Monday Message - Recipe of the Week

Cauliflower No-Crust Quiche

 

 

I know what you are thinking....another cauliflower recipe??!!  Well, the good news is that broccoli or mushrooms could be substituted for the cauliflower in this recipe by Tracee Yablon Brenner, RD.  Quiches can be loaded with extra calories from eggs, milk and cheese, not to mention the crust. But this quiche does away with the crust while maintaining the flavor.

 

Ingredients

2 teaspoons olive oil
½ cup, chopped onions
1 ½ cups chopped cauliflower or broccoli
½ cup shredded low-fat Cheddar cheese
5 large eggs
½ cup low-fat milk, rice or soy milk
1 teaspoon paprika
½ teaspoon salt

 

Directions

1. Preheat oven to 375°F
2. Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
3. Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
4. In a small bowl, beat eggs, salt and milk with a whisk. Remove dish from over with mitts and spread cauliflower and cheese evenly. Pour egg mixture over cauliflower, onions and cheese.
5. Sprinkle with paprika.
6. Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.

Cooking Tip

Quiche can be refrigerated in a sealed container for 2-3 days.

Monday Message - Brown Bagging It!

I was recently leading a Chronic Disease Self Management Class and in our problem solving section we tackled a common problem among many people: Hectic Schedules.  Our busy lives tend to stray us away from eating healthy at times and as I brainstormed with my group, we came up with several possible solutions but decided on Brown Bagging It!  This means that we need to take more time to plan out our meals and take food with us on the go.  Even if we are running late to a meeting, sitting in a doctor's office during lunch or have a soccer practice that runs right though dinner time, we need to plan ahead so that we can avoid the convenience of drive-thrus and take home meals.  Avoid convenience?  YES.  Because along with convenience comes, high fat, high salt, high sugar foods or food-like items that are loaded with preservatives.  You may be lucky enough to find a suitable snack but a full meal for a family that is convenient, affordable and nutritious?  Good luck.  Whether you are planning school lunches, work lunches, breakfast on the go or meals between evening activities, Brown Bagging It will help to ensure that your family's meal times are nutritious and keep your pocketbook full. 

Have you ever heard of a Bento Box?  I have seen them on the Food Network and in Frozen Dinners, but never knew they had a fancy name!  Whether for Sushi or fun Lunch Boxes for your Kids, Check out this Video Link from Kids Eat Right to learn more about Brown Bagging in a Bento Box!

Best foods for your Brown Bag:  Leftovers, Healthy Lunch and Breakfast Items, or Foods that require very little Prep...think outside the box! 

• Oatmeal in an Instant by Just Adding Hot Water, Apple Slices and Cinnamon.
• Homemade Breakfast Sandwiches to go.  Make them the night before with Eggs and English Muffins (can be eaten warm or cold).
• No-Lettuce Salad.  Throw your favorite Veggies, Chicken or Tuna and some Raisins in a leftover container with Dressing or Lemon Juice already mixed in (no soggy lettuce to worry about!).
• Soft Shell Cold Chicken tacos with Salsa and Veggies.
• Chili, Soup or even your latest Crock Pot Creation in a Thermos.
• Frozen Meals.....Do not forget to Check the Sodium and Fat.
• Did I Mention Leftovers?

Monday Message - Recipe of the Week

Napa Valley Glazed Salmon

 

Recipe By: Mary Hess, MS LD

 

Elegant and gourmet-delicious, this salmon recipe is ready in less than 30 minutes. I like to serve it with grilled leeks over white beans seasoned with vinegar, honey, and fresh thyme, or atop gently steamed baby spinach, both Napa Valley trendy.

 

Ingredients

2 tablespoons honey
1 teaspoon dried thyme
2 teaspoons Dijon mustard
1 teaspoon finely grated lemon zest
1 teaspoon white pepper
1¼ pounds salmon, cut into 4 pieces

 

Directions

1. Preheat oven to 350°F
2. Combine the honey, thyme, mustard, lemon zest, and pepper in a small bowl. Arrange the salmon in a shallow roasting pan lined with cooking foil. Using the back of a spoon, spread the honey mixture to coat the top of each fillet.
3. Bake, uncovered, for 20 minutes, or until the salmon flakes with a fork.

 

CookingTip

Serving Suggestion: Slice leftover salmon and place on top of a bed of mixed greens and chopped tomatoes for an easy lunch or dinner.
Variation: Substitute your favorite dried or fresh herb for the thyme — or combine several.
Tip: To store fresh fish a day or two after purchase, rinse and place in a bag with ice. Pour off melted ice and replace with more ice chunks.
Nutrition Nugget: The white droplets accumulating on the top of salmon are rich in omega-3s. So is the gray-colored meat right next to the skin. Enjoy both to reap the most omega-3s.

Nutrition Facts:  Recipe

Monday Message - Nutrition Myths

Start by taking this Quiz from Kids Eat Right to see if you can debunk the Food Myths.

Have you ever seen an outrageous health claim and wondered:  "Is it really true that....."?  Misinformation and Myths are everywhere when it comes to health and nutrition advice.  On the flip side, sometimes an uncommon holistic approach to wellness may seem to be a myth.  So, what can we believe?  Your best bet is to believe an expert.  Expertise and experience are both very important when it comes to understanding diagnosis and treatment as well as basic wellness.  Science is the basic structure behind most medical advice and the science of nutrition is much more complicated that it seems.  Nutrition advice from experts does not change unless a vast amount of research is present to support changes.  Experience may play a role in nutrition advice but it is important that the recommendations from experience have a science background or come from an expert. (Here's a tip....Oprah and Dr. Oz are not the most reliable experts!)

Are the following nutrition claims considered myths? 

Eating after 8pm causes weight gain.

Celery is a negative calorie food.

You should never eat potatoes.

Health Foods are better for you.

Exercise Makes you eat more.

Now that you have determined whether they are Fact or Fiction......What is your reasoning?

Monday Message - Recipe of the Week

Not too long ago, I posted a Sicilian Cauliflower recipe from kidseatright.org.  This week we have Cauliflower Popcorn for you to enjoy!  Cauliflower is a very versatile food while offering plenty of  nutrition at a low calorie price.  View the Video for Recipe Details:  Cauliflower Popcorn

Monday Message - Bottle or Cup?

There are a million "how to" books available in the library or at your local bookstore in addition to countless website and magazine articles on weaning your baby from milk to solid foods.  Most of your best advice is going to come from an experienced mom (hopefully those articles are written by them!) but often times the experts bring some nutritional or behavioral science behind their recommendations.  Check out this short article on weaning your baby to healthy foods that your family enjoys:  Bottle or Cup?

Monday Message - Recipe of the Week

Carrot Cake Muffins

 

Recipe By: Stacey Antine, MS RD

 

Who doesn't love a great tasting carrot cake? We had fun creating a delicious carrot cake muffin that's loaded with all-natural, nutritious ingredients. This grab-and-go muffin makes it easy to eat the right amount of food, plus it's the ultimate breakfast or snack for cancer prevention. It's loaded with whole wheat flour that contains insoluble fiber; flax seeds that are high in omega-three fatty acids which help reduce inflammation; and carrots rich in antioxidants to boost the immune system.

 

Ingredients

Olive oil spray (or canola oil spray)
1-1/2 cups carrots, grated
1 cup whole wheat flour
1 cup all purpose flour
¼ cup ground flax seeds
1 teaspoon baking powder
½ teaspoon baking soda
½ cup brown sugar
1 tablespoon cinnamon
¼ teaspoon sea salt
1 egg
¾ cup calcium fortified 100% pure orange juice
½ cup unsweetened applesauce
½ cup coconut, grated

 

Directions

1. Preheat oven to 350°F; spray muffin pan with cooking oil spray.
2. Shred carrots and set aside.
3. Combine flour, flax, baking powder, baking soda, brown sugar, cinnamon, and sea salt in a bowl, and mix.
4. Add egg, orange juice, and applesauce to the bowl, and mix thoroughly.
5. Fold in carrots and coconut until blended.
6. Spoon mixture into muffin tins, filling until ⅔ full.
7. Bake for approximately 20 minutes, or until browned.
8. Cool, and enjoy!

Makes 10 Muffins


Nutrition Facts:  Recipe Link