Monday Message - Recipe of the Week

Sweet Potato Quesadillas

Recipe By: Jessica Cox

Ingredients

2 small sweet potatoes
2 medium red, yellow, or orange bell peppers, cut into ½-inch strips
1 medium yellow onion, cut into ½-inch strips
½ tablespoon olive oil
Salt and pepper to taste
1 tsp minced garlic
Cooking spray
4 (8-inch) whole wheat tortillas
1 cup shredded pepper jack or cheddar cheese

Directions

1. Heat oven to 400°F.
2. Wash potatoes well. Wrap in aluminum foil and bake approximately 45 minutes or until easily pierced with a fork. Remove from oven. Unwrap potatoes; removed flesh from the skins and mash the flesh. Keep warm. (You can also microwave the potatoes to reduce cooking time. Wash the potatoes, pierce with a fork five to six times and microwave on high for 5 to 7 minutes depending on the size of the potato).
3. Heat oil in a large nonstick skillet over medium-high heat. Add peppers, onion, salt, and pepper and cook 10-12 minutes or until tender. Add garlic and sauté 2 more minutes. Remove from heat and keep warm.
4. Coat a medium nonstick skillet with cooking spray and heat over medium-high heat. Add 1 tortilla to skillet and sprinkle with ¼ cup cheese. Heat until cheese begins to melt. Spread approximately ¼ of mashed potatoes over ½ of tortilla; top with ¼ of pepper and onion mixture (use slotted spoon for pepper and onion mixture to drain off excess moisture). Fold over tortilla and cook approximately 1-2 minutes on each side or until browned. Remove quesadilla from heat and keep warm.
5. Repeat Step 4 with additional 3 tortillas. Serve with tomato salsa and sour cream if desired.

Makes 4 Servings




Nutrition Facts

Monday Message - Healthy Fish

Fish makes a great protein addition to many meals and is loaded with omega-3s which are heart healthy fats.  The recommendation is to replace a saturated fat protein source with healthy fish protein in at least two meals per week.  Do you eat fish twice per week?  Most Americans do not....and if everyone in the US actually did eat fish a minimum of two times per week we would probably have a pretty severe shortage on our hands.  Regardless, technology and natural resources are providing more and more fish for consumers on a daily basis so it is time to start eating up some fresh fish!


Many young mothers are concerned with the Mercury levels in fish based on reports in the news a couple of years ago that left fear of mercury poisoning in the minds of pregnant women.  Check out this article from Kids Eat Right to get all of the Facts on Safe Fish.


If you are looking for resources on what type of fish to buy based on your geographic location, the iphone application by Monterey Bay Aquarium titled Seafood Watch is a great tool!  The Seafood Watch Program provides one of the best known lists of sustainable fish choices around the map so that you can make educated fish choices whether you are picking up some fish to cook for dinner from your local supermarket, ordering a grilled fish out at a restaurant or making your sushi selection in any city!


In our home this weekend, we tried fresh salmon baked in sundried tomato dressing served with garlic bread and carrots.  Delish!  Looking for kid friendly fish ideas?  Check out this video weblink:  Making Homemade Fish Sticks

Chicago Delights

Chicago has good food.  Hands down.  Every time I head to the Windy City for the weekend I often feel as though I need to be blown home after indulging in so many wonderful eats.  I remember arriving in Chicago for a weekend with friends and enjoying a luxurious dinner at Grand Lux (Chicken Pot Pie if I remember correctly!) breakfast at Orange Julius, dinner at one of the original Pizza-Pie restaurants (similar to the chicken pot pie) and breakfast yet again at an incredible diner.  Yikes!  That was one full weekend.  I do not think that I was able to eat again until mid-week. 

Early on, my trips to Chicago always included a Thai Restaurant.  Anywhere from sitting on the floor of the restaurant with my feet dangling below or amazing Thai takeout.....it was always such a treat to enjoy this authentic food in a big city because the city I reside in did not have very many Thai choices at the time.  Now, I am able to get my Thai fix quite regularly much closer to home so I have moved on to bigger and better tastes when I visit Chicago!

On my most recent Chicago adventure we focused on breakfast.  Having only been to the Grand Lux once before, I was intrigued by the Brunch Menu after reviewing it online. I ordered the Spinach and Mushroom Benedict and upon arrival to my place setting I was reminded of the monstrous portions sizes this restaurant serves.  Needless to say, I could not even begin to finish my meal but the mushrooms were out of this world and the sourdough bread was fantastic.  Unfortunately, I also could not resist the Beignets which are unique to the Grand Lux bakery and need a substantial amount of time for cooking.  I ordered these "to go" but managed to try one (I am not disclosing what "Beignets" are you will have to try them yourself.....and they were still warm!) before heading out. 

Breakfast was also served up at The Publican that weekend.  This restaurant has a very unique dining style.  The booths are head-height and have doors so you can have your own private-ish dining experience.  On the flip side, the remaining seating is family style - so you will be sitting next to strangers while you enjoy your meal!  The restaurant was introduced to me by a friend who is the head chef at a sister restaurant (which we also frequented that weekend).  The atmosphere and the food was fabulous.  Red Wine Poached Eggs - would be my recommendation!

Speaking of Sister Restaurants.  I have also visited the Big Star, Avec and Blackbird.  Each one of these restaurants offers unique dinning choices featuring large plates and small plates as well as specialty beverages.  Although, I am not a restaurant reviewer....I would highly recommend the guacamole (holy "moley" flavorburst!) and the Sunday brunch egg special from Big Star.  Blackbird features a dining room and a room for private parties...where I was able to sample some test menu items!  If you are planning a culinary trip to the Windy City I would highly recommend tastes from any of these amazing restaurants!

Looking for other Chicago restaurant reviews and healthy eats?  Check out a fellow Registered Dietitian's Eat Right Around Chicago blog.

Monday Message - Recipe of the Week

Southern Corn Chowder

Recipe by Mary Etta Moorachian, PhD RD

Makes 6 - One cup servings
Prep Time - 20 minutes
Cook Time - 45 minutes

 

Ingredients

3 tablespoons butter
1 medium-size onion, chopped
1 stalk celery, diced (¼ cup)
1 pound medium-size baking potatoes, diced (peel on)
1 14-ounce can reduced-sodium chicken stock
¼ teaspoon nutmeg
¼ cup all-purpose flour
3 cups nonfat milk, divided
3 cups fresh corn kernels, blanched, or 1 20-ounce bag frozen corn, thawed

 

Directions

1. Melt the butter in a Dutch oven over low heat. Saute the onion and celery for 3 to 5 minutes.
2. Add the potatoes, chicken stock, and nutmeg. Cover and simmer until the potatoes are tender.
3. Combine the flour and the milk in a small bowl; whisk until smooth. Add to the potatoes and stir until thickened.
4. Stir in the corn, heat through, and serve.

Cooking Tip

Spice it up by adding hot sauce (such as tabasco) if you like a little more kick to your chowder.
Using a small amount of butter in this recipe lends a rich flavor, but adds only 7 grams of fat per serving, an excellent cost-to-benefit ratio.

Nutrition Facts: Recipe Link

Monday Message - Baby Basics

I do not have a baby and have only had recent experience with infants as my family is expanding on both sides.  However, I know that when it is my time, I am going to be nervous about trying to communicate with a baby that cannot talk yet!  The best thing I can think of to help understand a little one when it comes to mealtimes is to know as much as you can about feeding an infant or toddler.  With education and confidence new moms and dads can help babies get all of the nutrients they need to grow.  Check out this quiz below to see if you "baby your baby."

This post is from Kids Eat Right.....Baby Quiz 

There's alot to know about feeding an infant and a toddler — and about ensuring a positive eating experience from day one. Check yourself out on these baby-feeding basics. Which infant-feeding practices do you follow (or have you followed) when feeding your baby — or perhaps when helping a new parent? For each item below, answer yes or no:

1. Count the number of wet diapers (six or more every 24 hours) to make sure your breast- or formula-fed baby is getting enough to eat.
2. Offer breast milk or formula, not cow milk, to your baby up to 12 months of age.
3. If your baby is bottle-fed, choose an iron-fortified formula — unless your baby's doctor advises otherwise.
4. Discard unused expressed breast milk or infant formula after a bottle feeding.
5. Wait to start solid foods, as directed by your doctor — perhaps until 6 months if your baby is exclusively breast-fed.
6. Always wash your hands before feeding your baby.
7. Clean all baby-feeding equipment with hot, soapy water, and rinse well.
8. Avoid putting your baby to bed with a bottle.
9. Offer infant cereal that's iron fortified.
10. Start with single foods — one new food at a time.
11. Monitor your baby's reaction to a new food, in case of a reaction.
12. Offer your baby enough to eat, rather than trying to restrict calories or fat.
13. Check the temperature of food or bottles that are heated so they're evenly warmed, not hot!
14. Try new foods several times, rather than giving up after one or two tries.
15. let your baby — not you — set the feeding pace.
16. Remain patient as your baby learns to feed himself or herself.
17. Offer smooth foods until your baby is ready for mashed or finely chopped foods.
18. Always stay with your baby while he or she is eating.
19. Discard unused food after a feeding.
20. Make infant feeding a special time to nurture and enjoy your baby — these days don't last!

Now Score Yourself:
Give yourself — and your baby — a big hug if you said "yes" to all 20 items. If you said "no" to any item, keep checking the Kids Eat Right website for more information. Then practice what you learn. Your baby's health depends on it!

Monday Message - Teen Athletes

This week's article on Kids Eat Right offers information on fueling your teen athletes. High school ice hockey players need muscle strength and endurance to compete.  Read the full article here on Hockey Players which includes information on the importance of protein and a sample menu plan with the right balance of required nutrients for optimal performance.

Monday Message - Recipe of the Week

 

Ropa Vieja (old clothes) - Sofrito and Beef

 

Recipe by Barbara Alvarez, MPH RD

 

This authentic Cuban dish has a strange name, but it also has a flavor you'll want again and again after trying it. The leftovers freeze well, so cook up a batch and freeze for easy meals on a busy night.

 

Ingredients

1 large onion, diced
2 medium-size green bell peppers, diced
5 to 6 cloves garlic, peeled and diced
2 tablespoons extra-virgin olive oil
2 pounds flat cut beef brisket, quartered
1 15-ounce can tomato sauce
1 cup white or red wine
2 large bay leaves
2 teaspoons sazon completa (found in the international section of most groceries), or 1 tablespoon paprika, 2 teaspoons oregano, ½ to 1 teaspoon cayenne, 1 teaspoon ground cumin, and 1 teaspoon salt
8 cups cooked brown rice
pimientos for garnish, optional

 

Directions

Stove-Top Method

1. Sauté onions, bell peppers, and garlic in oil in a heavy 6-quart (or larger) pot over medium-low heat until soft, about 3 to 5 minutes.
2. Add the meat, increase heat to medium-high; brown each side about 4 minutes.
3. Reduce heat. Add the tomato sauce, wine, bay leaves, and spices. Cover and simmer gently for 1 hour. Remove from heat.
4. Shred the beef with two forks. Return the meat to the sauce. Simmer, uncovered, 20 to 30 minutes, or until the sauce has thickened. Serve over rice. 

Pressure Cooker Method

1. Place the rack on the bottom of a 6-quart or larger pressure cooker. Add ½ inch water (2 cups for 6-quart size) to the cooker; place the brisket quarters on the rack.
2. Over high heat bring the pressure cooker to high pressure. Lower the heat to maintain cooker at high pressure and cook for 45 minutes.
3. Allow the pressure to release naturally, approximately 15 to 20 minutes. Let the meat cool.
4. With two forks, shred the meat into strands of muscle fiber, removing fat or large pieces of fascia.
5. Meanwhile, heat olive oil in a 6-quart or larger pot. Add the onion, green peppers, and garlic; cover and cook over medium-high heat until the vegetables are tender, approximately 3 to 4 minutes.
6. Add the shredded meat, tomato sauce, wine, bay leaves, seasoning, and black pepper. Cook over low heat for approximately 30 minutes.
7. If necessary, add more tomato juice, wine or defatted, reserved beef stock. The meat dish should be moist, but not runny. Garnish with pimentos, if desired. Serve with brown or white rice.

Makes 8 servings.

Recipe Link for Nutrition Facts

Healthy Kids Snacks A to Z

A  Apple slices with cinnamon

B  Broccoli with cottage cheese dip

C  Cottage Cheese Dip: Blend low fat cottage cheese with a dill or ranch dry seasoning mix for a protein packed veggie dip!

D  Dill Pickles wrapped in ham

E  English Muffin with Pizza Sauce

F Fruit Juice Popsicle

G Grape Tomatoes

H Honeydew Melon

I  Ice Milk

J Jerky - Venison

K Kiwi Fruit

L Lettuce Wrap with tuna and tomatoes

M Milkshake with fruit, nonfat yogurt and milk

N Nuts

O Orange Slices

P Pretzels

Q Quesadilla with 2% milk cheese

R Raisins

S String Cheese

T Turkey Slices

U Unbuttered Popcorn

V Veggie Pizza

W Whole grain bagel with goat cheese and fruit

X  eXotic fruit (try mango or papaya!)

Y  Yogurt, natural low fat

Z  Zoo animal crackers (instead of cookies)

Hoops!

How long has it been since you have twisted, twirled and shimmied a Hula Hoop around your hips?  My first Hula Hoop was turquoise and white and I remember it being so large that it definitely took some practice and serious hip action to keep the hula hoop from falling to the floor!



Hoop Exercising is a recent calorie burning fad.  Just like the perfect push ups and the ab roller, there are many exercise accessories that enter our homes in hopes of trimming and toning without heading to the gym.  The Weighted Hula Hoop is yet another exercise fad that my clients have introduced to me over the last couple of years and have even brought in for me to try!  Upon picking up the 3 pound hoop I thought back to that turquoise hula hoop from my childhood and tried to figure out how I was going to keep this heavy ring going around my hips.  I soon realized that the weighted hula hoop is quite the workout.  Keeping the hoop moving requires quite a bit of bending and twisting.  These hula hoops are not just for our waistlines though.  Using them around your appendages is a challenge too!  If you are going to try a weighted hula hoop, make sure that you choose the right hoop size for your body to avoid a back injury.  Once you have the hoop in hand, place it around the small of your back and with one foot slightly forward just give it a whirl while sending those hips into action to keep it going and going and going and going.  Just wait....you will be burning calories in no time!


Hoop Dancing has been around for many years in the Native American Culture.  Typically, the hoops used in this culture are a little smaller than the standard hula hoop.  However, the challenge is using up to 30 hoops at one time!  These hoops represent the never ending circle of life and dancers move to create shapes of animals and symbols of nature as an active form of story telling.  Interested in watching a Hoop Dance?  Check out one of the Native American Pow Wows in your area.

The picture below is my first attempt at Native American Hoop Dancing!

Monday Message - Family Food

Does your family  have any food "rules" or "traditions" when it comes to meal times?  Growing up in my family, it was custom to have a colorful plate at meals.  My mom ensured that our plates were not covered with like-colored foods such as potatoes, chicken and cauliflower.  All white foods or all red foods on our plate at once was an artistic nightmare!  There was nothing nutritionally wrong with having those potatoes, chicken and cauliflower on the plate because they actually represented a balanced meal but over the years of family meals at home my mom fed us a colorful diet which helped us receive all of the nutrients we needed for growing up healthy!

Our family food "rules" were generally "unwritten"  which allowed my mom to make sure than we kept sweets and treats under control while trying new foods during our meals at home.

Some of our other "rules" included:

1. No more than three cookies at a time for lunches or snacks. (small packaged cookies)
2. Homemade chocolate milk or store bought chocolate milk only if mixed with plain milk.
3. One glass of milk at dinner - minimum!
4. Chocolate cereals MUST be mixed with plain cereal. (Sorry...no Apple Jacks or Honeycomb)
5. Must try one bite of the vegetable served with dinner.....also referred to as the "no thank you bite."
6. Peas were the exception....one pea for each year.....our age!
7. Breakfast EVERY morning.
8. Brown Bag Lunch 4 Days per week instead of Bosco Sticks, Little Caesars and Chocolate Pudding Pies.
9. Koolaid made with 1/2 the sugar the recipe stated.
10. I'm sure my family could fill in a few more blanks______________!

Now that I am a registered dietitian, I am often referred to as the "food police" because many people feel as though a registered dietitian is going to take away all of their favorite foods!  This is simply not true, however, I do believe that it is important to have some food rules.
For example, Mom is the Executive Chef and not the short-order cook. To that end, make one meal that the whole family will enjoy. 
Check out this Food Rules video for some ideas to keep your family healthy without sounding like the "food police"

***CAUTION*** One rule that I would never recommend is the "clean your plate" rule.  There is no such thing as the Clean Plate Club and unfortunately, there may be starving children in Africa, but that does not mean we need to eat gargantuan helpings of food or clean our bowls, plates and pans with our tongues!

Monday Message - Recipe of the Week

Spinach Artichoke Dip

By: Stacy Antine, MS RD and HealthbarnUSA

This delicious and nutritious spinach and artichoke dip tastes amazing! Serve it in 4-ounce ramekins so that everyone gets the right serving size.

Ingredients

4 cups water
1 6-ounce bag of fresh spinach
¼ cup fresh basil
1 15-ounce can of cannellini beans, unsalted
1 14-ounce can of artichoke hearts, unsalted (or frozen)
1 clove garlic, chopped
3 ounces cream cheese, low fat
⅛ teaspoon sea salt
⅛ teaspoon ground black pepper
½ cup + 4 tablespoons mozzarella cheese, shredded, low fat, low sodium

Directions

1. In a medium saucepan, boil 4 cups water. Prepare an ice bath in a large bowl. When water comes to a boil, add spinach and basil in small batches and cook for about 30 seconds. Remove with a slotted spoon and transfer to the ice bath to stop the cooking process and retain a vibrant green color. Squeeze as much water out of the spinach and basil as possible (squeeze excess liquid over a mug and drink if you like…it's full of nutrients!).
2. In a food processor, combine cooked greens, cannellini beans, artichoke hearts, garlic, cream cheese, sea salt and pepper. Transfer to a bowl and fold in a ½ cup of mozzarella cheese.
3. Fill 4-ounce ramekins with dip mixture and top each with a sprinkle of remaining cheese.
4. Bake for about 5-10 minutes or until the cheese on top is brown and bubbly.
5. Serve with pita chips or fresh veggies.

CookingTip

For a cold dip, simply combine beans, artichoke hearts, garlic, sea salt, pepper, spinach and basil.

Recipe Link for Nutrition Facts.

Tea for Two

Meaning....Round Two.  In my initial blog posts,  (November)  I had described the recent incorporation of tea into my daily beverage choices.  Interested in the antioxidant power different types of tea have to offer, I was hoping to get a boost by substituting a small portion of my daily water consumption with a glass of hot tea.  Unfortunately, soon after my tea craze had begun, I developed a cold....first cold in over a year!  Although the hot tea soothed my sore throat, the lack of energy that came along with the cold symptoms led me to slowly reduce the daily tea consumption I had recently initiated.  Research shows that it takes 30-90 days to form a habit and I had barely gotten through 15 days so my habit was hardly formed. 

It's January now, my cold is long gone but the chill has set in outside so I'm getting ready for round two.  Reminding myself that the benefits of tea could be quite plentiful for my body and my desire to drink tea comes along with my own mini research study of whether tea does in fact lead to a cold (highly unlikely!) or if there are any differences I notice in my energy level, immunity or overall wellness by trying different types of tea.  Europeans drink tea on a daily basis after their meals as well as late-afternoon  Maybe tea will force me to take a little mid afternoon break to rest my body, mind and soul while enjoying a soothing beverage!

Tea Times Ten (My Guidelines for Starting New Habit)

1. One Cup Tea "nearly" every day.
2. Plain tea.  No sugar. No flavored creamers.
3. Stick with High Nutrient Benefit teas:  Black, Green.
4. Keep Tea Bags in my Desk at Work.
5. Observe any changes in my mood, energy level, muscle fatigue or immunity.
6. Avoid Caffeinated Tea.
7. Try out an afternoon "high tea" vs a tea "high."
8. Experiment by adding mulled spices to tea.
9. Relax and Enjoy.
10. "If you are cold, tea will warm you. If you are too heated, it will cool you. If you are depressed, it will cheer you. If you are excited, it will calm you."
    William Gladstone

Monday Message - Recipe of the Week

Apple Cinnamon Baked Oatmeal

by Marie Feldman, RD

Servings: 9 (1 Square Per Serving)

Nutrition Facts
Serving Size 1 Square
Amount per serving
Calories160
Total Fat 3g
	Saturated Fat < 1g
Sodium 80mg
Total Carbohydrate 30g
	Dietary Fiber 3g
Protein 4g
Vitamin A			248 IU
Vitamin C			1.5 mg

A cross between a cake, cookie and a bowl of oatmeal, this make ahead treat is handy to heat up and have for a quick healthy breakfast or snack. You can add a touch more brown sugar if you like it sweeter and a splash of milk for more creaminess.

Ingredients

2 cups rolled oats (not instant)
1 ½ cups fat-free milk or soymilk
½ cup egg substitute or egg whites
½ cup packed brown sugar
1 teaspoons baking powder
1 tablespoon melted margarine
½ teaspoon cinnamon
1 ½ cups chopped apples

Directions

1. Preheat oven to 350°F.
2. In a small bowl mix the milk, brown sugar, egg substitute/whites, margarine and cinnamon together.
3. In a larger bowl combine the oats and the baking powder.
4. Pour the wet mixture into the bowl with the oats, add the apples and mix well.
5. Spoon the mixture into a 8 x 8 inch pan coated with cooking spray and bake for 30-40 minutes, until top is firm and a toothpick comes out clean in the center.

Monday Message - Immunity

More reasons for fruit and vegetables!  This week's Monday Message focuses on powering us up with antioxidants in an effort to stay healthy in 2011.  Check out the links for more information.

The flu season is at your doorstep. How can you protect yourself? The best defense is a year-round offense: Eat smart, stay active, get enough rest, reduce stress. Read Beat the Bug! for more information.

It's hard to beat fresh produce during the growing seasons but when cold Michigan winters prevent us from keeping our gardens and crops filled with fresh foods we can rely on frozen and canned produce to provide us the antioxidants we need to stay healthy all winter.  Check out this video tip:  Produce Video

New Year - New You

It's time for resolutions!  Have you made a New Year's resolution?  Typically, I save "resolutions" for my birthday.  By starting the the resolution on my birthday, I avoid getting caught up in all of the new year's hype and tend to focus more on me and what I need to do to improve my wellness.  Whether birthday or calendar year, ideally, we should not need a "new" year to make a commitment to our wellness.  Anytime of the year is a great time to make a change to keep us healthy and happy.  If we rely on the calendar for us to make a change to maintain our health, we are essentially setting ourselves up for failure!  What if you're  not ready to quit smoking or lose weight or cut out all pop in your diet?  Peer pressure of a "new" year may not work.  Only you can make it work.

When you are ready to make a new commitment to your own wellness, remember this:  Change takes time.  Making a change in your lifestyle to improve your wellness will require a substantial commitment. Maybe more than a year!  Maybe less.  Regardless, of how long it may take you to achieve your wellness goals don't give up!  Before you start, I would recommend reading Changing for Good by James O. Prochaska.  This book gives great insight to the research behind the Stages of Change model as well as many real life examples of changing for good.