a quarter of the mix into the cake pan then fold the blueberries into the remaining cake mix in the bowl and then scrape into cake pan.
Bake for 1 to 1 1/4 hrs or until a cake skewer comes out clean.
Turn onto a wire rack and cool.
To decorate fill center of the cake with extra blueberries and assorted fruits. Can dust with powdered sugar if you like.
Serves 12 at about 380 kcals per slice.

Matambre

noreply@blogger.com (Suzanne the RD) — Mon, 21 Feb 2011 06:33:00 +0000

This flank steak dish basically translates as "Hunger Killer"....matar to kill, hambre = hunger and it does just that when it is served sliced as a tea time treat....often with bread as a sandwich.

There are many different ways to cook this Argentinian specialty but I learned this way but it can also be cooked al horno (browned in a pan then finished off in an oven) or cooked in tomato sauce and served with pasta...makes the meat very tender....

Another non recipe recipe from the queen of non recipes.....the photos are interesting too...i got too messy to take one of the stuffing rolling process...next time....

Matambre

1 flank steak (I used about 3/4 lb grass fed beef...quality not quantity)
1/2 cup red wine vinegar
2 tbsps oregano (dried)
2-3 hard boiled eggs
1 large carrot cut into batons and par boiled
green olives
parmesan cheese to taste
roasted red peppers - about 1/2 cup
1 cup fresh spinach
salt/pepper to taste
2 cloves garlic thinly sliced
2 cups beef broth, vegetable stock or water
1 tbsp Worcestershire sauce
2 bay leaves
kitchen twine and a clean nylon or stocking (??)

Firstly marinate the meat overnight with the red wine vinegar and oregano.......
Next day, remove from the marinade and pound with a meat mallet,rolling pin or empty wine bottle to an even thickness...remove any nasty white fat or stringy bits. At this point you can trim to an even rectangle if you like.....
Place on a board and season with salt and pepper then add a layer of spinach to the meat followed by red peppers, and carrot batons. Place the hard boiled eggs across the width of the meat close to the end where you are going to start rolling it then scatter with olives (sliced if large), garlic and parmesan cheese.
Start with the short end where the eggs are and roll tightly like a burrito. Then tie it up with kitchen twine to the best of your ability and when it's all nicely rolled slip it into your clean nylon (this will stop all your filling from falling out during the cooking process.....trial and error on my part).
Meanwhile, get a pan on that will accomodate your rolled meat snugly and bring your chosen liquid to a low boil. Add the meat and boil for about 10 mins then reduce the heat to a low simmer and let it cook for about and hour or so, depending on how big a piece of meat you used.....you can thermometer the meat if you want but I usually just gestimate.....
Once cooked turn off the heat and leave to cool in the liquid before removing to a dish and weighting it down with a couple of large cans on top of a board. Put in the fridge and remove after about 3 hours. Serve sliced with ensalada russa (potato salad with carrots, egg, peas and beetroot) or as a sarnie. Don't forget to remove the nylon before slicing, although it may add extra flavour...not sure about extra nutrients though! lol!!

Yum!

Saved the best for last...Coconut Panna Cotta

noreply@blogger.com (Suzanne the RD) — Tue, 15 Feb 2011 04:01:00 +0000

This is a yummy dessert. Especially if you or your dining companion is not into chocolate....few and far between I know!
Panna Cotta means cooked milk and that's what it basically is.
I stole this recipe from BBC Good Food but had to give it the RD touch....don't need all those calories, even for valentine's day. I couldn't do full fat milk per the original recipe and the sugar content was too high.
Here's the lightened version...enough for 4 small ramekins or 2 large ones!

Coconut Panna Cotta

Split a vanilla pod and scrape out the seeds into a saucepan. Add the empty pod along with 1 can coconut milk and 1/2 can (use empty can to measure) low fat milk plus 1/4 cup sugar (I used raw bit use what you have on hand...it's V Day for goodness sake!)
Heat the mixture stirring until warm then whisk in 1 envelope powdered gelatins or add 3 sheets soaked gelatins leaves and stir. DO NOT BOIL! Once lump free add to your ramekins and place in fridge until set...about 2 hours.
To serve run a knife around the edge and invert onto a serving plate. Decorate with choccie sauce or fresh berries and mint leaves or a pineapple salsa with chillies...the options are endless!

Soy and garlic pork tenderloin

noreply@blogger.com (Suzanne the RD) — Mon, 14 Feb 2011 04:26:00 +0000

Marinate 2 small tenderloins overnight with 2 tsps crushed garlic and 1/4 cup low sodium soy sauce, turning once in a while.
When ready to cook heat barbecue or pan and add pork and colour on all sides then reduce heat and cook until thermometer reads 150 F. Let rest for 15 minutes then slice on the diagonal and serve with the reduction.

Cherry Balsamic Reduction

Mix liquid from can or jar or sour cherries with 1 tbsp cornflour and bring to the boil along with 2 tbsp balsamic vinegar. Whisk and boil until thickens then add 1/2 jar or can sour cherries. Add more vinegar to taste.

Serve with pork sliced and sauce drizzled around along with asparagus.

Desert recipe to follow

Valentine's Menu

noreply@blogger.com (Suzanne the RD) — Mon, 14 Feb 2011 04:10:00 +0000

Prawn Cocktail
Garlic Soy Pork Tenderloin with Cherry Balsamic Reduction
Steamed Asparagus
Coconut Lanna Cotta with fresh fruit

Prawn cocktail is traditionally served at xmas in the UK. It (along with the rest of this menu) is super easy and quick to prepare). First, defrost some ready cooked prawns then add to a bed of shredded romaine lettuce. Then make up some Rose Marie or prawn cocktail sauce.

Prawn Cocktail sauce

1/4 cup ketchup
1/4 cup mayo
2 tbsp chilli sauce
Squeeze lemon juice
Cayenne or paprika to taste

See photo for assembly ideas.

Yummy Brussels Sprouts! Ha Ha!

noreply@blogger.com (Suzanne the RD) — Thu, 09 Dec 2010 05:47:00 +0000

Now, I know that many people would not dream of putting the word "yummy" in association with that dreaded smelly, greyish coloured cruciferous vegetable that is the sprout. However, never fear, the Dietitian is here to change all that!

I was given the job of vegetable making for Thanksgiving and wanted to do Brussels sprouts that were tasty yet healthy. So, this is what I came up with.

Yummy Brussels Sprouts (Serves 4-6)

1 1/2 lbs (ish) Brussels sprouts, trimmed and halved lengthways
3 rashers smoked bacon (or pancetta, or Canadian bacon, or no bacon for vegetarians)
1 large onion thinly sliced
1 cup fresh breadcrumbs
3 tbsps fresh parmesan
1 tsp balsamic vinegar

Begin by blanching the sprouts in boiling water for about 3 minutes then remove them with a slotted spoon to an ice water bath to "shock" them and retain their bright green colour. Drain into an oven proof dish.
Cut the bacon into small strips and pan fry until crisp. Remove and drain.
Fry the onion in the same pan, using the remaining bacon fat, until soft and brown and sticky. A pinch of salt will help with this process. Towards the end of the cooking time add the balsamic vinegar.
Scatter the now caramelised onions around the sprouts then sprinkle with the breadcrumbs and parmesan and brown under a hot grill until crispy.
Before serving scatter with the crispy bacon.

This dish can be made in advance without the topping and heated in a 350 F oven with foil until sprouts are hot. Then brown under the grill as before.

Makes a great side dish for Christmas too! Some dried cranberries and/or chestnuts would also be a festive addition.

BTW.....cruciferous vegetables are thought to have anti cancerous properties....they contain the antioxidant group isothiocyanates....

End of Summer Salad

noreply@blogger.com (Suzanne the RD) — Tue, 14 Sep 2010 15:27:00 +0000

Here is another of my non-recipe recipes! Since we are fast sliding into fall weather here in Ca I decided to use the last of my ripe produce and some great leafy greens to make a healthy and tasty salad.
I've long been a fan of fruit in salad (no, not the stuff your grandmother used to make with Jello and canned fruit..yuk!) ....real fruit with dark greens for vitamins and minerals. So, I often just use what I have on hand.

This is what I had on hand for this salad...

Arugula
Baby spinach
Chopped ripe mango (peach or nectarine would work well here too)
Parmesan cheese (the real stuff.....shards of it)
Diced white onion
Toasted walnuts

Quantities to your liking, of course!

I then whipped up some simple dressing using dijon mustard, lemon olive oil, white wine vinegar, pinch of sugar and some white pepper et voila!

Try it, you'll like it!

Chilled Oatmeal Recipe

noreply@blogger.com (Suzanne the RD) — Tue, 17 Aug 2010 02:03:00 +0000

I hang out once in a while at the Corner Bakery Cafe. They have a pretty good chilled oatmeal that I like but feel is a little calorie laden and could do with the RD touch.
So, I browsed a few online recipes then came up with my own.
I made it last weekend and there was a LOT! So, depending on how many you want to feed and how many days you can face eating it, portion accordingly.

Recipe (Serves about 8 1 cup portions)

3 cups rolled oats (not quick cook)
2 cups almond, soy, fat free evaporated or non fat milk
1/2 cup water
2 6 oz cartons fat free or light vanilla yogurt
1 tsp vanilla and/or almond extract
sprinkling of cinnamon or nutmeg or both!!
Splenda or honey or agave syrup to sweeten as necessary
1/2 cup assorted dried fruit (I did apricots, golden raisins and dried cherries, all chopped up small)
Grated or chopped green apple and sliced toasted almonds to serve

This is easy peasy. Stir together oats, milk, water, essences, yogurt, spices and dried fruits. Cover and chill in the fridge for about 2 hours to let flavours develop. You may need to add more liquid depending on your preference. Taste and sweeten as desired then portion into bowls with apple and almonds. As you can see from the pictures, I also added berries. You can also add wheat bran and/or ground flax if you like.......

A great brunch treat and stress free!

Citrus Almond Olive Oil Cake

noreply@blogger.com (Suzanne the RD) — Sat, 30 Jan 2010 18:20:00 +0000

It's been a while since I've clacked away on the old keyboard, at least on my blog. However, I've been keeping very busy on the healthy eating front and have made so many great recipes that I haven't had the time to ph0tograph and blog about them!!

Anyway, I did manage to take a picture of my cake....after most of it was devoured. It really is very good, in spite of the somewhat strange ingredient list and it uses heart healthy olive oil and alm0nds and a good blast of lemon juice for much needed Vitamin C in these cold and flu ridden times!

Take a look at the recipe and then go and make it!!

Citrus Almond Olive Oil Cake

2 1/2 cups all purpose flour plus 2 tbsps flour for dusting
3/4 cup ground almonds or hazelnuts or walnuts
4 eggs
1 cup sugar (i used raw sugar as that's what I had, not brown though)
zest of 2 lemons (preferably Meyer...more orange/lemon flavour)
juice 1 1/2 lemons
2 tbsps orange blossom water (look for this at middle eastern markets)
3/4 cup nice green extra virgin olive oil
2/3 cup milk
1 tbsp baking powder

1. Preheat oven to 325F. Put some olive oil on a paper towel and use it to grease an angel food cake pan or bundt pan. Then dust the inside with the flour to coat the surfaces of the pan. Tip out excess.

2. In a large bowl, using an electric hand mixer, beat sugar and eggs until pale yellow and a bit foamy.....about 1 minute.

3. Add all other ingredients, except the baking powder, and stir until mixed with a wooden spoon. When well combined add the baking powder and stir again until mixed.

4. Pour into prepared pan and bake for about 50 minutes or until brown on top and a skewer inserted in middle of cake comes out clean.

5. Cool on a wire rack in the pan until it shrinks away from the sides then tip upside down to remove.

Can be served as is or with ice cream (orange blossom water or honey ice cream would be good....no time to make!!)...we ate it with a cup of tea and it was delicious!
Rose water or coconut flavouring could be substituted for the orange blossom water or even coconut milk instead of the milk and lemongrass instead of the lemon zest.......
The possibilities are endless!!

Enjoy!!

The art of garbage!

noreply@blogger.com (Suzanne the RD) — Wed, 09 Sep 2009 04:59:00 +0000

Now, you may be asking yourself what garbage has to do with a food blog but it will all become crystal clear in a minute........
I just learned the term "garbage burrrito" and saw one in the flesh...now, it's not the healthiest choice and packs a wallop of calories but I have been trying to clear out my veggie drawer in the fridge and the thought came to mind of how I could do my own "garbage" creations but in a healthy way...of course, taste still has to be paramount.
So, tonight I had a garbage salad....it consisted of:

spinach
spring onions (Scallions)
cornichons (pickled gherkins)
pepperoncinis (sliced)
tomatoes (diced)
cold corn and peas left from dinner
cold cooked broccoli
left over roasted red peppers
avocado
sliced almonds

I added some balsamic vinegar and lemon olive oil and some left over pulled brisket meat and voila...a healthy (and colourful) meal was born.

Try it! And send pics!!

Sorry about lack of pics....my phone was dead and i haven't seen my camera in a while........it looked great though.......

You could also do a garbage omelette (the veggies being the garbage part)...easy on the cheese please, Louise!

Enjoy!
S

The forgotten art of blogging...not healthy eating!

noreply@blogger.com (Suzanne the RD) — Mon, 03 Aug 2009 23:59:00 +0000

Wow! I haven't posted since May of this year! I am a naughty girl...actually there's been a lot going on and, although I haven't been blogging, I have been cooking up a healthy eating storm!!
My latest creation came from a trip to my local Ranch market (great option for cheap fruits and veggies) where they had eggplants on special. Now, my original thought was to slice the eggplants into thin strips and barbecue them to use instead of pasta in a lasagna. However, this was not to be the case as I was given a large marrow (zucchini type thing) and I used that for the lasagna instead. So, I was left with a glut of eggplants and decided to make a quick, easy and healthy baba ganoush.

Again, not much in the way of recipe...feel free to adjust as necessary:

Ingredients:-
Eggplant(s)
Tahini paste (sesame seed paste)...I didnt have any so used almond butter instead...pb would work too!!
Olive oil...drizzle
Garlic (minced) or chilli/garlic paste for a bit more heat...to taste
Salt, pepper, lemon juice

Place whole eggplants on grill and barbie until skin is charred.
Place in big bowl and cover with plastic wrap until cool enough to handle.
Peel and remove ends and any large seedy areas.
Place in food processor with all other ingredients and whizz until no lumps remain.
You can thin with extra olive oil or some water if it's too thick.

Serve with carrots, celery, baby toms, pita bread, crackers or use as a spread instead of mayo on a sandwich. I made turkey kebabs with grilled veggies and used this as a condiment alongside.

It has a great smokey flavour and is low in calories but high in fiber!
Enjoy!

No time to cook......

noreply@blogger.com (Suzanne the RD) — Thu, 14 May 2009 06:26:00 +0000

.
I have seriously had nooooo time to blog or cook or try recipes as you can tell by the fact that I haven't blogged since February 12th! Naughty girl! Anyway, since this blog is entitled "What the Dietitian Eats" I thought I'd post what I've been eating in lieu of creating culinary masterpieces, so here it goes.......

1 peanut butter sandwich on Milton's (5 gm fiber) whole wheat bread.
Raw snow peas....
1 string cheese....
2 apples....
Water....
Tea (antioxidants.......no sugar added......hot)

So, there's a Dietitian's healthy lunch!

Recipe to follow next time...promise!!

Rosy fish piccata

noreply@blogger.com (Suzanne the RD) — Fri, 13 Feb 2009 06:53:00 +0000

Here's an easy, quick and healthy potential Valentine's dish for all you lotharios out there!

I came home from work and had some fish defrosted but was lacking inspiration in what to do with it. Now, I love chicken piccata and I've posted an easy recipe for that before but tonight I decided to make a fish version, minus the butter and heavy cream but with all the flavour and more nutritional punch. Also, Valentine's day is really not the day to overindulge in rich, heavy foods!

Here's my usual non-recipe, recipe!

Rosy fish piccata

Firm white fish fillets (I used tilapia...easy, cheap and quick to cook)

Cornstarch

Veggie or chicken stock

Rose (dry-ish) wine or grape juice or pomegranate juice

Capers

Lemon juice

Lemon slices

Pat the fish dry, season with salt and pepper then pat with cornstarch (will help thicken the sauce later)

Spray a non stick frying pan with PAM spray and heat over medium heat

Add the fish and cook until golden on each side, remove from the pan

Add stock and wine or juice to the pan and bubble until reduced by half

Put the fish back in the pan and cook until the fish is cooked (opaque) then add the capers to your taste, lemon juice and lemon slices for garnish....

Serve with broccoli and a nice glass of pink wine....

The Power of Chocolate!

noreply@blogger.com (Suzanne the RD) — Wed, 11 Feb 2009 05:14:00 +0000

Since the most commercial of holidays is about to be upon us I thought I would look at the most aphrodisical (and nutritional) aspect of Valentine's day...chocolate. Actually, that's not entirely true..I'm sure raw oysters are far more nutritional and aphrodisical (all that zinc) but they are nowhere near as fun or full of antioxidants.....

Chocolate, along with fruits and veggies, tea and red wine contain powerful antioxidants called flavonoids. These compounds are thought to prevent against cell oxidation and dark chocolate contains the most of these polyphenolic compounds.

So, moderate dark chocolate consumption may help prevent atherosclerosis (hardening of the arteries), help lower LDL (the bad cholesterol) and lift your mood since it tastes so good!

So, here's a simple choccie sauce recipe...serve with fresh fruit and enjoy the double benefits of antioxidants!

Chocolate sauce

Break up a bar of the darkest chocolate you can find....85% cocoa

Melt in the microwave on low or over a pot of simmering water.

When melted, stir in a couple of tablespoons of heavy cream (shock, horror!) until combined.

Keep warm and use as a dip for strawberries, blueberries, raspberries, bananas, apple slices etc.

Fish and sweet potato curry

noreply@blogger.com (Suzanne the RD) — Fri, 02 Jan 2009 19:46:00 +0000

I know it's January...the typical live at the gym for 2 weeks and eat lettuce then say "this sucks" and wolf down 25 Big Macs at one sitting. But we know this type of deprivation doesnt work, so in the spirit of health and moderation here is a fish curry recipe that uses turmeric (anti infective properties), fish (lean, low fat protein), sweet potato (nutritional powerhouse for vitamin A and fiber), and has lots of onions and garlic (allium family....vitamin C, blood thinning properties). I used light coconut milk since it is heavy in fat and calories but just watch your portion size..

Fish and Sweet Potato Curry (quick)

1 lb firm white fish, cubed (I used cod but tilapia or halibut if you're feeling rich will work)
2 tsps turmeric
2 large onions finely chopped
2 garlic cloves minced
2 green chillis deseeded and minced
1 tsp green curry paste
1 cup hot water
1 can light coconut milk
2 sweet potatoes, peeled and diced and cooked until tender (I use the microwave)
fish sauce to taste (or salt if you dont have fish sauce)
lime juice to taste

Add about 1 tbsp canola oil to a wok or large frying pan and heat until smoking.
Add onion and cook until golden and tender.
Add turmeric and cook for a minute or so then add the garlic (you dont want it to burn)
Add the minced chillis, curry paste and cook for a second or two then add the hot water. Let bubble for a bit then add the cubed fish. You might need to add a bit more hot water at this point, depending on the size of your pan, to ensure the fish is covered.
Let the sauce simmer until the fish is opaque then add the coconut milk and the cooked sweet potato. Simmer, but dont let it boil, for about 5 mins.
Add salt or fish sauce and lime juice to taste.

Nice served with a little steamed rice and a nice crunchy salad.....

Easy Seared Beef Salad

noreply@blogger.com (Suzanne the RD) — Sun, 21 Dec 2008 03:39:00 +0000

Wow! It's been a long time since my last blog! I guess I've been way too busy perparing and not posting!

Again, here's another non recipe for a great seared beef salad. I used some left over top sirloin and just seared it on a griddle pan for a few seconds each side to get some color on the meat. Alternatively, you could thinly slice some raw beef and do the same thing.

I used spinach and flat leaf parsley for this salad and some carrots and tomatoes but feel free to use whatever you have available.
This salad is great served with some glass noodles, crushed peanuts, some fresh red chilli, and lime wedges. Make a vietnamese inspired dressing with canola oil, lime juice, fish sauce, and splenda for a little sweetness (or brown sugar if you're feeling less than virtuous!).

Easy Peasy Panini

noreply@blogger.com (Suzanne the RD) — Fri, 31 Oct 2008 06:50:00 +0000

This was the easiest (and best looking) sandwich to make and can help use up those bits of cheese etc that lurk around the back of the fridge.

Take 2 slices of bread per person....squidgy white, sourdough or healthy whole wheat...
Spread the inside of the sandwich with your moisture of choice...mayo, miracle whip, mustard, ketchup, hummus, mashed avocado etc.
Then layer on your cheese and sliced meat (if applicable).
Sprinkle with pepper (I'm not a salt fanatic....for obvious reasons)
Slap on the second piece of bread.
Spray the outsides with cooking spray then place on your preheated skillet, raised grill pan or posh panini maker. If you are using a grill pan or skillet it's a good idea to place a wooden cutting board and some fairly large canned items on top to get the sandwich to sit flat and brown nicely.

Serve with some chips (not so healthy) or a nice salad (see photo)......

Quick, easy and tasty and can be kind of healthy........

Back to healthy eating!

noreply@blogger.com (Suzanne the RD) — Sat, 27 Sep 2008 20:37:00 +0000

It's been a long time since my last blog....spent time in England for my brother's wedding and ate a fair amount of unhealthy (but yummy) food...so now I'm trying to get back to easy, healthy foods.

This meal doesn't even warrant a recipe. Just take a nice piece of salmon (pref. wild) and douse it with Mrs Dash Spicy Chipotle mix then place on a hot grill for a while until opaque.

Meanwhile zap a bag of broccoli and a bag of brussel sprouts. Toss the broc with some lemon juice and add the sprouts to a pan with some PAM spray, more Mrs Dash and a squeeze of lemon! Cook the brussels until they are a little bit cremated.....

Roasted Red Peppers...no recipe involved

noreply@blogger.com (Suzanne the RD) — Tue, 15 Jul 2008 04:48:00 +0000

It would be a great stretch of the imagination to call this a recipe but these red peppers make a great appetizer alone or they can be whizzed up in a food processor with some sour cream or light cream cheese for a great dip or even blended up with some plain hummus.....

They are also a great addition to any pasta dish!

Roasted red peppers

As many red peppers as you can fit on your barbie or under the broiler
Thinly sliced garlic cloves (optional)
Canola or olive oil to taste (optional)

Heat your barbie to high or the broiler
Place the whole (washed and dried) red peppers on the grill at high heat and turn until the flesh is blackened all over.
Place in a plastic zip lock bag for about 30 minutes to let the peppers cool and steam.
When cool enough to handle peel off the skin (should slip off easily) scrape out the seeds and cut or tear into small strips. Don't wash the seeds out, you'll remove some of the flavor.

Add to a glass jar or dish with the sliced garlic, a little salt, and some oil if required.

Keeps for about a week in the fridge but they are soooo good, so that would be a miracle!

Thai green curry

noreply@blogger.com (Suzanne the RD) — Thu, 05 Jun 2008 05:30:00 +0000

Here's a quick and easy recipe for Thai Green Curry....add as much or as little curry paste as you like.

Hot foods induce sweating which is thought to naturally cool the body...great for these economically challenged times...save on air conditioning, sweat a little!

Thai Green Curry

3 oz skinless cubed chicken breasts per person or 3 oz shrimp.
Green curry paste to taste
1 can light coconut milk
1/2 cup water or chicken stock
Grated ginger to taste
Turmeric
Fish sauce to taste
Splenda to taste
Assorted vegetables for color and texture

Put green curry paste, ginger and turmeric in a medium pan along with the water or chicken stock. Stir for a few minutes on medium heat then add the coconut milk and the cubed chicken or shrimp. Simmer gently for about 10 minutes until the chicken or shrimp is cooked. Add the assorted veggies (I like red pepper strips, julienned carrots and brocoli for color)and cook for a bit. Taste the sauce and add fish sauce and Splenda to balance the flavors.

Serve with steamed rice.

Artery clogging goodness!

noreply@blogger.com (Suzanne the RD) — Sun, 04 May 2008 04:28:00 +0000

I know red meat has a bad rap but it's a great source of iron and zinc and, since I surgically remove any trace of fat from my meat, it's not the worst case of saturated fat (compare to some fast food nightmares that don't even fill you up
!).

This steak au poivre (steak in pepper corns to us non Frenchies) is simple to prepare and tastes wonderful.

Steak au Poivre

4-8 oz steaks (raw weight)
black peppercorns (crushed finely with a mortar and pestle, or in a ziploc bag using the base of a small skillet to crush)
lit barbeque

Take the steak from the fridge about 20 mins before you plan to cook it.

Sprinkle with sea salt and then place the crushed peppercorns on top of a piece of plastic wrap.
Place the steak on top of the peppercorns and pat in.

Place on hot barbeque and cook to your liking.

I served with cauliflower and barbequed sweet potato slices.

Yum!

Cod Veronique

noreply@blogger.com (Suzanne the RD) — Tue, 11 Mar 2008 21:48:00 +0000

This French recipe is traditionally made with sole (thin fillets) and heavy cream. However, I bought a ton of green grapes the other day so wanted to find a way to use some of them but wanted to make the sauce a little healthier...I also had no sole (ha ha!) so used cod instead....the photo doesn't do it justice but this dish tasted great!

Cod Veronique

Ingredients (Serves 4)
4 cod fillets (about 3 oz each)
1 bay leaf
1 finely chopped shallot
1 cup low sodium chicken broth
1/2 cup white wine
1/2 cup half and half
1 cup non fat/low fat natural yogurt (Greek if possible)
1 tbsp corn starch
25-30 green grapes cut in half

Add shallot, bay leaf, wine, cod and chicken broth to a shallow pan with a lid.
Bring to boil and simmer gently with the lid on until the cod is opaque.
Remove the fish to a plate with a slotted spoon and cover with foil to keep warm.
Strain the remaining liquid through a sieve and return to the pan.
Meanwhile, mix the cornstarch with the half and half and add to the pan along with the yogurt over a medium heat. Stir constantly until the mixture coats the back of a spoon then add the grapes and the fish and let warm through.

Serve with brown rice and quinoa (keen-wah) and a veggie....I used carrots for color.

Add some spice to your life!

noreply@blogger.com (Suzanne the RD) — Fri, 07 Mar 2008 16:37:00 +0000

Many cultures use spices to give their foods a particular flavor but spices are also thought to have antioxidant or anti inflammatory properties and none more so than those of India: turmeric, coriander, cumin, and ginger to name a few.

I came across this Caribbean-inspired recipe from Food and Wine and decided to play around with it a bit to make it a little healthier and perhaps a bit easier. Don't be put off by the banana in the sauce, it gives it texture and a little bit of sweetness. Also, don't be afraid of the spices...they add flavor not heat!

Caribbean Curried Chicken
(serves 4)
Ingredients

4 small skinless boneless chicken breasts cubed
2 large ripe bananas (not overripe) sliced
2 tbsps curry powder
1 teaspoon turmeric
2 teaspoons ground coriander
zest and juice of 1 lime
2 tbsps light margarine
1 cup water
salt and pepper to taste
Splenda to taste

optional: raisins soaked in water for 10 minutes, drained canned pineapple in juice.

Preheat oven to 450 F.
Puree banana, juice, zest, margarine, spices and about 1/4 cup water in a blender or food processor.
Place chicken cubes in an oven safe dish and cover with the sauce.
Cook in the oven for about 25-30 minutes or until a thermometer in the chicken registers 160F or the juices run clear.
If you want to sweeten the sauce a little bit add some Splenda and/or the raisins and chopped pineapple pieces. A little of the pineapple juice will also thin the sauce if necessary.
Decorate with some chopped parsley before serving.....

Serve with brown rice and some salad.

Chicken Piccata...easy peasy!

noreply@blogger.com (Suzanne the RD) — Tue, 26 Feb 2008 22:28:00 +0000

Here's a nice quick and healthy dish which makes it to the table in about 30 minutes..prep time included!

Here goes for the recipe:-

Easy Chicken Piccata (Serves 4)

2 boneless skinless chicken breasts pounded to 1/2" thickness and cut to make 4 pieces.
PAM spray or olive oil for cooking.
2 tbsps cornstarch (give or take).
Juice and zest of 2 lemons.
1/2 cup natural low fat yogurt (Greek if you can find it).
2 tbsps drained capers.
Lemon slices for garnish.
Salt and pepper to taste.

Heat a non stick skillet and add the olive oil or PAM spray.
Season the chicken to your liking then rub in the cornstarch.
Add the chicken to the hot pan and brown each side.
When internal temperature reaches 155F (or when juices run clear when poked) add the lemon juice, zest and natural yogurt to the pan and reduce the heat. Simmer the chicken, turning in the sauce to coat for 5-10 minutes then add the capers and lemon slices.

Serve with broccoli or other green vegetable.

Healthier Valentine's Day Treat

noreply@blogger.com (Suzanne the RD) — Mon, 11 Feb 2008 18:24:00 +0000

I have to say that I like chocolate as much as the next person but even I can only eat a small amount of the better quality, dark chocolate. I HATE Hershey's chocolate with a burning passion...it's like chewing on a bar of soap....and would rather go without than eat that particular brand. Sorry to all you Hershey lovers out there...it's just a personal preference.

Anyway, now I've finished venting about what I don't like, here's a recipe for something I do like.....and it's quick and easy and has antioxidant rich dark chocolate in it! I stole some of this recipe from Ellie Krieger, Food Network Nutritionist but added my own little twist to it.

If the fruit is a little too healthy you can always add some ladyfingers for dipping or..shock, horror....pound cake..

Chocolate fondue

1 banana
1 apple
1 (8-ounce) container strawberries, hulled
2 teaspoons orange juice
2 tsps grated orange zest
1/2 cup unsweetened natural cocoa powder
1/3 cup sugar
1/2 cup nonfat evaporated milk
1 teaspoon vanilla extract
1 tsp instant espresso powder (gives it a richer chocolate taste)
2 tbsps Kahlua or Tia Maria (optional)
2 ounces dark chocolate, (60 to 70 percent cocoa solids) finely chopped

Peel and cut the banana and core and slice the apple. Place the bananas slices, apple slices and strawberries in separate piles on a serving plate. Sprinkle the banana and apple slices with the orange juice and toss gently. Cover the fruit with plastic wrap and refrigerate while you make the fondue.
In a medium saucepan whisk together the cocoa powder, espresso powder, and sugar. Gradually pour in the evaporated milk and whisk well to make a paste. Place the saucepan over a low heat and cook, stirring constantly, until simmering. Remove from the heat and whisk in the vanilla and chocolate and stir until the chocolate is melted. Add the Kahlua if using. The mixture will thicken as it cools slightly. Transfer chocolate to a fondue pot, and keep warm. Serve with cut fruit for dipping.