Monday Message - Recipe of the Week

This hearty potato kale soup is perfect for a family dinner. Can you guess what the secret ingredient might be that brings out this soup's creaminess and texture?

The recipe of the week comes to us in the form of a video this week.  You will be able to lean all about the nutrition content of the ingredients as well as catch a few cooking tips from a Registered Dietitian.

Watch the Video:  Potato Kale Soup

Monday Message - Breakfast On-the-Go

Breakfast IS the most important meal of the day and I find it to be a shame that so many American rush out the door without putting any nutrition in their bodies.  We need fuel to function and that fuel comes from food....Not from coffee (liquid) and doughnuts (edible food like substances).

Check out the link below for breakfast tips on the go that will pack some nutrition into your day!

Make Time for Breakfast

Birthday Bonanza

Calories In vs Calories Out

This is a tried and true method for weight loss and weight maintenance.  But, when it comes to celebration days or special occasions, it can be difficult to stay in weight-loss mode.  And this is ok! Celebrations are supposed to be joyous and special.  Sometimes we indulge on these special days because they are few and far between.  We only have one birthday per year!  As we age, our birthdays do not seem to carry the luster that they do when we are hit double digits, become an adult or make our way through the 20's.  But, we still deserve to enjoy a birthday treat or two!

Growing up, birthdays consisted of homemade breakfast in bed, birthday cupcakes to take to school, family dinner (all of our favorites of course!) and birthday cake.  We were never concerned with the excessive amount of calories consumed all day long.  Now that I am approaching a new decade, Birthday Calories In vs Birthday Calories Out has a whole new meaning!

I am holding to my birthday traditions this year in a new way while ensuring that my calorie expenditure matches my caloric intake.

Birthday Breakfast:  Saving this for Breakfast at Dinner with my Family this weekend!
Birthday Cupcakes:  Clementines and Dark Chocolate Kisses for Co-Workers and Early Bird Gym Goers
Birthday Dinner: One Taco with Lots of Veggies!  I loveeee Mexican Food.
Birthday Cake:  Shared with Co-Worker's Birthdays

Birthday Caloric Expenditure: Group Ride, Group Power and  a Physical Fitness Test!

Moving into the next decade of my life, I realize the importance of savoring the special tastes of a celebration and I am making more of an effort to burn a few extra calories during the holidays or other annual events.

Monday Message Part 2 - Heart Health Nutrition

February 14 is Valentine's Day and the best gift you can give your kids is sound nutrition for a healthy heart. Check out this link from Kids Eat Right:  Valentine's Day

Were you good to your heart yesterday?

Monday Message - Salt, Sleep and Avocados

What do Salt, Sleep and Avocados have in common?

Well, not much of anything except that they are all hot topics on the Kids Eat Right Message of the Week! 

Check out the links below for more information.

Salt is necessary for your body, but some people may consume too much. Here are some tips on how to cut back.

Did you know that your child can fight obesity by getting enough shut-eye?

Did you know avocados are fruit that have unheralded benefits?

Monday Message - Recipe of the Week

Easy One Pot Red Beans and Rice

Recipe By:  Maria Alamo, PhD LD

This is an easy, one-pot version of the famous New Orleans dish.

 

Ingredients

½ pound andouille sausage
1 large onion, chopped
3 cloves garlic, chopped
2 ribs celery, chopped
1 14½-ounce can diced tomatoes with liquid
1 15-ounce can kidney beans, drained and rinsed
½ teaspoon salt
¼ to 1 teaspoon black pepper
2 teaspoons ground thyme
2 teaspoons dried sweet basil
1 to 2 teaspoons cayenne
1 tablespoon paprika
2 to 5 drops hot pepper sauce
1 bay leaf
1 cup uncooked brown rice
1 green bell pepper, chopped

 

Directions

1. Brown the sausage with the onion, garlic, and celery for about 4 to 6 minutes.
2. Add the tomatoes, kidney beans, 2 cups water, salt, pepper, thyme, basil, cayenne, paprika, hot sauce, bay
   leaf, and rice.
3. Bring to a boil.
4. Add the rice, decrease heat, cover, and simmer 45 minutes.
5. Remove from heat. Add the green pepper, stir well, cover, and let stand 10 minutes. Stir before serving.

Makes 4 - 2 cup servings.

Nutrition Facts Link

"Convenience" Exercise

Is this what your doctor had in mind when they said go to the gym?

Convenience is not always a good thing. 

An escalator to the gym sounds like an oxymoron!

Have you noticed when traveling in the airport that often times you do not even have the option of taking the stairs between different levels because there are only escalators?  It certainly would not hurt us to "carry" our carry-on luggage up a couple of flights of stairs.  Movement is good for us!  Especially when we are getting ready to spend the next 2 to 6 hours seated on airplane. 

Physical Fitness is important for many different reasons: Reduces Cardiovascular Disease Risk, Maintains Mobility and Strength, Burns Calories, Prevents the Onset of Diabetes Symptoms and/or Complications, Fights Obesity, Improves Flexibility, Strengthens Bones and Improves Mood.

 Exercise is a planned activity with the intent to improve physical fitness.  Physical Activity is any muscle or skeletal movement that is above and beyond rest to maintain physical fitness.  The key is that we need both!  This picture has one positive aspect because these people are GOING to the gym for "Exercise" but they are clearly not understanding the concept of moving for daily caloric expenditure or maintaining motility as they are skipping the "Physical Activity" component by taking the escalator instead of the stairs.

When do you take the stairs instead of the escalator?

Monday Message - Canned Foods

Did you know that there are over 1500 varieties of canned foods available for purchase?  From a 6 ounce can of bamboo shoots to a 6 lb can of pineapple tidbits canned foods are widely available and out of the 1500 varieties found in local food stores there are quite a few healthy versions....afterall, most of them are fruits and vegetables! 

Kids Eat Right has put together an article on Canned Foods for the message this week.


Looking for more info?  Here are some of my tips!

• Choose canned fruits that are packed in water or juice whenever possible, we do not gain any nutrition from the added sugars in syrups.
• Rinse vegetables or legumes in a colander as soon  as they come out of the can to get rid of any excess sodium used to packaging.
• Canned fruit is packed at the peak of freshness so it is quite nutritious!
• The variety of canned vegetables available in the stores are much much greater than the availability of fresh veggies. 
• Look for new fruits and veggies.
• Double check that the canned meat you choose is NOT packed in oil.  Choose water packed meats.
• Look for low sodium versions of many canned foods.
• Stay away from canned SPAM!

Interested in Home Canning?  Check out this Link for more information: How to Can at Home

Try a new vegetable or fruit in can this week!

Monday Message - Recipe of the Week

Brown Rice Risotto with Shrimp

 

Recipe By: Stacey Antine, MS RD

 

This hardy and healthy whole grain risotto is protein packed and loaded with calcium and iron, too! There are so many flavors in this delicious recipe that your family will enjoy.

 

Ingredients

2 tablespoons extra virgin olive oil
1 medium yellow onion
1 garlic clove, minced
1 cup short grain brown rice, dry
2 cups vegetable broth, low sodium
1 teaspoon fresh rosemary
3 tablespoons fresh parsley, minced
¼ teaspoon saffron
1 pound shrimp, raw
½ cup Parmesan cheese, grated

 

Directions

1. In a large saucepan, heat oil and sauté onion and garlic. Add rice and cook quickly for 2 minutes more, stirring constantly.
2. Add ½ cup vegetable broth to brown rice and then add rosemary, parsley, and saffron. Mix well.
3. Cover and gently simmer. Gradually add the rest of the broth as liquid is absorbed (rice should be tender, about 30 minutes).
4. While waiting for the rice, bring one quart of water to a boil and cook shrimp until pink.
5. Add ¼ cup cheese a few minutes before rice is done. When cheese is melted through, remove from heat.
6. Add the shrimp to the rice and toss until mixed evenly.
7. Top with remaining cheese and serve.

Makes 6 - 1 cup servings.

Nutrition Facts Link

Snow Day: Warm Comfort Food

A whole day at home?!  I hardly know what to do with myself!  :)  Since I am snowed in I will dare say that today is a great day for laundry...a little blogging...old home videos...and some cooking!

What's on the menu?

Breakfast:  Ciabatta Bread French Toast
No formal recipe, just three slices of ciabatta bread dipped in a mixture of 1 egg, 2 egg whites with 2 tbsp skim milk.  Then placed in a warm skillet sprayed with non-stick cooing spray.  Once lightly browned on both sides, my french toast was topped with blueberries and a drizzle of homemade pure maple syrup from the Nottawaseppi Huron Band of the Potawatomi Indian Tribe.  Looking for a formal recipe?  Liz's French Toast with Warm Berry Compote is packed with flavor.  You will feel like you are eating dessert!

Lunch: Green Beans with Mac and Cheese!  Guilty pleasure.....a little processed cheese....but cottage cheese comes in handy!  This recipe was adapted from http://www.kraftfoods.com/ 

Ingredients:
2 cups macaroni, uncooked
1 cup low fat cottage cheese
1/2 cup skim milk
1/8 tsp pepper
6oz 2% milk Velveeta cheese
1/4 cup seasoned breadcrumbs
2 tbsp Parmesan cheese

Directions:
Cook macaroni in large saucepan as directed on package.  Blend cottage cheese, milk and pepper in blender or with electric mixer until smooth.  Melt Velveeta in saucepan or microwave and then add to cottage cheese mixture.  Mix cheese into cooked macaroni and transfer to a casserole dish.  Sprinkle seasoned breadcrumbs and Parmesan cheese on top and bake in the oven at 350 degrees for 20 minutes.

Afternoon Snack:  Lemon Blueberry Oatmeal Muffins  from Liz's Lemon Bowl Blog.  After indulging this morning for breakfast, I needed to get in my oatmeal for the day and had blueberries to use up so this recipe made the perfect treat!  I was out of plain yogurt and since I am still snowed in I substituted 2 tbps of blended cottage cheese and it worked great.  This is a common substitution I use in any recipe that calls for mayonnaise, sour cream, cream cheese or yogurt.....by using half or all of the amount specified in the recipe as blended cottage cheese you can pack a protein punch in your recipe while cutting down on the fat grams and maintaining a thicker texture.

Dinner: Hmm....I just heard the snow plow so we might venture out! (Plus...based on my intake so far today I definitely need some more vegetables!) Looking for a homemade meal brought to you? Check out  Liz's Lemon Bowl To Go!  Local to Grand Rapids, Liz Della Croce can provide you with a warm soup to fight the cold blizzard temperatures or a balanced healthy meal for you and your family.  View the Menu here.