THE CANDID RD

Clean Eating's Turkey Sloppy Joes

2013-06-18T06:14:00.000-04:00

Sloppy Joes are one of my favorite things in the world. I rarely talk about my love for sloppy joes, because let's face it.....they are not necessarily very healthy, and not something a typical "foodie" would admit to craving (and I do....often). Last summer Clean Eating Magazine had a recipe for Chicken Sloppy Joes, which I actually made for the family for whom I was cooking on a weekly basis. They loved them. So did Nick and I. This year I made them again when we had friends over for a Sunday dinner and once again they were a hit. Of course, as a dietitian and someone who follows a low FODMAPs diet, I made my own modifications so this would be suitable for my sensitive ....well....gut, but nothing too drastic. And if you are mad because you secretly crave sloppy joes too, but you don't eat meat, have no fear, I have the perfect tempeh sloppy joe recipe for you. You're welcome ;)

Clean Eating's Turkey Sloppy Joes

Modified from a Clean Eating Magazine Recipe (June 2012)

Serves 4

Ingredients

2 tsp. olive oil

1 green bell pepper, chopped and diced

1 lb. extra lean ground turkey

1 Tbsp. chile powder

1 tsp. ground cumin

1 tsp dried oregano

1/4 tsp. sea salt

fresh ground black pepper

2 cups jarred low-sodium tomato sauce **

1 Tbsp. Dijon mustard

1/2 cup frozen yellow corn **

4 whole grain hamburger buns **

Optional: Sliced Avocado **

Directions

In a large saucepan, heat 2 tsp. olive oil on medium-high. Add the bell pepper and cook, stirring frequently, for 3 minutes, until soft. Add the extra lean ground turkey and cook, stirring and breaking up with wooden spoon, for 3 minutes, until cooked through. Add chile powder, cumin, dried oregano, salt and pepper and stir to coat. Cook, stirring frequently, for 1 minute, until fragrant. Add tomato sauce and Dijon mustard and bring to a simmer. Reduce heat to low and simmer gently, stirring occasionally, for 10 minutes, until sauce reduces and thickens (you may need to cover half-way with a lid so it doesn't splatter all over the place!). Stir in frozen corn and cook until heated through, about 1 minute. Spoon mixture between 4 buns, dividing evenly. Top with sliced avocado if you want.

**NOTE: If you follow a low FODMAPs diet look for a tomato sauce that contains zero garlic or onion (there may not be a low-sodium version of this, but that's ok). Also use a garlic-infused olive oil to make up for the lack of garlic and onion, if you'd like. In addition, use white corn instead of yellow corn (it may be tolerated better) and use a gluten-free bun. Lastly, omit the avocado (although some people can handle 1-2 small slices, or ~1-2 Tbsp.)

Estimated Nutrition Facts for 1-sandwich
Includes 2 Tbsp. fresh avocado
Source: CalorieCount.com

Nutrition Highlights: Good source of iron and vitamin A, excellent source of vitamin C, protein and fiber.

You know those meals that you can't stop eating as you're cleaning up the remains, and putting them back in the fridge? Yes, this was one of those. It was as if I'd made a wedding cake...I kept licking the bowl and the spoon. Just so fantastic! And, because I couldn't find a low FODMAPs tomato sauce that was low-sodium, I omitted the sea salt. The taste was still out of this world (the nutrition facts use sea salt and a low-sodium tomato sauce, as described in the recipe).

Question: I admitted it, I crave sloppy joes (and extra meaty lasagna too, did I mention that?!). What do you CRAVE?!

Thanks for reading!

The Candid Rd

Minty Blood Orange and Watermelon Salad

2013-06-17T06:25:00.001-04:00

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Oh the summer gardening stress has started again. Poor Nick. He works so hard on our garden, but it never seems to turn out quite as he wishes. For starters, we planted this mint about a month ago, and we've been warned from countless people that we need to transplant it to a pot so it doesn't start growing out of control and stealing the nutrients from our other plants. Warning heard, it was moved last week. Of course, since it's the first ting in our garden to really start thriving, I was sure to snip some mint and make a few things....mint smoothies, mint chocolate chip ice cream, and mint on top of steamed veggies with Parmesan cheese. I also made this lovely watermelon salad, even though I can't eat watermelon (watermelon is not low FODMAPs). Watermelon. It's so juicy and sweet and full of nutrients. Yet my body rejects it. Oh well. Sometimes I just have to make food, despite not being able to eat it myself. I made this for a work demo one day and it was such a big hit that I figured I'd make it again for a family reunion. Once again, it was a huge hit (although the flies liked it too, ewww). It's just so easy to make, I could really care less that I can't enjoy it myself. I mean, I did have one tantalizing taste......every cook/chef/or even dietitian-wannabe-chef needs to taste their food before serving!

Don't have blood oranges? Neither did I when I wanted to make this recipe. But I did have blood orange olive oil, so I recreated this salad sans the actual blood oranges, and made a couple other "healthy choice" adjustments. It was amazing. Click the link above if you'd like to follow the original recipe (or use my recipe and just use regular olive oil, half the watermelon, and add a couple blood oranges to the mix!)

Minty Blood Orange and Watermelon Salad

Serves 4

1 small seedless watermelon, peeled and cut into chunks **

¼ cup fresh mint leaves

½ cup reduced-fat feta cheese

3 tbsp Extra virgin Blood Orange olive oil

Salt and pepper to taste

Directions

Add the watermelon to a large bowl, sprinkle with mint, feta, salt and pepper. Drizzle with oil. Let chill for about an hour. Serve cold.

**NOTE: If you are following a low FODMAPs diet, try this with cantaloupe instead. I think it would taste wonderful. It's on my list of salads to try!

Estimated Nutrition Facts for 1 -serving
Source: CalorieCount.com

Nutrition Highlights: Low sodium, excellent source of vitamin A (plus lots of lycopene!) and vitamin C.

QUESTION: What's your go-to summer salad when you have to bring something to a cookout? I have three; this minty watermelon salad, this quinoa salad, and this bulgar blueberry salad.

And before I go, did you know that today is "National Eat Your Vegetables Day"?! In honor of vegetables I'd like to share this photo from a food demo I did at work last week. Grilled veggies, thrown into a bowl of balsamic vinegar, Tuscan oil and a dash of seasoning. Delicious.

Thanks for reading!

The Candid Rd

Blueberry and Lime Fro Yo (FAQ Friday; Which Is The Best Choice; Gelato, Ice Cream, Fro Yo, Sorbet?)

2013-06-14T06:40:00.002-04:00

As a part of my store tours at work, we always stop by the gelato shop to taste samples of fresh homemade gelato. I proceed to explain that gelato typically contains less fat than ice cream because it's made with milk instead of heavy cream. But, does that mean gelato is always the best choice? Not necessarily. These days you can find gelato loaded with everything from chocolate chip cookies to chunks of peanut butter to pieces of cake (yes, I've seen it). So the truth is, there isn't a "right answer" to the question; "Which is better for you, gelato, ice cream, sorbet, or frozen yogurt?" With all of these varieties of frozen novelties you can find some that have been turned into something that's not so healthy. For example, these fro yo (frozen yogurt) stores that are popping up everywhere......

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Many of them say "healthy" on their window and on their website, and even their calorie counts look really low because (look closely!) many of them use 1-ounce as the "Serving". HAHAHAHA, I'm rolling around laughing right now. I called one company about this 1-ounce serving size once, and they said "we choose 1-ounce because typically people take an ounce of several flavors, so with the 1-ounce serving size they can easily add up their calories". Once again....HAHAHAHA!!! Sure, soft serve yogurt is typically lower in fat, but it also typically contains more sugar compared to ice cream (and thus very comparable to ice cream when it comes to calories). Not to mention the endless opportunities you have to load up your large bowl with extra sugary goodies (I'm always reminded of that Seinfeld episode...you know, the one with the "fat free yogurt shop". We still haven't learned!).

Bottom Line: Ice cream typically has more fat, and less or the same amount of sugar compared to gelato. Sorbet is typically fat free (and lactose free, by the way) but contains more sugar than gelato and ice cream. And fro yo? It's somewhere in the middle, and it depends on what type of fro-yo you're getting. Soft serve fro yo tends to have more sugar than ice cream and gelato, and the harder versions (ones you might find in the freezer at your supermarket) tend to have about the same amount of sugar. But of course, there are always exceptions to these "rules" ... I mean, have you seen all the varieties of ice cream, fro yo, gelato, sorbet, etc. in your supermarket?! There are tons!!!! So here is what I try to look for in all varieties of frozen goodies: 150 calories or less, 15-18 grams of sugar, and 3-6 grams of fat per serving. And of course, stick with 1 serving (most of the time....). Want more info? This website (with a nice sexy man on the page) explains the more technical differences between each of these treats, and provides a nice conclusion at the end.

Can you tell this topic is one that I get asked quite often? I wish everyone would just go out and buy an ice cream maker, because they are so easy to use and fun to experiment with. But since I know most of you don't have an ice cream maker, I'm providing a recipe that doesn't require one. All it requires is a little arm strength (and by little, I really mean a little). And the great part about this recipe is that the ingredients are all pronounceable. That's something that is hard to find these days.

Blueberry Lime Frozen Yogurt

Serves: 6 (1/2 cup each)

Prep Time: 15 minutes

Chill Time: 2 hours

Source

Ingredients

12 oz. bag frozen blueberries

1/4 cup honey**

1 tsp. vanilla

Zest of 1 lime

Juice of 1/2 lime

2 cups nonfat vanilla Greek yogurt**

Mint sprigs for garnish

Directions

Place berries, honey, lime juice, lime zest, and vanilla in a food processor. Pulse until the mixture reaches desires consistency (you may need to add a dash of water to help if you are using a blender). Add the yogurt and then pulse until smooth. Transfer to a medium bowl and place in freezer for 1-2 hours, stirring every 30 minutes, until set. Serve garnished with fresh mint if desired.

**NOTE: If you are following a low FODMAPs diet, use maple syrup instead of honey. Also, be sure to choose a vanilla Greek yogurt that is free of honey or HFCS. If you're lactose intolerant, you may be surprised at how well you can tolerate this small amount of Greek yogurt (Greek yogurt contains less lactose than regular yogurt).

I really enjoyed this dessert, a lot. I could taste the honey throughout each bite (and since I typically avoid honey, it was glorious to taste it again!). So refreshing, and it (almost) meets my recommendations for nutrition facts from above;

Estimated Nutrition Facts for 1/2 cup
Source: CalorieCount.com

Ok, so I did recommend sticking to 15-18 grams of sugar per serving, but let's be honest, most of this sugar is from the delicious blueberries! So, we'll let that "rule" slide in this case (as should you, if the main ingredient in your frozen treat is fruit!). Check out the other Nutrition Highlights: Under 150 calories, low fat, low sodium, good source of protein and vitamin C

So there is no need to fear if you don't have an ice cream maker, you can make this with the strength of your hands and a wooden spoon! But, of course, I still recommend the $50-$60 it takes to buy an ice cream maker.....that is, unless you aren't as obsessed with ice cream as Nick and me. But come on, who doesn't love ice cream?? Especially when it's 90 degrees with 100% humidity!

I'm curious, what's your favorite summer ice cream treat? I can still remember the ice cream truck pulling up in front of our house when I was young. I always got the blue popsicle with the gum ball on top (BORING!). Now I would say my favorite summer treat is a bowl of cookies and cream, mint chocolate chip, or chocolate peanut butter chunk.

Off to my cousins wedding now. Going as a single lady because Nick has to work, yet again. Oh well, I'm still excited!! I love love love weddings (and you know what I love more than ice cream? Wedding cake!!).

Enjoy your weekend, and thanks for reading.

The Candid Rd

Kiwi Basil Smoothies

2013-06-12T06:29:00.001-04:00

I was at a wellness event the other day and was looking at the smoothies they were selling, for six-dollars each! I could have made them all myself, for less than two-dollars (and they provided the recipes for each one of these smoothies....so of course I took a copy to-go). Since we've been gardening I've been searching high and low for good smoothie recipes with fresh herbs. I've been "experiminting" (haha) lately with mint because our mint has already started growing out of control (get ready for some seriously minty posts!). I've also been experimenting with basil, because even though ours hasn't grown much yet, I want to be ready when it does. Are you one of those people who buys a bunch of fresh herbs for one recipe, only to throw the remaining away because they don't get used? This happens to me a lot, especially with basil (hence the reason I'm growing my own). Now, I know I could make pesto, and I often do, but what about a basil smoothie? I realize that I can add just about any herb to a smoothie, but I recently found out basil is not only tasty, but absolutely delicious in smoothies! So, don't waste your remaining basil...use it in your smoothies.

Kiwi Basil Smoothies

(Modified version of this recipe)

Serves 1or 2

Ingredients

2 kiwis

1/2 banana

Juice from 1 grapefruit **

1 packet sweetener (caloric or non-caloric, I used a brand of stevia)

1/4 cup fresh basil

1/2 cup crushed ice

Directions

Blend well in a Magic Bullet, Nutribullet, or blender of your choice.

** NOTE: If you are following a low FODMAPs diet you don't want to use grapefruit for your citrus. You could try orange juice instead, or another citrus like lemon or lime.

Here are some more basil recipes to choose from, in case you're not sold on the smoothie or pesto idea. Basil is full of nutrition (ie: vitamin K, iron, calcium, and fiber). Don't let it go to waste!

Estimated Nutrition facts for 1 smoothie (entire recipe)
Source: CalorieCount.com

Estimated Nutrition Facts for 1/2 of entire recipe (if you make 2 servings out of this recipe)
Source: CalorieCount.com

QUESTION: Do you have any good herb-infused smoothies to share? Did you know that Monday was National Herbs and Spices month?! Yeah, that's right!

Stay tuned for a mint chocolate chip protein smoothie I'm trying to invent. I have the idea in my head, now I just need to produce something fabulous. Have a wonderful Thursday everyone!

Thanks for reading.

The Candid Rd

Have Chicken? Clean Eating's Buffalo Chicken Salad and My Own Spicy Chicken Salad Sandwiches

2013-06-11T06:27:00.000-04:00

Who says dinner has to be a huge production? I grew up in a househouse where "frozen meal of your choice" was the dinner plan about two days out of seven. I didn't mind it at all, but I'd much prefer a very simple, homemade dinner, such as this one I came up with when we had leftover grilled chicken not too long ago.

The price for this entire meal was under $2.50/person (including the frozen green beans and corn. Frozen veggies, I love them. They are healthy and often very cheap!). Not only was the price right on par, but the time to prepare this meal was too; including steaming the vegetables, this took about 10 minutes to get on a plate and ready for some devouring.

Spicy Chicken Salad Sandwiches
Serves 1

Ingredients

4 ounces grilled chicken, seasoned with pepper

1.5 Tbsp. olive oil mayo

2 tsp. dijon mustard

More pepper, and a dash of cayenne

1 whole wheat English Muffin (or bread of your choice)**

Directions

Cut the grilled chicken into medium sized chunks. Add the chicken to a medium bowl and mix in the mayo and dijon. Mix well to combine and distribute sauces evenly. Add cayenne and pepper (as much or as little as you'd like, I added 1 tsp. of each! I like SPICE!)

**NOTE: If you follow a low FODMAPs diet be sure to use a gluten-free English muffin.

Estimated Nutrition Facts, with the English Muffin
Source: CalorieCount.com

Nutrition Highlights: Good source of calcium and iron

So this next recipe is one of those that a good food blogger would have made again, just to make sure there was a decent picture to show her readers. I guess I'm not a good food blogger because I'm using an old picture, and I'm not turning back. Last summer I was preparing dinners for my mom, dad, and brother, along with their neighbors who had three kids, about two days a week. Both families really enjoyed this recipe (including all of the young kids!), so while the picture doesn't do it and justice, I sitll wanted to provide you with the recipe. While it may not quality as food porn, and least you get an idea of what it's supposed to look like (I've gotten better at making food look really tasty since last summer, right?! Please say yes).

The total price per family (family of 4) for this meal was fifteen dollars. That's not bad considering I used organic chicken breasts and whole wheat tortillas to make the salad into a wrap! Who said eating healthier has to be expensive?! The total time to prepare and clean-up this meal was an hour. You can't beat that.

Buffalo Chicken Salad Wraps

Source: Clean Eating Magazine, June 2012 Issue

(Serves 4)

Directions

1 lb. boneless, skinless chicken breast

Olive oil cooking spray

1 tsp. smoked paprika

1 tsp. chile powder

1/2 tsp. sea salt

1/2 sweet onion, chopped **

1/2 cup non-fat plain Greek yogurt **

5 Tbsp. low-fat buttermilk **

1-1.5 Tbsp. hot sauce **

1 head romaine lettuce, chopped

1 head red leaf lettuce, chopped

1 yellow or green bell pepper, sliced thinly

1 pint grape tomatoes, halved

1 cup peeled and shredded carrots

2 ounces crumbled blue cheese

4 whole wheat tortillas **

Directions

1. Preheat broiler to high. Place chickenon a baking sheet coated with cooking spray. Lightly mist chicken with cooking spray and sprinkle evenly on both sides with paprika, chile powder, and salt. Broil 6 to 8 inches from the heat until center of chicken is no longer pink, about 6 minute sper side. Transfer chicken to a cutting board and let rest for 3 to 5 minutes before cutting into small chunks (~1/4 inches).

2. In a blender, puree onion, buttermilk, greek yogurt, and hot sauce. Taste and add more hot sauce if you want.

3. Heat tortillas in oven if you want them hot. Place a hot tortilla on each plate and divide romaine and red leaf lettuces among 4 tortillas and top with bell pepper, tomatoes, carrots and chicken, dividing each evenly. Serve yogurt mixture on the side and drizzle on top of wraps. Sprinkle each with blue cheese and serve immediately!

**NOTE: If you follow a low FODMAPs diet this is not the best recipe for you. Two integral parts of the sauce are onion, hot sauce, and milk. It's hard to modify and still keep that buffalo flavor!

Note: If you want to reduce the sodium, you can always reduce the amount of hot sauce or omit the added sea salt. Most of the sodium from this estimate came from the tortilla, the hot sauce, the obvious sea salt, and the blue cheese. You do have control over all of these, so modify to your needs.

Nutrition Highlights: Excellent source of fiber, vitamin A, vitamin C, and calcium, good source of iron.

I remember getting a call from the family for whom I made this recipe, the day after I had prepared it for them, and they said it was their favorite meal so far. So, you know, considering it was a "Clean Eating" recipe, I was pretty happy about that.

I hope everyone has a lovely Tuesday. I've got a big demo at work today and we're making two different burgers (one turkey and one cod), plus grilled vegetables and a grilled peach and apricot dish with ricotta cheese. Sound good??? Yeah, I know! :)

Thanks for reading.

The Candid Rd

Basil and Coconut Ice Cream (on the lighter side)

2013-06-10T06:54:00.002-04:00

I tried some basil coconut gelato at work the other day, and felt like I was in heaven. Yes, it was the perfect combination of flavors and I knew I had to try to make my own version of this dessert at home. Nick and I bought an ice cream maker a few years ago because, well, we're obsessed with ice cream. You can see more of my ice cream recipes on the side of my blog under "Desserts", and I'll tell you what, getting an ice cream maker was the best move we've made as a couple. haha, but seriously, smart. Only $50 and we can make whichever ice cream flavor we want! Of course it's never as creamy and smooth as what you might find in the store (for a couple reasons, first we don't add gums and fillers to make it creamy, and second I try to reduce the fat and sugar in the ice creams I make, and both fat and sugar add to the creaminess of ice creams).

Sometimes it takes a little experimenting to make the perfect ice cream, other times I get it right the first time. The blueberry ice cream you see on the side of my blog is Nick's absolute favorite (and you'll get another great blueberry FRO YO recipe later this week!) but my first trial with this recipe was in Nick's words "too basily". I liked it. Basically I had used a full cup of basil (a lot.... but I love my basil!) so this second time I cut down on the basil a bit, and voila! Perfection.

Basil and Coconut Ice Cream
Serves 10

Ingredients

2 cups chilled half and half
1 cup unsweetened almond-coconut milk (there are a couple brands to choose from)
1/2 cup loosely packed basil
3/4 cup sugar
3 T sweetened coconut shreds **
3 T unsweetened coconut shreds **
2 tsp. vanilla extract

Directions

In a medium bowl mix the half and half, milk, and sugar until the sugar is dissolved. Add the mixture to a blender with the basil, vanilla, and coconut. Blend for about 30 seconds to one minute, on and off, or until basil is chopped sufficiently.

Add the mixture to a prepared ice cream maker and follow manufacturer's directions for churning. NOTE: If you don't have an ice cream make you could also pour into a large bowl and put in freezer, mixing every thirty minutes for about 2 hours, or until frozen. I haven't tried this myself, but it typically works with mixes such as this.

**NOTE: If you follow a low FODMAPs diet be aware that coconut contains FODMAPs. This small amount of coconut didn't seem to bother me, personally, but you may want to reduce the amount especially if you are sensitive to polyols (the "P" in FODMAPs). According to the Monash University phone app, however, there aren't enough polyols in coconut to really have an effect at levels of 1/4th cup or less, so.....you should theoretically be fine with one serving of this ice cream.

Yum, almond coconut milk, so delicious.

Estimated Nutrition Facts for one Serving (~1/2 cup)
Source: CalorieCount.com

Nutrition Highlights: Under 150 calories, good source of calcium

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QUESTION: Ok, it's almost summer, go ahead and tell me, what's your favorite flavor of ice cream?? For me it's anything with peanut butter. I especially love peanut butter ice cream with chunks of Reece's Peanut Butter cups!

Did you have a nice weekend? Nick and I got so much done this weekend, it was great. Plus we still had time to relax. Isn't that the best combination?! Today I get to meet my new OBGYN (again, no, I'm not pregnant!). Stay tuned for a post coming soon all about what I'm doing to get my body primed for carrying a baby, because yes...it will hopefully be happening soon (and from what I hear from other women, "soon" means like 6-8 months.... haha, I guess we'll have to be patient!).

Thanks for reading.

The Candid Rd

Chocolate Teff Pudding (Experimenting with Gluten Free Grains!)

2013-06-07T06:32:00.002-04:00

I have become more aware of what I've been eating lately, since Nick and I have been thinking about having a baby (yes, the cat's out of the bag if it wasn't already). I know I'm healthy, and my diet is prety stellar (if I do say so myself), but before getting pregnant it's important to make sure you're in tip-top shape both physically and mentally. I had quite a scare the other day when my doctor told me my liver enzymes were high, and of course I went right to WedMD and saw that it could mean I have Celiac Disease (but that was of course the only thing I saw out of a list a mile long of possible reasons). I was tested last year, but only via the blood antibiody test (ie: not the gold standard) but thankfully my doctor assured me that my results weren't high enough to warrant any concern. Phew! Either way, I've been trying to do as little gluten as possible, as I do know that I'm mildly gluten sensitive, and if my body needs to be ready to house a baby for 9 months, well, I better start eating to make it the healthiest it's been! And yes, that means little to no alcohol, and very little caffeine (I won't lie, that caffeine one has been tough. I'm down to 1.5 cups a day from about 3). So in mid-March I made a late resolution, of sorts, to start experimenting with new gluten free grains this year. I've tried amaranth, different colors and varieties of quinoa, and now it's teff time.

What's teff? It's a gluten free whole grain, duh! And here's a little more from the Bob's Redmill website;

Source

Teff. Raw. Beautiful
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I can see how this could be "polenta-like"....it's the same exact consistency of polenta once it's cooked. Kind of funky if you ask me.

When Jessie suggested I make teff pudding, I was.....confused. This stuff can turn to a delicious pudding? Yes, she said she makes teff pudding often and really enjoys it. I didn't quite understand. But after making the following recipe, I understood the obsession. Brace yourself. This polenta-like cooked grain can indeed turn into something wonderful and heavenly.

Chocolate Teff Pudding

Low FODMAPs
Gluten Free

Source

Serves: 3

Ingredients

2 cups water

1/2 cup raw teff grain

3 T cocoa powder (unsweetened)

2 T maple syrup

2 t vanilla extract

pinch of salt

Directions

In a small pot, bring water and teff grain to a boil, then cover and simmer over very low heat for 15-20 minutes or until water is absorbed, stirring occasionally. Let cool to room temperature.

In a blender or food processor, blend cooked teff and remaining ingredients until smooth and light. Add additional water if it's too thick (**I liked it extra thick, but you may not!).

Pour into serving bowl, chill, and serve

When I showed the picture of this pudding to my mom, she sort of winced a bit. I insist, it's amazing. I actually ate this alone or with a little PB2 on top. I also found myself adding it to my morning fruit and yogurt "parfait". I think I'm done experimenting with teff because I've found its calling! Jessie, you were right, this is fantastic!

Estimated Nutrition Facts for 1-serving
Source: CalorieCount.com

Nutrition Highlights: Excellent source of fiber, good source of protein (hey, for a dessert, that's pretty cool, right?!)

The next gluten free grain on my list is millet. We'll see if it can top teff and amaranth! Any suggestions for millet recipes? I've already been given a few, but I'd love more!

Thanks for reading everyone, and enjoy your weekend! Tomorrow I get to ride in a 30-mile bike race for the Tour De Cure (a bike race put on by the American Diabetes Association). I'll admit it's been a while since I've ridden a bike, but I think my legs are in great shape so I'm pretty pumped (pun intended).

The Candid Rd

Simple Summer Gazpacho (Thrifty Thursday!)

2013-06-06T06:46:00.000-04:00

Crunchy peanut butter, nutty brownies, artichoke hearts, avocado, and gazpacho soup. What do they all have in common? I used to hate them all when I was growing up. Yes, it's true, I despised crunchy peanut butter, but now I beg for more peanut pieces (the crunchier the better!) and I used to detest anything that contained guacamole or avocado, but now I add it to anything and everything. As for cold soup, well, I'm still not completely sold on the idea, but this recipe from last summer was a real winner.

You see, cold soup to me always tasted like chunky salsa. And of course, when I was young I also hated salsa. Now, you guessed it, I love it! Of course it's impossible to find a low FODMAPs salsa, but this soup is certainly low FODMAPs, and tasted great with a hearty piece of whole grain bread with a bit of butter smeared on top. It's the perfect meal or side for any summer outing. I just love soup, any time of the year, and it's nice to know that my taste buds can finally enjoy a cold soup in the summer!

And like I said, now that I know how delicious avocado is, I add it to whatever I can. It tasted great sliced on this gazpacho soup (despite containing FODMAPs....).

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It's super red, no? That's how you know you're getting a good dose of heart-skin-and prostate health-promoting lycopene.

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This soup was as easy as throwing ingredients into a blender, pressing start, waiting a few seconds, then pouring the result into bowls.

I took a photo of this recipe, rather than typing it out. Yes, I got lazy. This just highlightss how easy this recipe is (hence while I'm posting it on "Thrifty Thursday"...it's thrifty on time and price, only about $1 per serving!)

Source: Nutrition Action Healthletter ----- the best newsletter in the world. No joke

*Note: If you follow a low FODMAPs diet you'll be pleased to know this is a low FODMAPs recipe! The avocado, however, is not low FODMAPs. I still eat a few slices because sometimes I just can't say no!

Estimated Nutrition Facts for 1-serving (1-cup)
Source: CalorieCount.com

Nutrition Highlights: Under 100 calories, good source of vitamin A and iron, excellent source of vitmamin C.

And like I said, I now add avocado to anything and everything. Sadly it's not low FODMAPs, but if I stick to a small portion, ie less than 1/4th cup, I seem to be just fine.

QUESTION: Do you like cold soup?? If the answer is no, will you try this to see if maybe your taste buds jump for joy like mine did?!

Thanks for reading.

The Candid Rd

Summer Turkey Burgers; Martha Stewart's Pesto Burgers and Clean Eating's Mediterranean Burgers

2013-06-04T06:45:00.000-04:00

Every once in a while Nick and I are in the mood for a juicy burger (ok, I'll be honest, if I could eat a burger every day and it was healthy, I'd do it, in a heart beat). I do prefer beef burgers, but for less saturated fat and cholesterol (if you buy the extra lean breast meat) turkey burgers can be incredibly satisfying. And since it's grilling season you might be interested in the fact that poultry has less heme iron, which may be beneficial when it comes to nitrites and nitrates (apparently the heme iron interacts with nitrates and nitrites, even those found naturally in our food, to produce carcinogens....who knew!? And, poultry produces less carcinogenic HCAs, which you can read more about here).

The key to a good turkey burger is to make sure it stays juicy. You see, when you make a beef burger you can eat it medium or even medium-rare, and unless your immune-system is slightly compromised, you aren't really putting yourself at risk for food-borne illness. With poultry burgers, the story is a bit different, you have to cook it all the way to 165 degrees. That's what makes creating a juicy turkey burger very difficult. The meat is already pretty lean with very little fat, especially if you are using the white meat, and then you have to cook it all the way and that can often mean dryness. Blah.

I've got some tricks up my sleeve for how to create a juicier turkey burger, do you? I like to add ground flaxseed or smashed avocado to my turkey burgers (I add these when the turkey is raw, before I form the patties). This adds some good fat to make the burgers moist (and when I say "good fat" I don't just mean good for you, I mean tasty!). This recipe below uses pesto with olive oil and other great flavors to add juiciness and moisture.

Mmmmm.....PESTO!

Pesto Turkey Burgers

Serves: 4

Total Time: ~25 minutes

Modified from a recipe found on MarthaStewart.com

Ingredients

1 cup fresh basil leaves

1 cup baby spinach

1 clove garlic **

1/4 cup walnuts

4 Tbsp. Olive Oil (plus more for the grill)

Course salt and pepper

1 pound ground white turkey breast meat

2 large tomatoes, sliced

3 ounces fresh mozzarella

8 pieces hearty whole grain bread **

** NOTE: If you are following a low FODMAPs diet, omit the garlic clove and use garlic-infused olive oil to impart the garlic flavor. Also look for a gluten-free bread to use with the burgers.

Directions

1. In a food processor puree the basil, spinach, garlic, walnuts, oil, and 1 Tbsp. water. Season pesto with salt and pepper (I only added pepper).

2. Heat a grill or grill pan to medium-high heat. Combine 1 Tbsp. pesto, 3/4 tsp. salt, and 1/4 tsp. pepper, and turkey and form into 4 patties. Clean and lightly oil grill. Brush tomatoes with oil and season with salt and pepper (I just used pepper). Grill patties, covered , 4 minutes. Flip patties and top with cheese. Add tomatoes to grill and cook, flipping once, until tomatoes are lightly charred and burgers are opaque throughout, 4 minutes.

3. Assemble sandwiches on bread with pesto, burgers, and tomatoes.

Estimated Nutrition Facts for 1 burger, with bread
Source: CalorieCount.com

Instagam! Look at those grill marks. Beautious, no??

Nutrition Highlights: Excellent source of fiber, vitamin A, vitamin C, iron and calcium

In the words of Chef Ramsey "this turkey burger is cooked PERFECTLY!"

Have you ever sent your husband or loved one to the store for groceries, only for them to come back with the wrong thing? I asked Nick to buy "Extra Lean Turkey Meat", and he made the mistake than many people do; he assumed that all turkey meat is extra lean and that it's all the same. This simply isn't true. Some of the turkey meat uses different parts of the animal, such as the thigh, and therefore it contains more fat and calories. There's nothing wrong with it, but I prefer a leaner ground turkey burger because I don't really notice a big enough difference in the taste to warrant such a jump in calories and fat. So, Nick brought home the wrong turkey meat and I ended up making burgers that were half lean and half extra lean ground turkey. Check out how ugly it is!

So this is what your burgers will look like if you use half lean and half extra lean turkey meat. Not pretty, but, still delicious. And let's be honest, that's all that matters, right? Check out the recipe below.

Mediterranean Turkey Burgers

(Serves 4)

Source: Clean Eating Magazine (last summer's issue)

Ingredients

1 large red bell pepper

Olive oil cooking spray

1/4 cup non-fat Greek yogurt

2 cups loosely packed spinach

2 ounces low-fat feta cheese

2 tsp. hot sauce **

12-ounces lean ground turkey (look for 1.5-4 grams fat per serving)

1 small zucchini, sliced lengthwise into 4 1/4-inch thick pieces

4 medium portobello mushroom caps , quartered **

4 whole-wheat rolls **

** NOTE: If you are following a low FODMAPs diet be aware that most hot sauce contains garlic and/or onion. You may want to omit this from the recipe, or just use less. Also, portobello mushrooms contain polyols, so you may not want to eat these (or just have a very small amount). Lastly, look for gluten-free buns, and be careful if you're lactose intolerant, as the feta and yogurt might upset your stomach, but most people will be able to handle the small amount of lactose in this recipe.

Instructions

1) Preheat broiler. Mist pepper with cooking spray. Place pepper directly on rack or baking sheet in oven. Broil 10 minutes per side.

2) Meanwhile, in a food processor, place yogurt, spinach, feta and hot sauce and puree on high for 2 minutes, until smooth and creamy (THIS SAUCE WAS FANTASTIC!!!). Set aside.

3) Remove pepper from oven and set aside until cool enough to handle. Peel, seed and squarter.

4) Divide turkey patties, zucchini and mushrooms among 2 separate baking sheets. Spray the vegetables with olive oil (use garlic olive oil for more flavor!) and broil for 10 minutes, until patties are cooked through and vegetables are tender. To serve, spread 1 Tsbp. spinach mixture onto each half of the whole wheat buns, add 1 patty, 2 slices succhini, 1 piece pepper, quarter of mushrooms, and serve!

Nutrition Facts for 1 burger, with bun and veggies
Source: CalorieCount.com

QUESTION: What's your favorite type of protein to use for burgers?? I'd like to start experimenting with bison soon.

Thanks for reading!

The Candid Rd

Gluten Free Zucchini Cakes with Greek Yogurt and Chives

2013-06-03T06:48:00.001-04:00

Today is Monday and I'm in a hurry to get out the door (Mondays are always a rush day for me, what about you? And the strange thing is, I worked yesterday, so this is more like a Tuesday!). I couldn't leave without posting this wonderful recipe, which I actually made last year at this time and is on my list of "first things to make with our homegrown garden zucchini". I can still remember the first hot and cheesey bite, bursting with flavors in my mouth. Yes, I'm saying this recipe was a huge success and a must-make this season. Sure, it's hot, but serve it with a cold salad and a cold beer, you'll be fine.

I typically only post food that I really enjoy, but sometimes I post things that I didn't necessarily enjoy, but that I know others might. This recipe is not one of those. This is one that I enjoyed so much that I almost ate the entire batch in one day (yes, dietitians have "binge"-like episodes every once in a while too!).

Zucchini Cakes with Greek Yogurt and Chives

(Modified from a recipe found in the Columbus Dispatch)

Makes: 18 cakes

Serves: 6 (each person gets about 3)

1 pound zucchini, trimmed, coarsely grated

1 teaspoon salt

1/4 cup garbanzo bean flour (or brown rice flour) **

2 tablespoons grated Parmesan cheese

2 tablespoons minced onion **

1 large egg

1 large egg white

1/2 teaspoon ground pepper

Olive oil for pan-frying

1/3 cups plain Greek yogurt

Chopped fresh chives**

**NOTE: If you are following a low FODMAPs diet, omit the onion and add more flavor by using garlic-infused olive oil for the pan frying. Also beware that the garbanzo bean flour may not be the best choice because of the oligos (the "O" in FODMAPs), so switch to brown rice flour, or your favorite gluten-free flour, if you can. Also, note that chives are actually a type of onion that are free of FODMAPs! They are indeed safe to eat. And lastly, if you are intolerant to lactose, don't add the Greek yogurt (although most people shouldn't be too bothered by the parmesan and Greek yogurt because they are both very low in lactose).**

1. Place zucchini in a colander set over a bowl. Sprinkle with salt. Toss to coat. Place a small plate atop zucchini to weigh it down. Let stand 30 minutes to drain.

2. Wrap zucchini in clean kitchen towel. Squeeze out as much liquid as possible. Transfer zucchini to a bowl. Mix in flour, Parmesan and onion. Whisk egg and egg white together. Add to zucchini mixture along with pepper.

3. Brush a nonstick skillet with olive oil. Heat over medium-high heat. Working in batches, drop zucchini mixture into skillet by tablespoonfuls. Use a spatula to flatten cakes to 2-inch rounds. Cook until golden about 2 minutes a side.

4. Transfer zucchini cakes to platter. Top with dollop of Greek yogurt. Sprinkle with chives and serve.

This was one of those recipes that I wasn't sure I would actually like as much as I did. My first bite sort of threw me off......they were so delicious I was actually shocked. I think the secret was the parmesan cheese. There wasn't a whole lot in the recipe, but it was just enough to make the flavors just pop in my mouth. I highly recommend using a good parmesan cheese, rather than that from a canister that is tiny and powdered (ie: Kraft). I mean, I love that type of parmesan cheese, don't get me wrong, but this recipe needs some good fresh parmesan!

Estimated Nutrition Facts for 1-serving (3 cakes)
Source: CalorieCount.com

You can use these as appetizers, or a side dish (the Columbus Dispatch, where I found the recipe, recommended dressing them up with some slices of smoked salmon, if you desire. Yum!). You could also have a couple more and make it a meal, why not?! Imagine; add some fruit on the side and a cup of milk or dairy alternative, and voila, a nice balanced plate. I can't wait to make these again!

Enjoy your Monday everyone, and thanks for reading.

The Candid Rd

Clean Eating's Peanut Chicken in Foil Packets

2013-05-31T07:34:00.003-04:00

The June, 2013 issue of Cleaning Eating Magazine was filled with foil-packet recipes for the grill, in addition to some amazing burger recipes (which I found ironic, because apparently it's May that is National Burger month...did you know that?), which I'll be posting soon. One day a couple weeks ago my parents came over for dinner and it was perfect because Nick and I had a meal already planned; Peanut Chicken in Foil PAckets and Strawberry Coconut Crisp (also in foil packets, recipe coming soon). I'll be honest, I was slightly hesitant at first, serving my dad a Clean Eating Magazine recipe...he's very honest with his opinions on how things taste (I guess you could call him "The Candid Father of RD", haha, that was lame.) Anyway......I was afraid he wouldn't like the meal.

To my surprise, both my dad and Nick both devoured their foil packets, as did my mom and I. Did you know that grilling in foil actually helps reduce the amount of hertocyclic aminds (HCAs) that are formed? In case you were wondering, that's a really good thing. HCAs are linked to cancer and they form when proteins (especially red meats) are cooked to really high temperatures and especially when cooked using direct heat. By cooking our protein in foil we reduce the HCAs that are generated because we are not using direct heat and there is less change for the protein to char. When the drippings from your proteins drip into the flame and then come back up into the food that's just not good. Also, simply marinating your proteins and switching to poultry (and especially fish) can reduce the HCAs. I just thought since it's grilling season you may want to know that. So now, without further ado...

Peanut Chicken in Foil Packets

Source: Clean Eating Magazine

Serves: 4

Ingredients

1/4th cup unsalted natural creamy peanut butter

1/4 cup light coconut milk (I used almond/coconut milk)

2 Tbsp. rice vinegar

2 Tbsp. chopped fresh cilantro leaves, plus additional for garnish

1 Tbsp. honey ** (I used maple syrup)

1 tbsp. fresh lime juice

1 tbsp. minced fresh ginger

1 tsp. reduced sodium soy sauce

1/2 tsp. red pepper flakes

1 clove garlic, mined **

Olive oil cooking spray

12 oz. green beans, trimmed

2 sweet potatoes, peeled and diced into similar-sized 1/2-inch chunks **

1 red or white onion, sliced into 1/4-inch slices **

1 lb. boneless, skinless chicken breasts, cut into 1-inch pieces

Directions

1. Preheat grill to medium-high or preheat oven to 450.

2. In a medium bowl, whisk together peanut butter, milk, vinegar, 2 Tbsp. cilantro, honey (or maple syrup), lime juice, ginger, soy sauce, pepper flakes, and garlic.

3. Cut 4 12x16-inch pieces of foil and mist with cooking spray. Divide green beans, potatoes and onion evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top of vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edges to seal.

4. Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 minutes, until chicken is cooked through and potatoes are tender. Transfer contents of packets (make sure to open the packets slowly, as the steam can be very hot!) to serving bowls and garnish with additional cilantro.

**NOTE: If you are following a low FODMAPs diet this is the perfect recipe because you can modify your own packet according to your personal needs (but prepare everyone else's packet according to the recipe). Be sure to replace the honey with maple syrup, omit the garlic (and add some garlic-infused oil if you still want the flavor, but I didn't do this and it was still amazing) and omit the onion from your packet as well. Also, keep in mind sweet potatoes contain FODMAPs, but most people can handle them in amounts of 1/4th-1/2 cup per sitting.

Estimated Nutrition Facts for 1-serving (1 foil packet)
Source: CalorieCount.com

Nutrition Highlights: Low sodium, excellent source of fiber, and vitamins A and C.

See how I put a "G" on my packet? Yeah, that was a lower FODMAPs packet ;)

Put all the ingredients in a foil packet, and leave the cooking and cleaning to the foil and grill!

INSTAGRAM!
The Candid RD

This can be serve over rice, or with some more vegetables. We chose the latter. It didn't really need any more starch, so we were all content with some more vegetables and spinach salad on the side (the vegetables we served were roasted parsnips that my mom brought over, which are actually slightly starchy, but delicious).

There is just something about the combination of peanut butter, soy sauce, and chicken that makes my taste buds jump for joy! Apparently the same is true for my family. And I bet you'll love this recipe too.

Any fun weekend plans? I can't believe it but I have today and tomorrow off from work. JOY! I do have a laundry list of things to do, but it's nice just being away from work for a while (it's rare that I ever get two days off in a row, so I'm excited!).

Thanks for reading.

The Candid Rd

Chicken Sandwich with Yogurt Basil Pesto and Roasted Red Peppers

2013-05-30T06:53:00.000-04:00

INSTAGRAM!
The Candid RD

Just getting home from work? Not sure what to make for dinner? Grab that leftover chicken in your fridge and get to work on this sandwich recipe, it won't take long I promise. And, you'll love it. This was one of those sandwiches that Nick ate and then quickly replied with a "is there another one I can have?". I love to hear those words. To me that means, "Gina, that was so fantastic that I can't imagine going on with the evening without having yet another one". Music to my ears. I especially love it when Nick eats an ingredient that he hates, and has no idea (Shhhh, don't tell Nick he ate yogurt. He'll FREAK!).

Chicken Sandwich with Yogurt Basil Pesto and Roasted Red Peppers

Modified from a recipe found in Substitute Yourself Skinny

Serves: 4

Ingredients

4 Tbsp. nonfat mayonnaise

1 Tbsp. nonfat plain Greek yogurt

1/4 cup finely chopped fresh basil leaves

1 Tbsp. grated parmesan

4 light 100-calorie English Muffins, lightly toasted **

4 (4-ounce) cooked chicken breasts

1/4 cup plus 2 Tbsp. chopped roasted red bell peppers (add more if you'd like!)

Directions

1. In a small mixing bowl, mix together the mayo, yogurt, basil and parmesan.

2. Assemble the sandwiches by spreading equal amounts of mayo mixture on each muffin half. Top 4 of the muffin halves with a chicken breast, then top each with ~1 1/2 Tbsp. roasted peppers. Finish with remaining muffin half. Serve.

**NOTE: If you are following a Low FODMAPs diet look for a wheat-free English muffin. They do exist! Another option would be to just have one-half of the English muffin, because you may be able to handle wheat in small amounts.

Estimated Nutrition Facts for 1-sandwich
Source: CalorieCount.com

Nutrition Highlights: Under 400 calories, good source of calcium and vitamin C, excellent source of iron. Want to increase your vitamin A? Add more roasted reds to this sandwich, or on the side.

Serve this with a side of more vegetables, because that would make a perfect plate! We served ours with steamed broccoli and spinach. What will you serve yours this? Perhaps extra roasted red peppers? We may have done that too, on top of our greens (they are so good out of the jar, I'm obsessed!).

Question: Do you love jarred vegetables as much as I do? There is something about marinated vegetables in a jar, and even vegetables without oil, such as roasted red peppers in a jar, that I just love!

Thanks for reading.

The Candid Rd

Shrimp Salad Lettuce Wraps

2013-05-29T06:55:00.005-04:00

Did you have a nice cookout on Monday? I was working. Can you believe it?! Yeah, I worked Monday and will be taking my "Memorial Day" on Friday instead. I plan to get creative in the kitchen with some summer smoothies, and to experiment with some new grains and seeds (mainly chia and possibly millet). I also plan on doing some reading. I just ordered two books; one about planning for pregnancy and how to make yourself more fertile (for lack of a better explanation!) and the other is about how to make food taste amazing, even if it's healthy (yes, so many people automatically hate food because it has the word "healthy" associated with it. I will learn the tricks for masking that "healthy" flavor, and turning health foods into foods you crave.) This book is certainly not for me, as I love almost all healthy foods, but instead this book was purchased as a guide to help me educate my clients on how to create healthy and delicious foods. I'll blog about both of them sooner or later. And speaking of health foods, today's recipe contains many healthy ingredients, paired perfectly to create a crave-worthy meal. Please, take a look!

Shrimp Salad Lettuce Wraps

Modified from a recipe in Nutrition Action Healthletter

Serves 2

Ingredients

1/2 lb. large shrimp, peeled and deveined

1 cup fresh, frozen, or canned corn (drained and rinsed)**

3 Tbsp. mayonnaise

1 Tbsp. fresh lemon juice

1/4th tsp. Old Bay seasoning **

8 butter lettuce leaves

1/2 lb. tomatoes, cut into wedges (optional)

**NOTE: If you follow a low FODMAPs diet, keep in mind that most corn these days is the sweet corn variety, which contains FODMAPs when consumed in amounts larger than about 1/4th cup. You can look for a non-sweet version of corn (such as white corn) or you could reduce the corn in the recipe (maybe make the total 1/2 cup instead of 1 cup). Also keep in mind that Old Bay seasoning contains garlic and/or onion. You can reduce the amount called for in the recipe, or use your own garlic and onion free seasoning instead.

Directions

1. Grill corn on a grill pan over medium heat for about 2 minutes, then add the shrimp and grill both, together, for about 2 minutes (flip the shrimp after 1 minute).

2. Remove corn and shrimp from the grill to allow to cool. Meanwhile, in a large bowl mix together the mayonnaise, lemon juice, and seasoning.

3. Toss the shrimp and corn with the lemon/mayo/seasoning mixture. Serve the salad in the butter lettuce leaves, and top with tomato wedges, if you wish.

Estimated Nutrition Facts for 4 leaves/wraps (1 serving)
Source: www.CalorieCount.com

Nutrition Highlights: Under 300 calories, good source of fiber, and excellent source of vitamins A and C.

You know those nights when people end up coming over, but you weren't expecting company? This is the perfect meal (or even appetizer if you want to make this for 3-4 people), for those occasions. I like to keep frozen shrimp in my freezer at all times, because it works so well in many recipes. It can be thawed in running cold water, or overnight in the fridge. It can be added to salads, pastas, or mixed with a few simple ingredients, such as in this recipe, and transformed to deliciousness. And do you see those really red tomatoes?? Hopefully we'll have more of those in our garden this year, they're already starting to grow! Nick the farmer is having a successful gardening season...so far.

These wraps were seriously amazing. I would suggest them for any summer gathering, especially when paired with the bright red tomatoes! And if you have someone who insists on bread, this would also taste wonderful on a slice, or two, or whole grain bread.

Let me ask, are you a fan of lettuce wraps? I remember the first time I tried them at PF Changs, and I was hooked. Granted they were filled with a salty meat, and crispy veggies, which is hard not to like, but there are some people who just don't like using lettuce for wraps. I've also been known to get the lettuce "wrap" or "Bread" at Jimmy John's. Why not save the carbs? They inside meat, cheese, and vegetables is the best part anyway, right?

I hope everyone enjoys their Wednesday. I'll be at work, dreaming of my weekend ahead. Yes, sometimes it really stinks having to work on the weekends and some holidays, but it makes those weekends when you don't have to work that much better!

Thanks for reading.

The Candid Rd

Strawberry Coconut Crisp (Clean Eating Recipe, in Foil Packets on the Grill!)

2013-05-27T07:13:00.003-04:00

When Nick and I had my parents over last week I was really excited to make this recipe. As I was explaining the recipe to my mom and dad I quickly realized, "Oh shoot, my dad hates coconut!". Oh well, good thing I had some ice cream in the freezer for him to have instead. And it worked out because while my dad hates coconut, but husband loves it, which meant more dessert for him (he's so lucky, isn't he?!).

Strawberry Coconut Crisp

Modified Slightly from a recipe in Clean Eating Magazine, June 2013

Serves 6

Ingredients

Cooking spray

1/2 cup old fashioned oats

6 Tbsp. unsweetened shredded coconut **

1/4 cup finely chopped raw unsalted walnuts

3 Tbsp. sugar, divided

1/2 tsp. ground cinnamon

1.5 Tbsp. coconut oil, melted

1.5 Tbsp. pure maple syrup

4.5 cups strawberries, stemmed and quarters

3 tsp. fresh lemon juice

1 Tbsp. arrowroot starch (or corn starch)

Directions

1. Preheat grill to medium or preheat oven to 350 degrees. Cut 6 12x14-inch pieces of foil and mist with cooking spray.

2. To a small bowl add oats, coconut, walnuts, 2 Tbsp. sugar and cinnamon. Stir to combine. Drizzle in oil and maple syrup and mix until crumbly texture. Set aside.

3. In a large bowl, combine strawberries, remaining 1 Tbsp. sugar, lemon juice and arrowroot (or corn starch). Toss to combine. Divide strawberry mixture evenly into the center of the foil pieces and top each with oat mixture, dividing evenly. Bring short edges of foil together. Fold inward a few times along each long edge to seal. Place packets directly on grill or on a large, rimmed baking sheet in oven. Grill or bake for 15 minutes. Carefully open packets and transfer contents to serving bowls. Serve alone or with a little ice cream ;)

*Note: If you follow a low FODMAPs diet be aware that coconut is not low FODMAPs. I seemed to handle the small amount used in this recipe (~ 1 Tbsp. per serving) but everyone is different so just be warned.

All ingredients, added to the foil, per-grill

Estimated Nutrition Facts for 1-serving
Source: CalorieCount.com

Nutrition Highlights: Ok, this is pushing it a bit but this recipe is a good source of fiber and an excellent source of vitamin C. For a dessert, that's pretty stellar. Right?!

We put the beautiful combination of flavors right on the grill and covered it with foil. No, we couldn't smell the cinnamon and coconut as we waited patiently on the back porch....we could only imagine the flavors cooking and coming together to make a delicious dessert for our taste buds. That's the one bad thing about eating outdoors, unless you're doing BBQ on the grill, it's hard to smell what's cooking! Especially when it's wrapped in foil....

15 minutes later, we had dessert. I quickly took a picture before we all dived into our foil-wrapped sugar and fruit creations. That is, all except for my dad. Poor coconut-hater. Too bad for him.

Today is Memorial Day and if you've been trying to decide what to have for dessert at your outdoor holiday gathering, well, you're welcome. Add some blueberries in here if you want to be really patriotic (Red, White, and Blue.....perfect!). Anyone else have to work today? Yeah, boo hoo for me. The good news is my mom and dad offered to make dinner tonight. Grilled chicken and bratwurst on the grill. Score!!

QUESTION: What about you? Do you like coconut? It's one of those foods I used to hate as a child, but I've grown to love. I know it's not low FODMAPs, but I seem to be able to handle it in small amounts at a time.

Thanks for reading!

The Candid Rd

Fusilli with Creamy Bacon and Pea Sauce (Flashback Friday!)

2013-05-24T06:39:00.004-04:00

It's Fusilli Jerry! Anyone? Seinfeld? Come on, doesn't fusilli pasta always remind you of that episode where Cramer makes a fusilli statue of Jerry? Ok, well I needed a laugh to start out this post because the photos are horendous, and I'm sure my mom is already shaking her head with displeasure ("Gina, that photo you posted the other day, it was awful!"). Yes, she has said this before, but I'm sorry, it's better than no photo at all (right??). The truth is that I wouldn't have posted this recipe if I didn't know it was one of my most popular recipes thus far. It was approved by 4 young kids (my 17 year-old brother included, and a 3 year old, 8 year old, and 12 year old... so that means something). I still truly believe that peas are the key to making kids like anything. No joke. They don't like it? Add peas.

I made this last summer actually, which is why it's a "flashback Friday" post. I have made it a couple times since then, but failed to take photos. So, needless to say, these photos are old. But the recipe is still amazing, and as I like to say, "definitely blog-worthy)

Fusilli With Creamy Bacon and Pea Sauce

Source

Serves: 6
Source: Cooking Light
Price: ~$5.50/family of four

Cooking spray
1/4th cup chopped crispy bacon
1 tsp. olive oil
1 cup chopped onion **
1 garlic clove, minced **
2 Tbsp. all-purpose flour (I used brown rice flour)
2 cups 1% low-fat milk **
1/4th cup reduced fat cream cheese **
2.5 cups frozen green peas, thawed **
1 1/4 cups grated parmesan, divided
1/3rd cup chopped fresh basil
1/4 tsp. salt
1/4th tsp. black pepper
5 cups hot cooked fusilli pasta (or 4 cups uncooked) **

Directions
Heat oil in a pan. Add onion and garlic; sauté 7 minutes. Add onion mixture to the crispy bacon in a medium bowl, set aside. Place flour in the still hot pan. Gradually add milk; stir with a whisk until blended. Cook over medium heat until thick (about 5 minutes); stir constantly. Add cream cheese; stir until cheese melts. Stir in peas, 1 cup Parmesan, basil, salt, and pepper. Add cheese sauce and pasta to medium bowl that contains the bacon and onion mixture; toss well. Sprinkle with 1/4 cup Parmesan.

**NOTE: If you are following a low FODMAPS diet, be warned, this is not low FODMAPs. You could reduce the FODMAPs by eliminating the onion and garlic, and using a garlic or tuscan olive oil to get the flavor. You could also use the Lactaid brand of milk to reduce the effects from the lactose. Also, look for a wheat - (or gluten) free pasta.

Estimated Nutrition Facts for 1-serving

Source: CalorieCount.com

This recipe may not be the healthiest of recipes (which is perhaps why it was approved by children?!) but if you are a parent and want to make this for your kids, at least you know they will probably like it, and you will too. And if you want to add some nutritional-pizzazz, add some broccoli or other vegetables like spinach, voila! You could also reduce the fat by using reduced fat cream cheese and/or turkey bacon (note: turkey bacon isn't always less fat, read your labels!). You could increase the fiber too by using whole wheat flour (or brown rice flour), and whole wheat fussili pasta.

Don't judge a book by its cover. Remember that.

This recipe is delicious.

Make it.

Today.

Any fun plans for the weekend?? I work tomorrow then plan on relaxing on Sunday, all day long, because it's been a long week! I think I worked until 8pm each day this week. Ugh. Those types of weeks are just not my favorite, but thankfully I was doing what I love (cooking food in the demo kitchen at work, and teaching people about nutrition and how to incorporate it into their cooking.....yes, that's fun!).

Thanks for reading!

The Candid Rd

Molten Lava Cake (A Sinful Dessert Under 200 Calories!)

2013-05-23T06:41:00.000-04:00

Have you ever made a molten lava cake? I hadn't, before this experiment. I had made a souffle once in food science class during my undergraduate years (souffles and molten lava cakes are prepared in a similar way, and they both require patience and practice....and skill, which is why I failed my first round!). When I saw this recipe in a cookbook I own, I figured why not actually make something from a cookbook?? It's been a while since I've done that, so brace yourself.

I was so excited to cut into my first round of lava cakes and see the lava (aka: chocolate) pour out from the gooey center. But this is what I got during my first round....

When I first tried to make these cakes I didn't have any ramekins so I thought they would work fine in muffin pans. Well, clearly I'm not a baker, because when they just turned into brownies (without the "lava" effect) my mom said it was because dark pans will cook food faster. Duh, I knew that!

*Reminder*: Don't use muffin pans unless you are trying to make this recipe into brownies. Get some custard cups or ramekins!

Oh yes, much, much better.

Molten Lava Cake
Makes 8 cakes
Modified slightly from a recipe in Substitute Yourself Skinny
**Gluten Free if made with brown rice flour
Low FODMAPs

Ingredients
6 Tbsp. butter, plus extra for greasing
4 ounces semisweet chocolate
2 Tbsp. low fat plain yogurt
2 Tbsp. flour (I used brown rice flour!)**
1 tsp. vanilla extract
2 eggs
2 egg yolks
2 Tbsp. powdered sugar, plus extra for garnish

Directions
1. Preheat oven to 400 degrees. Lightly grease 8 ramekins or custard cups with butter

2. In the top of a double-broiler, combine the butter and chocolate, and heat until both are melted. Stir gently to combine. Stir in the yogurt. Add the flour. Gently stir to combine

3. In a medium mixing bowl, beat together the vanilla, eggs, egg yolks, and sugar until well combined and the mixture thickens, about 8 minutes. Using a rubber spatula fold 1/3 of the egg mixture into the chocolate mixture until well blended. Repeat until all is combined.

4. Pour equal amounts of the mixture into each ramekin, filling about 3/4 full. Bake for 7 to 8 minutes, until the edges are set and the center is jiggly.

Source: CalorieCount.com
Estimated nutrition facts for 1 cake (makes 8)

Yes, this cake is high in fat, and mainly saturated fat for that matter. But hey, check out the sugar! Only 10 grams. That's less than many of the "health bars" you can find on shelves. And, at less than 200 calories this is a decadent dessert that won't put a huge dent in your calorie bank.

Ooey Gooey Deliciousness. I would tell you it didn't even need any ice cream, and that would be true, but I did serve this with a little dollop of ice cream right when it came out of the oven. A dollop I tell you, that's it!

My professor of food science, Dr. Michael, would have been so proud.

QUESTION: Have you ever made a molten lava cake? Have you ever experimented with baking and completely failed?!

Thanks for reading.

The Candid Rd

Is Variety Really the Key to Health and Weight Loss?

2013-05-21T06:48:00.000-04:00

I went to a Brazilian Steakhouse the other day. Have you been to one? Apparently these restaurants are popping up everywhere, but to be honest I'd never heard of them before (I think they are really popular out west). Anyway, the basic concept is that you go to get your "salad" or "sides" on your giant plate, then come back to your table and let the wait staff know you're ready for your protein. When I say protein, I mean just about any type of meat/poultry/fish you can imagine (mainly meat though, wrapped in bacon.....) on a giant metal skewer. You basically have endless opportunities to go back to the buffet for your sides, and then with all the protein choices you have endless opportunities to continue eating more and more and....more. They really never stop coming out with fresh skewers for you to add to your ever-expanding plate.

And since you're paying about $35 per plate.....you feel the urge to keep going back for more.

So, that brings me to the question....... Is variety really the key to good health and nutrition? I suppose it depends on what you mean by "variety", right? And, in what context. For example, variety in the case of a buffet (all you can eat) can be detrimental. I always tell my clients to avoid buffets. You feel like you need to go back and continue eating because a) you want to get your money's worth and b) there are so many options and you sort of want to try them all (that's how I felt at this Brazilian Steakhouse, especially with the meat skewers....they kept coming out with new ones and they all sounded wonderful). So this type of variety, provided to you in one eating session, might not be so great. But variety in your diet, such as different types of grains, different colors of fruits and vegetables, and different types of oils is important in making sure you get the appropriate types and amounts of nutrients (I would say it's especially important with fruits and veggies). Ok, let me break it down for you......

This article from USA Today titled; "From Brain to Mouth, The Psychology of Obesity" talked about how we are so overwhelmed in our lives that it may actually be drivng us to eat more. Makes sense, no? I think about how many people I've met during my life who were not only overwhelmed by life, but also all of the varieties of food choices both in the aisles and at restaurants......

Source: iStock Photo

For some people this over-abundence of food choices can cause so much stress that they overeat, but for others they might become so obsessed with choosing the "correct variety and in the appropraite portions and amounts" that they under-eat (eating disorders, they stem from stress, I know this personally). The article describes how we can easily become overwhelmed by our rushed and hurried lifestyle, and have "cognitive overload", which may inhibit our ability to choose food wisely. Then, having the variety of foods surrounding us all day, every day, like we do, just makes the situation worse.

And then there is "The Buffet Effect" ("From Brain to Mouth, The Psychology of Obesity")

Another area of research focuses on food itself. Studies by Barbara Rolls, director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University in University Park, Pa., have found that something as seemingly innocuous as more variety actually encourages overeating. She says pleasure from eating a food declines while eating. But if other foods at the meal have different tastes, aromas, shapes and textures, instead of stopping eating, people shift to another food that remains appealing. "It's the buffet effect," she says. "If you go to a place with 50 different kinds of foods, you're going to eat more than if there was just a few."

Clients often ask me if it's ok to eat basically the same thing every day. I say, yes, and in fact I've read some articles in the past about how people who eat just about the same thing every single day (with small changes here and there to "spice things up a bit" and to include different nutrients in your diet) keep weight off easier. I posted my typical day of eats the other day and as you will see I eat just about the same thing everyday. I like it that way because I don't have to make a lot of decisions. I love what I eat, and don't eat food just because of it's "super powers", I actually eat foods because they are healthy and because I enjoy them (I never force myself to eat something just because of what Dr. Oz says). I do like to add variety by changing my fruit in my breakfast, or changing from cereal to amaranth, or rice to quinoa, or carrots to cucumber, or almond butter to peanut butter, but that's the good type of variety, the variety that is important for everyone (variety is the spice of life!).

QUESTION: Having a variety of choices on the shelf for yogurt or protein bars is nice, but do you ever find that it's sort of overwhelming? Have you ever stopped to take note of how it actually effects your mood and your eating habits (this is why it's great to have an in-store dietitian to help you out a bit!)? Having a variety of options at the dinner table each night, sure that's great, but have you ever noticed that it makes you more likely to eat more? What are your thoughts?

Thanks for reading.

The Candid Rd

Grilled Zucchini with Mint and Feta (Simple Side Dish for Summer Grilling)

2013-05-20T06:40:00.003-04:00

I used to complain because there were (and are) so many things I can't eat on the low FODMAPs diet I've been on now for over five years. But lately I've realized that while there are many things I can't eat, there are many more great things that I can eat.

Thankfully, zucchini and mint are two foods that my body seems to handle quite well. How could I ever live without zucchini?? Not to mention mint, feta, and lemon, which seem to make a brilliant combination in this recipe that is so simple, yet so tasty, you might just freak!

Grilled Zucchini with Mint and Feta

Serves 4

Slightly modified from a recipe in Today's Dietitian Magazine

Ingredients

4 medium zucchini, each sliced lengthwise and into 3 planks

1.5 T olive oil

1/4th tsp. salt

1/2 tsp pepper

2 ounces reduced fat crumbled feta cheese

1/4 cup fresh mint leaves, sliced thin

Lemon wedges for garnish and a dash of juice

Directions

Heat grill to medium-high. Toss zucchini with 1 T oil, salt, and pepper. Grill zucchini until well browned all over, 3 to 5 minutes per side. Transfer zucchini to platter, and top with cheese and mint. Drizzle with remaining 1/2 Tbsp. of oil, and serve with a squirt of lemon, and lemon on the side

Estimated Nutrition Facts for One-Serving
Source: CalorieCount.com

Nutrition Highlights: Only 100 calories, good source of fiber, protein, and vitamin A, excellent source of vitamin C.

Ask me what I served this with and I'll tell you...nothing. This recipe was meant to be a side dish, but I made this in the afternoon and used it as my lunch. It really hit the spot. I think it would be delicious with some grilled fish or chicken. You could also serve this over a nice hearty grain. Or heck, have two servings and call it dinner! I think I can safely say zucchini is part of my list of top 5 favorite vegetables. Maybe even top four. What about you? Do you like zucchini (or summer squash)?? I hope you do because I'll tell you right now I've got some great zucchini recipes lined up for this blog this season. Get excited.

Did everyone have a nice weekend? We actually grilled out last night, but not zucchini (I want to wait until we have our own zucchini before I show off this amazing recipe to friends and family!). We grilled some meals in foil packets, which I'll be posting soon (they were from the last issue of Clean Eating Magazine). They turned out so good, even my dad was raving about them. I hope everyone enjoy's their Monday. Remember to smile, only 5 more days until the weekend :)

Thanks for reading.

The Candid Rd

Who Knew My Dad's Chicken Cacciatore Was So Simple?!

2013-05-17T06:05:00.002-04:00

There were always three things my dad made really well when I was growing up; Pizza, Chili, and Chicken Cacciatore (ok, four including the fudge he makes at Christmas, and actually five if you include his Chicken Marsala, I forgot about that one...). Not too long ago Nick and I went over to my parent's house for dinner and my dad was in the kitchen whipping up his "famous" chicken cacciatore. right away I was having childhood memories wash over me. It was great (oh to be a kid again!). I soon realized the reason why he loves making this dish so much is because it's incredibly easy, yet tastes like someone slaved over it for hours.

Typical of my dad, there aren't really any colors other than red and white. Why not add some green for a true Italian meal (aka: Italian flag)?! No, for my dad (and me, I guess) the simpler the better. That being said, I'm a fan of adding vegetables to any dish when I can, and this one lends itself well to the addition of more veggies. Anyway, here is my dad's recipe (with my addition of some green peppers!)......

Guy Casagrande's Chicken Cacciatore

Serves 4-6

Ingredients

3 large Chicken breasts, bone in

1 large green (or red) pepper

1 can roasted tomatoes **

1 can tomato sauce **

6 garlic cloves (whole) **

Spices to taste: oregano, crushed red pepper flakes

Directions

1. Boil chicken breasts in water for 30 minutes.

2. After the chicken is finished cooking take it out and let it cool on a cutting board. Once cooled, pick the chicken off of the bone and put it aside.

3. In a large skillet cook garlic cloves (~6) in olive oil until the garlic is slightly soft, then add in chicken, 1 can of tomato sauce, and 1 can of Italian tomatoes. Add spices and simmer for 30 minutes with lid on.

4. Next, add 1/4th cup white wine (cooking wine or regular drinking wine) and a cut up green pepper and simmer 1 more minute with lid off.

5. Serve over polenta or mix with brown or white rice.

**NOTE: If following a low FODMAPs diet this may not be the best recipe. If you want to give it a try, look for canned tomatoes that have zero onion or garlic added, and the same goes for canned tomato sauce (good luck with that one, you may need to just make your own sauce by blending tomatoes in a blender and adding a dash of garlic olive oil. Another option is to use Rao's Sensitive Formula Marinara Sauce). The 6 cloves of garlic can be used in this recipe for flavor, but do not eat the cloves.

See the garlic clove?? I wanted to eat it so bad!! But, I didn't. I gave them all to Nick. His Italian blood can handle the garlic. I'm so jealous. Why can't this Italian handle it?!

My computer crashed a few weeks ago, did I tell you? It was my favorite laptop of all time, and it was so dear to my heart, but yet it had a better place to go, far up in heaven, I suppose. It took with it all of my favorite photos, and I'm too cheap to have them restored on my other computer. I mean, I have the backup here at home, so if I ever really need the photos I can get them, but for now I'll just tell you that for the next couple weeks you'll have to consider me a Dietitian Who Loves to Post Healthy Recipes, instead of a Food Blogger Who Can Take Half-Way Decent Photos (because, my photos are all old and not my updated versions I had saved, please, bear with me!). You don't really care about the photos though, right?! I mean it's all about the ingredients and the information...right?! Yeah.

That being said, these are old photos, and despite the fact that this Chicken Cacciatore doesn't look so amazing, it truly is. For as simple as it is to make, it's pretty fantastic. And, like I said, try it over some warmed polenta and you'll be in heaven. And if you like this recipe, you might also like this Slow Cooker Chicken Marinara Chicken and Veggies recipe from a few months ago.

QUESTION: Is there a favorite recipe that your mom or dad made when you were growing up ?

I hope everyone has a wonderful Friday, and an even better weekend. I'll be spending my Friday at the Ohio Dietetic Association Conference. It should be fun. Afterwards I'm going to a wine and food event at work (but if you saw my Instagram and Twitter post from yesterday, you'll know that I'm probably not going to go too crazy on the wine!). Enjoy your weekend!

Thanks for reading.

The Candid Rd

Crab Stuffed Zucchini Boats

2013-05-16T06:24:00.000-04:00

I rarely eat crab, but when it's on sale for half off, I do. I know fish is best fresh, but here in Columbus, Ohio it's ok to enjoy canned fish.....since nothing is really "fresh" (although the seafood department where I work gets it in probably as fresh as you can find here in Columbus! I only buy my fresh seafood from our seafood department, needless to say). Canned crab is incredibly convenient, and actually quite delicious. When I bought some a few months ago I wasn't exactly sure what I was going to do with it. At first I thought crab cakes, but then I thought I should try something a little different ( I love crab cakes, but come on, that's boring). I found this great recipe online for Crab Stuffed Zucchini, and although it was loaded with FODMAPs, I wanted to try it anyway. This turned out to be such a fantastic recipe that I know I will be using this year's zucchini bounty to make this again and again (and again).

Crab Stuffed Zucchini Boats

Slightly modified from a recipe on AllRecipes.com

Serves 4

Ingredients

4 Zucchini, ends trimmed

1 Tbsp. unsalted butter

1/2 onion, finely chopped**

1/2 yellow (or other color) bell pepper, finely chopped

1 pound crab meat

1 tsp. smoked paprika

pepper to taste

1/4 cup white cooking wine

1 cup Panko bread crumbs**

1/4 cup mayonnaise

1/2 cup shredded parmesan cheese

Directions

1. Preheat oven to 350 degrees.

2. Slice the zucchini in half the long way, and scoop out the flesh leaving about 1/2-inch thick skins. Place on a baking sheet.

3. Melt 1 Tbsp. butter in a skillet over medium heat; cook and stir onion and bell pepper until the onion is translucent (about 5 minutes). Gently stir in the crabmeat, and cook for about 5 more minutes (until crab meat is hot). Season the crab mixture with paprika and pepper.

4. Place the crab mixture into a mixing bowl, and lightly stir in panko bread crumbs, mayonnaise, and white wine. Add a bit more mayonnaise to help the mixture hold together, if needed. Spoon the filling into the prepared zucchini boats, and top each with ~ 2 Tbsp. parmesan cheese.

5. Bake in preheated oven until the cheese melts and the filling is hot (~15-20 minutes).

**NOTE: If you are following a low FODMAPs diet you will need to omit the onion. Perhaps you could replace the onion with more pepper ( I haven't tried this, but it might be tasty!). Also, look for a wheat free bread to make your own bread crumbs (although for most people on this diet, the small amount of unseasoned panko in this recipe shouldn't cause any problems).

In the skillet. Mmmmmm...crab!

Hollowed out zucchini boats

In the oven.

Nick added sriracha to his boat. It wasn't a bad idea actually.

Source: CalorieCount.com

Estimated Nutrition Facts for 2 boats (one full zucchini squash)

Nutrition Highlights: Under 400 calories, good source of Vitamin A and fiber, excellent source of calcium, iron, vitamin C and protein.

Yes, this recipe is not low in sodium (not even close) and if you're watching your sodium I would suggest.....well.....not making this. You could look for lower sodium versions of the ingredients, but I tried to use the lowest sodium version of the ingredients as possible (I'm actually not sure how accurate this sodium number is, I came up with closer to 900 mg). The main culprits were the mayo, panko, and of course, the parmesan cheese (you could forgo the parmesan cheese, and I bet these would still be tasty!). This recipe was very easy to make, and both Nick and I really enjoyed the boats for a couple days (they were great as leftovers).

QUESTION: What's your favorite vegetable to hollow out and make into a "boat"?? Or perhaps you like to do this with fruit?

Thanks for reading.

The Candid Rd

This Year's Garden, and Thoughts About Baby Food

2013-05-15T07:25:00.000-04:00

Our garden failed last year, in Nick's words. But I beg to differ. We did end up with about twenty butternut squash and.....well, ok, it failed other than that (although check out the handful of delicious butternut squash recipes I came up with on the right side of my blog, who knew butternut squash was so versatile?!). Nick is pretty sure he disrupted the whole nitrogen balance when he bought an electirc tiller and tilled the crap out of the soil before planting. This year he did a little less tilling and a lot more research online. But this garden still seems to be giving him a lot of stress (he's constantly going to the kitchen to open the blinds and look outside to make sure the plants are "ok" and growing).

The view from our kitchen. A few weeks ago it actually got so cold we had to cover the plants to protect them from the frost!

Ready for the great "BlogSpot" font change? Yes, I can't control it, sorry, I'm not sure why it does this....

I bought some rosemary and mint at the store, and we planted it right away (rosemary and mint in summer salads? Yes, please). Pretty soon we'll be planting basil, which is actually my favorite summer herb. The garden has been ready for a few weeks now and pretty soon it will be taken over by delicious plants, and you better believe I have some serious recipes in mind for this year (come on, you know you're excited, right?!) That is, if the rabbits and bugs don't eat them (this is Nick's constant fear).

It's ready!! The only issue? We found a huge bees nest in this area last night.....

Here is what we are growing this year;

In addition to these we are growing broccoli and bell peppers. Nick is taking this very seriously.

At first we talked about growing some food that may be good to cook, puree, and freeze for baby food (since we plan on having a baby one of these days...maybe sooner than later? We'll see what mother nature has in mind) but when I posted on my facebook page (The Candid RD) a question about making baby food, someone responded with this link about something called Baby Led Weaning. The concept, in short, is that you don't use pureed baby food to feed your infant but instead you sort of let your baby start eating whole foods, with their hands, while you're close by watching and encouraging. Boy do I have a lot to learn! I'd never heard of this concept, but I think I like it. Then there was this recent article about parents feeding their babies solids too soon. I'm starting to realize just how much there is to learn about....babies, but I'm excited to learn more about the food aspect because as a dietitian I need to know the latest and greatest evidence-based ways to feed and nourish a baby and child (I'm starting to see more and more mothers and pregnant women for personal consultations). I can actually still remember feeding my little brother when I was 13 years old. I'll never forget the look on his face when he took his first bite of solid food, it was classic and I wish I had the photos to share!

And here is another topic to consider; Organics. This article was interesting; Is organic baby food really worth the extra price? Is it really necessary? The article explains that there really aren't any difinitive answers, and the current evidence says it's not really necessary, nor worth the premium price. What are your thoughts? I'm on the fence. I can still remember reading this article from today's dietitian a few years ago, and it's stuck in my head. Since then I haven't read about the issue much, and I haven't been buying organic unless it's from the "dirty dozen" list. My focus has always primarily been on feeding both myself and Nick nutritious foods, then I think about organics, GMOs, pesticides, etc. But now that I'm thinking about getting pregnant...things have changed a bit. Yes, we still have a budget, and yes, I'm still not a hardcore organic believer, but I am also not 100% convinced that future research isn't going to support the use of organic foods for pregnant women and young children. Anyway, more on my lifestyle changes and pregnancy preparations later (I've got a lot to discuss and can't wait to hear your thoughts), for now, let's get this garden going!

QUESTION: What are your thoughts on organic foods for baby? Have you ever tried baby-led weaning??

Nick has added a fence to block the rabbits from eating our bounty. I hope it works! It also blocks the garden in the back.

QUESTION: What's in your garden this year? If the answer is nothing, what are you most looking forward to finding in your supermarket that is local and fresh? For me it's zucchini, corn, and eggplant!

Thanks for reading.

The Candid Rd

Popped Amaranth and Toasted Wheat Berry Breakfast Sundae

2013-05-13T07:22:00.000-04:00

I wear a walkie talkie (of sorts) at work, making it easier to communicate with team members and customers who have questions about products. During the past year our store was given a major bulk section makeover, which meant carrying many new types of legumes, nuts, seeds, grains, etc. One grain (or technically "pseudo-grain") that has become very popular over the last year is Amaranth. I have been reading about amaranth in the blog world for a while, and kept meaning to try it, but it wasn't until last month that I finally bought some and tried it in a recipe. Amaranth is actually the grain of the month on the Whole Grain Council's website, so please, read more about it here. I think the main highlights are that it's gluten free, provides a high-quality source of protein, and is the only "grain" that provides vitamin C (who knew?!). Today I want to share one of my knew favorite breakfasts (yes, I've finally strayed from cereal and Greek yogurt ..... slightly.... and have moved on to popped Amaranth and cottage cheese....on occasion).

Popped Amaranth and Toasted Wheat Berry Breakfast Sundae

Modified from a recipe found on Epicurious.com

Serves 2

Ingredients

1/4 cup raw wheat berries *

1/4 cup raw amaranth

1/2 tsp. sugar

1/2 cup heavy cream

1/2 cup plain 0% fat Greek yogurt

1/2 cup low-fat cottage cheese **

1 1/2 cups fresh and/or frozen berries (Without sugar added)

Directions

Heat a small, heavy saute pan over high heat. Add the wheat berries and cook shaking the pan frequently until they start to crackle and swell up (about 2 minutes). Remove to a bowl. To the same pan over high heat add half the amaranth and hold a lid over top of the pan with one hand to prevent the amaranth from flying all over the place (because they will!), and stir lightly with a spoon with the other hand so they all cook evenly. Allow to pop for about 5-20 seconds (yes, the times vary depending on what type of pan you have and how hot you have it. This might take some practice because the amaranth tends to burn easily. Mine burned a bit but was still very tasty! Play around with this a couple time and don't be ashamed if it takes a few practice rounds to get to the perfect "popped" amaranth!). Do the same with the remaining amaranth. Toss to combine the grains. Put aside.

Whip the heavy cream with half of the sugar, until soft peaks forms (or until the mixture starts to thicken to your liking). In a separate bowl, whisk the yogurt, cottage cheese, and remaining sugar together until fluffy and smooth. Gently fold the cream/sugar mixture into the yogurt/cottage cheese/sugar, then dollop the mixture into two separate serving bowls. Top the mixture with the grains and berries

** NOTE: If you are following a low FODMAPs diet you may want to avoid the wheat berries. You could always use oats or just extra amaranth instead of the wheat berries. They didn't seem to cause me issues because I'm not very sensitive to wheat (it only causes me problems when I eat large amounts, as in more than one typical serving). Also, be sure to get a lactose-free brand of cottage cheese.

Estimated Nutrition Facts
Source: CalorieCount.com

Nutrition Highlights: Excellent source of fiber, protein, and vitamin C. Good source of calcium, vitamin A and iron.

If the fat content is too high, or the sugar, make this without the sugar and heavy cream. I did that once too (and just whipped the cottage cheese and Greek yogurt with some Stevia drops) and enjoyed it almost just as much!

Toasted Wheat Berries

This is what raw amaranth looks like. Tiny!

See the raw vs. the popped? They don't get very big when they pop, but you can tell they are popped because they look like small popcorn.

This is when I turn off the heat. Almost all of the amaranth has been popped.

As you can see, some of the amaranth aren't popped, but they were definitely toasted and the flavor added a great flavor to the breakfast sundae.

I think the combination of cottage cheese and yogurt, whipped (even without the heavy cream and sugar) is my new favorite morning-time treat. It's amazing what a little air can do to the texture of dairy!

This being National Celiac Awareness Month and all, my goal is to keep experimenting with new gluten free grains. What should I try next?!

QUESTION: Have you tried amaranth? What about wheat berries? What's your favorite unique grain (or "pseudo-grain")??

I hope all the mothers out there had a great Mother's Day yesterday. I can't wait to experience motherhood myself one of these days! I had a nice time with my mom and a close family friend of ours on Saturday night. We drank wine and ate cheese, crackers, and fruit, while just laughing for hours. Good times.

Thanks for reading.

The Candid Rd

FAQ Friday: "Gina, What Do YOU Eat Everyday?!"

2013-05-10T06:35:00.001-04:00

I'm one of those people who pretty much eats the same thing every single day, and I really like it that way (more on why that's a good thing on a post next week). I mean, I make small variations; different berries in my morning yogurt, a different protein for my dinner, and sometimes a different crunchy snack for my lunch, or almonds instead of walnuts....you know, small changes, but overall it's pretty much the same thing, every day. I'm the type of client with whom I love to work. Tell me what to eat, and I'll eat it forever (as long as it tastes good! You better believe I won't force myself to eat something just because it's good for you. I'd ask my dietitian for options that I enjoy and look forward to).

Ok, so you've asked what a typical day of my "eats" might look like, and here you go!......

Breakfast (after my 45-60 minute morning workout), typically consists of Greek yogurt, a higher protein cereal (like Kashi), frozen blueberries, and lots of unsweetened cocoa and a dash of Stevia.

Sometimes I get crazy and add bananas or strawberries. Strawberries are finally nice and sweet here in Columbus! Lately I've been adding popped amaranth too (recipe for that next week).

And then sometimes I get really insane (haha) and make an egg white and oat pancake.

Mix in a small bowl 4 egg whites, 1/4 cup old fashioned oats, and a dash of vanilla. Pour into a skillet for about 3 minutes on eat side (until fully cooked). Take out and top with cinnamon, Greek yogurt, syrup if you want (I use sugar-free) and berries.

Lunch is almost always the same (at least when I'm at work); a cup of plain Greek yogurt topped with cinnamon, some of my homemade spicy granola (or one of these), a scoop or two of peanut butter or powdered peanut butter (to mix into my yogurt), carrots (or cucumber), a clementine (or kiwi, and yes, I do eat the skin), a string cheese, and a bag full of some type of crunchy snack like pretzels or sweet potato chips, and walnuts or almonds (typically walnuts because almonds contain FODMAPs).

I'd give you the recipe for my addicting granola, but...I'm going to sell it one day and become a billionaire ;)

I have one of these every day too. Sometimes I have two. Yeah, I love it. Actually the plain one is my favorite. I just love the fizzzzzz.

Dinner is always something with vegetables.

Sometimes it's vegetables that are treated like pasta (such as these zucchini "noodles" with turkey meatballs).

Other times it's a simple grilled fish (or egg whites. Yes, I have a small obsession with egg whites) and a side of vegetables Spaghetti squash is one of my favorites. And yes, I top my vegetables with parmesan cheese and sometimes...sriracha!

Snacks at night are never an option. And by that I mean we always have them (notice the emphasis on option, rather than never). Popcorn (air popped) with a dash (or 5) of nutritional yeast.

I love this picture from Instagram. See Nick and I in the background? My two loves. Nick, and the NOOCH (nutritional yeast, that is).

Sometimes I have my nooch on a plain rice cake with peanut butter.

I also have berries and more yogurt or some type of small smoothie at night. It's my third serving of dairy or dairy alternative.

I went back to find a day that was similar to what I described above, back when I was using My Fitness Pal. Here is what my stats look like. Not listed here is fiber, and I get between 35 and 45 grams. Yeah, that's what happens when you eat your fruits and veggies! And yes, it's a high-fat diet (~40%!) but hey, that's how the Mediterraneans eat.....so I'm not too worried. My fat is mainly from the oil that I use in cooking, also the nuts I eat (peanuts, almonds, walnuts). Some of it is from my 2-square of 85% dark chocolate too, did I forget to mention that?! And of course, my lean proteins.

And, just so you can be prepared for what's coming on this blog (and my Facebook Page)....I'm going to start talking a bit more about some dietary changes and wellness goals I have. I'm not getting back into logging all of my food because with my eating disorder history it can easily become addicting for me, and cause anxiety, but instead I'm journaling other things;

How I feel when I eat (hungry? stressed? bored? tired?) Trying to be more mindful, really.
Any symptoms I have such as bloating, gas, etc., as well as the foods I ate that may have caused these symtoms
My sleeping habits (I haven't been sleeping well lately)
My exercise and workouts
My intake of; alcohol, sweeteners, caffeine (including chocolate) and a few other things

Basically Nick and I are aware that a baby might be in our future this year or next, so I've realized I need to make a few changes to get my body and mind ready for such a huge lifestyle change. It's exciting, and I want it to stay exciting, not turn into another reason to feel anxious and stressed. I'm doing this for myself, and to be a better mother and dietitian.

Any questions or comments on my diet? I'd love to hear what you think after reading what a dietitian eats....most of the time.

Thanks for reading, and HAPPY FRIDAY!!! Enjoy your weekend, and to all mothers out there, have a very special Mother's Day.

The Candid Rd

Shrimp Salad Sandwiches (Clean Eating)

2013-05-08T07:50:00.003-04:00

Ok, you caught me, I used the refined non-whole grain buns for today's recipe. So what?! They were leftover from Easter and my mom had them in the freezer and wanted to get rid of them. So, I happily took them because even if they aren't super healthy, I hate to see food go to waste! Nick enjoys (and actually appreciates) a non whole-grain bun every once in a while....me on the other hand, well I don't eat much wheat because of FODMAPs and to be honest I don't even like the taste of "white bread" anymore. The whole grain breads just have so much more flavor. What do you think?? Do you agree?

Actually this shrimp salad was delicious on it's own, without a bun. Don't believe me? Try it for yourself.

Shrimp Salad Sandwiches

Serves: 4

Source: Clean Eating Magazine

Ingredients

12 ounces frozen cooked shrimp (peeled, deveined and tails removed), defrosted, drained, bloated dry, and roughly chopped

1 stalk celery, finely chopped**

1/4 cup nonfat plain Greek yogurt

2 Tbsp. chopped fresh dill

1 Tbsp. Dijon mustard

Dash hot sauce, optional**

Sea salt and fresh ground pepper, to taste

2 vine-ripened tomatoes, sliced 1/4th inch thick

2 lightly packed cups arugula or spinach

4 whole grain buns or split and toasted rolls**

** NOTE: If you are following a low FODMAPs diet omit the celery. Also, be careful with the hot sauce, as most of them contain garlic and/or onion. I used a very small amount, and then added some cayenne pepper for extra heat! IF you are sensitive to wheat, be sure to buy wheat-fre (or gluten-free) buns.

Directions

In a large bowl, combine shrimp (make sure it's nice and dry), celery, yogurt, dill and dijon. Season with hot sauce, if desired, and salt and pepper. Divide shrimp mixture, tomatoes and arugula between rolls/buns.

Source: CalorieCount.com
Estimated Nutrition Facts for 1 Sandwich, with bun

Nutrition Highlights: Under 300 calories (not bad for a full sandwich!), excellent source of protein, iron, and calcium (this calcium percentage might be a little too high, but there is calcium in the spinach, greek yogurt, and I believe also the shrimp!), and a good source of vitamin C.

After making this recipe I had leftover dill for about a week. I added it to everything; spinach salads, eggs, pasta dishes, and even tomorrow's recipe, which is a poached egg with a quinoa "hash". Yes, dill is my new obsession. It may even be listed above basil in my list of ingredient obsessions. Maybe......

QUESTION: Have you ever used Greek yogurt as a dressing in your salads? I use it for chicken and tuna salad too. Who needs mayo anymore?!

Do you like dill??

I'm off today (wahoo!) and have a list a mile long of things to do. This includes thinking of something to get my mom for Mother's Day. I was hoping just being a good daughter would be enough, but maybe not. She's hard to shop for but I think I might get her a good book to read about mindful eating. I actually think she'd really like it! What do you get your mom on Mother's Day? Any other ideas for me?

Thanks for reading.

The Candid Rd

Open-Faced Cheesesteak Sandwiches on Portobello "Buns"

2013-05-07T06:16:00.002-04:00

You've read the latest news about meat and eggs, I'm sure. If you're wondering if you should give up meat and eggs, well, my answer is no. I'm one dietitian who is certainly not going to give up meat and eggs just because of one study. Not to say that I don't think the study is important to consider. I mean, eat less, sure, but give up? No way! Instead, I'm going to continue doing what I've been doing; 1) telling people not to take unncessary supplements, such as lecithin, which, while we know has some positive effects on our health, isn't typically neccessary to take as a dietary supplement, 2) telling people not to follow a diet such as Adkins, because it's absurdly high in eggs and beef, and low in fruits and vegetables, and most importantly 3) consuming eggs and meat in moderation, which to me means 1-2 times a week (and small portions each time). Nick and I typically eat beef once every other week, and eggs once a week, maybe twice (and I typically just eat the whites. Keep in mind it's the yolks that have the choline and cholesterol). And you know what? That's what we're going to continue to do. That being said, please enjoy today's recipe, which provides you with a very reasonable and non-Western-Diet-Like portion of red meat (ie: not 10 ounce, but 4. Perfect) as well as an abundance of fresh vegetables.

Open Faced Cheesesteak Sandwiches

Source: Clean Eating Magazine

Serves 4

Ingredients

8 portobello mushrooms, stemmed**

1/2 tsp. plus 1/8 tsp. salt, divided

1 tsp. fresh ground pepper

1 Tbsp. sesame oil

1 red bell pepper, seeded and sliced

1 green bell pepper, seeded and slices

1 small yellow onion, sliced**

1 lb. boneless top sirloin steak, 1.5 to 2 inches thick, trimmed

1 tsp. unsalted garlic and herb seasoning **

Olive oil cooking spray

2 ounces reduced fat Swiss or cheddar cheese

Directions

1. Position oven rack to 6 to 8 inches from heat and preheat broiler to high. Line a large rimmed baking sheet with foil. Arrange portobellos on foil upside down and sprinkle with 1/4 tsp. salt and 1/4 tsp. black pepper. Broil for 7-10 minutes, turning halfway, until tender when pierced with a form. Transfer to a paper towel and drain any liquid released. Line sheet with a new pieces of foil and preheat oven to 450 degrees.

2. Meanwhile, in a large ovenproof skillet on medium-high, heat oil. Add bell peppers, onion, 1/8 tsp. salt and 1/4 tsp. black pepper. Cook for about 12 minutes, stirring occasionally, until browned and tender. Transfer to a medium bowl.

3. Pat steak dry and rub garlic seasoning, remaining 1/4th tsp. salt and remaining 1/2 tsp. black pepper all over steak. Mist same ovenproof skillet with cooking spray and heat on medium-high. Add steak and sear until browned, 30 seconds to 1 minute each, using tongs to hold steak in position if necessary. Transfer to oven and roast, 5 to 8 minutes for rare to medium-rare or 7 to 10 minutes for medium. Transfer to a cutting board and rest for 5 minutes. Switch oven back to broiler setting on high.

4. Arrange portobello upside down on prepared baking sheet. Thinly slice steak against the grain and divide evenly among portobellos. Top evenly with pepper-onion mixture and a piece of cheese. Broil just until cheese is melted, about 1 minute.

** NOTE: If you are following a low FODMAPs diet keep in mind mushrooms contain polyols. I was able to handle one portobello cap, but you may be more sensitive. Also, omit the garlic and herb seasoning, as garlic contains oligosaccharides (the "O" in FODMAPs). I made these without the seasoning and they were still delicious with simply the salt and pepper. Lastly, omit the onions, as they contains FODMAPs too. Use extra peppers if you want!

Source: CalorieCount.com
Estimated Nutrition Facts for 2 open-faced sandwiches (1-serving)

Nutrition Highlights: Good source of fiber and calcium, excellent source of protein, vitamins A and C, and iron.

So, this is how I respond to the latest news about red meat. Basically, it's a reasonable portion (~3-4 ounces), topped with and surrounded by lots of vegetables (and a beer....yeah, one drink a day for women is good for their hearts, come on now!).

Is it strange that I actually prefer vegetables as my "grain"? I mean, offer me portobellos for a bun and I'll say "heck yeah!", offer me spaghetti squash for noodles and I'll dive right in. It's two great things in one (great flavor and nutrition) so it's a double win.

Will you be changing your intake of meat and/or eggs since the release of the latest research? I'd love to hear your thoughts. And meanwhile, have a great Tuesday. I'm off to teach a group of preschoolers about how to create a healthy plate. Then tonight I'll teach my last diabetes class of the season (so sad, I've been really enjoying this class).

Thanks for reading!

The Candid Rd