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Healthy recipes for happy tummies

May 16, 2010 By Lori Drummond, RD, LD Leave a Comment

 

I have two delicious recipes to share with you, one a simple solution for a quick, healthy breakfast and the other, a mouth-watering dish for which the effort is far outstripped by scrumptuous outcome.  Makes three 1/2-cup servings

1/3 cup rolled oats
1/2 cup fortified soy or rice milk
1 cup cooked sweet potato or yam
1 tablespoon maple syrup
1/4 teaspoon cinnamon

Combine all ingredients in a blender and mix until smooth.

Nutrition information per 1/2-cup serving:

Calories: 119
Fat: 1.3 g
Saturated Fat: 0.2 g
Calories from Fat: 10.1%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 23.9 g
Sugar: 8.6 g
Fiber: 2.9 g
Sodium: 40 mg
Calcium: 77 mg
Iron: 1.4 mg
Vitamin C: 7.7 mg
Beta-Carotene: 5541 micrograms (5.5 mg)
Vitamin E: 1.2 mg

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Making a lovely dinner for a nice occasion doesn’t require a lot of rich and fatty ingredients. A light white fish dish takes around 15 minutes to bake and it contains heart-healthy omega-3 fatty acids — the compounds that have been associated with lower risk for colon and prostate cancers.

Whitefish Papillote

Whitefish Papillote

(Recipe care of American Institute of Cancer Research – www.aicr.org)

White Fish en Papillote
Parchment cooking paper
Non-stick cooking spray
4, 3-oz. white fish fillets (such as Pacific cod, Pacific halibut, striped bass)
4 Tbsp. commercial tapenade, or see recipe below
Juice of 2 medium lemons (about 4 Tbsp.)
1/4 cup white wine (not too sweet, such as Pinot Grigio),
or may substitute with an equal amount of chicken broth or white grape juice.

Preheat oven to 350 degrees.

Prepare four 8” x 10” pieces of parchment paper by spraying with non-stick cooking spray. Place one fish fillet in the middle of each piece of parchment paper. Spread 1 tbsp. of tapenade on each fillet. Top each with 1 tbsp. of lemon juice and 1 tbsp. white wine (or non-alcoholic substitute).

Form a packet around each fillet by folding over sides of parchment paper, forming a tight seal.

Place packets on baking sheet in preheated oven for 10 to 15 minutes for thinner fish, a little longer for thicker fillets. You can test doneness by opening one packet. When fillet has turned opaque, it is done.

Homemade Tapenade
2 cups black olives, preferably oil cured, pitted
3 anchovies, rinsed and patted dry (optional)
3 Tbsp. drained capers
3 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
2 cloves garlic, coarsely chopped
2 tsp. fresh thyme leaves (or 1 tsp. dried)
Salt and ground black pepper, to taste
Combine all ingredients in a food processor. Pulse until the mixture is still coarse, but has a uniform consistency. Makes about 2 3/4 cups of tapenade.

Makes 4 servings.

Per serving (with homemade tapenade): 135 calories, 3 g total fat (0 g saturated fat), 3 g carbohydrate, 16 g protein, 0 g dietary fiber, 290 mg sodium.

Having Sweet Potato Pudding for breakfast is a great way to load up on cancer-fighting beta-carotene. It takes just minutes to make if you keep cooked sweet potatoes or yams on hand.

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Filed Under: Shop/cook Tagged With: Cancer, Shop/cook

Beans do more than you think

May 16, 2010 By Lori Drummond, RD, LD Leave a Comment

 

One thing I’ll never forget and often share with clients is a line from one of my college professors. She would always say, “A day without a bean is a bad day.” Our student dietetic association even used this line for our T-shirts!

Tip of the week — A New Twist on an Old Saying

Beans, beans, the magical fruit! The more you eat, the more you … may reduce your cholesterol.

It may not be as catchy as the popular children’s rhyme, but beans (that are actually vegetables) may indeed be magical for your health. Rich in protein, calcium, phosphorus, folate and iron, popular dried beans include black beans, chickpeas, kidney beans, pink beans and pinto beans.

The 2005 U.S. Dietary Guidelines for Americans recommend eating 3 cups of dried beans per week to reduce your risk of heart disease by up to 16 percent. Most Americans eat about a third of this amount. Recent research shows eating one-half cup of pinto beans daily can reduce serum cholesterol by 8 percent.

Full of complex carbohydrates yet fat-free, beans can play a role in weight management by making you feel full without a lot of calories.

Beans are a great source of insoluble and soluble fiber, with 6-8 grams in a half-cup. They promote a healthy digestive tract, may reduce your risk of some types of cancer and can help control diabetes and maintain healthy blood glucose levels.

Produced by American Dietary Association

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Filed Under: Education, Shop/cook Tagged With: Digestion, Shop/cook, Vegetables

Recipes for success: Healthy chicken salad

May 16, 2010 By Lori Drummond, RD, LD Leave a Comment

Try something different for your favorite outdoor event with this healthy twist on a game time favorite suggested by the American Institute for Cancer Research. Hot sauce and creamy dressing top this chicken and potato-based recipe, but they don’t drive up the fat totals like breaded wings.

2 medium red or white potatoes
2 1/2 cups diced skinless roast chicken breast, in 1″ pieces
1 large celery rib, cut in 3/4″ pieces
1/2 cup diced red onion
4 inch piece seedless cucumber, peeled
1/4 cup low-fat buttermilk
2 Tbsp. canola-based mayonnaise
5-6 drops hot sauce
1/8 tsp. ground black pepper
Salt, to taste
4 cups chopped romaine lettuce
1/4 cup (1 oz.) crumbled blue cheese
Place potatoes in deep saucepan and cover to a depth of 2 inches with cold water. Cook potatoes over medium-high heat until thin knife easily penetrates center of potatoes, about 15 minutes. Drain and set potatoes aside until cool enough to handle. Peel potatoes and cut into 1-inch pieces.

Place potatoes in mixing bowl. Add chicken, celery and onion. Cut cucumber lengthwise into 4 pieces. Cut each piece crosswise into 3/4-inch chunks and add to salad.

For dressing, whisk together buttermilk, mayonnaise, hot sauce, black pepper and salt. Pour dressing over salad and toss with fork to combine.

On serving plate, arrange bed of lettuce. Mound salad on top of lettuce. Sprinkle on blue cheese. Serve immediately.

Makes 4 servings.

Per serving: 250 calories, 8 g. total fat (2 g. saturated fat), 14 g. carbohydrate,
31 g. protein, 2 g. dietary fiber, 330 mg. sodium.

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Filed Under: Shop/cook Tagged With: Cancer, Chicken, picnic, Shop/cook

Keep your produce safe

May 16, 2010 By Lori Drummond, RD, LD Leave a Comment

With fruits and vegetables playing such a big role in healthful eating, it is important to practice proper buying, storing and preparation techniques to ensure the safety of your food. Most health risks that are linked to produce can be eliminated with proper food preparation like thorough cleaning.

Below are more tips from the American Dietetic Association on safely shopping for, storing and preparing your fresh produce.

Buying

* If you go to a farmers’ market, go early to avoid produce that has been sitting out all day long.
* Buy most produce in season when possible.
* If you are not satisfied with the store’s selection, ask the produce manager if there is more available.
* Buy loose produce rather than packaged. You have more control over what you select.
* Don’t purchase produce with mold, bruises or cuts.
* Buy only the amount of produce that you will use within a week.
* Buy only pasteurized juices.

[Read more...]

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Filed Under: Shop/cook Tagged With: Nutrition, Shop/cook, Vegetables

Buffalo Chicken Salad

May 11, 2010 By Lori Drummond, RD, LD Leave a Comment

The fall sports season is here in full force and with it comes greasy hot wings and a range of fried foods. Try something different for your favorite game with this healthy twist on a game time favorite. Hot sauce and creamy dressing top this chicken and potato-based recipe, but they don’t drive up the fat totals like breaded wings.

Buffalo Chicken Salad

  • 2 medium red or white potatoes
  • 2 1/2 cups diced skinless roast chicken breast, in 1″ pieces
  • 1 large celery rib, cut in 3/4″ pieces
  • 1/2 cup diced red onion
  • 4 inch piece seedless cucumber, peeled
  • 1/4 cup low-fat buttermilk
  • 2 Tbsp. canola-based mayonnaise
  • 5-6 drops hot sauce
  • 1/8 tsp. ground black pepper
  • Salt, to taste
  • 4 cups chopped romaine lettuce
  • 1/4 cup (1 oz.) crumbled blue cheese

Place potatoes in deep saucepan and cover to a depth of 2 inches with cold water. Cook potatoes over medium-high heat until thin knife easily penetrates center of potatoes, about 15 minutes. Drain and set potatoes aside until cool enough to handle. Peel potatoes and cut into 1-inch pieces.

Place potatoes in mixing bowl. Add chicken, celery and onion. Cut cucumber lengthwise into 4 pieces. Cut each piece crosswise into 3/4-inch chunks and add to salad.

For dressing, whisk together buttermilk, mayonnaise, hot sauce, black pepper and salt. Pour dressing over salad and toss with fork to combine.

On serving plate, arrange bed of lettuce. Mound salad on top of lettuce. Sprinkle on blue cheese. Serve immediately.

Makes 4 servings.

Per serving: 250 calories, 8 g. total fat (2 g. saturated fat), 14 g. carbohydrate,
31 g. protein, 2 g. dietary fiber, 330 mg. sodium.

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