I adapted this recipe from "Eat, Drink, & Be Vegan". This salad is great to eat on a bed of lettuce, in a wrap, or in between two slices of bread. I used white navy beans because that's what I had on hand. Garbanzo beans and white kidney beans would also be a great addition. Here is my version.
*1 can white navy beans drained and rinsed
*2 Tbsp Annie's Naturals Goddess Dressing
*2 Tbsp light mayonaise or miracle whip
*1 tsp tahini
*1 tsp kosher salt
*3 Tbsp capers
*1/2 cup raisins
*1 medium crisp apple minced
In a bowl, combine dressing, mayonnaise, tahini, and kosher salt... mix well. Add remaining ingredients and mix until well combined. Serve immediately, or refrigerate. Enjoy!!!!!!!!!
Saturday, March 29, 2008
Friday, March 14, 2008
Food Product Review: YOUBARS
I heard of this website through a colleague. I have yet to try this, but she raved about it. I really like this concept of "building your own bar". You can choose your ingredients and name the bar. You can't get any better than that. If you don't like the bar you ordered, you can order another box free of charge. This is great for anyone, but especially those who have food allergies or a gluten intolerance. I plan on ordering a box soon... I have yet to decide what I want in them... I really like dates, so it will definitely have that! If any of you order a box, send me an email and let me know how they are, and what combination of ingredients you ordered.
RECIPE: QUICK & EASY TURKEY TACOS
This is by far one of the easiest and fastest meals!!! Having the required staples on hand is key. This dish makes for an easy balanced meal!
Ingredients:
1 package extra lean ground turkey
1 packet taco seasoning (low sodium if they have it)
Corn or Whole Wheat Flour tortillas
Light Chedder shredded cheese (mexican blend preferably)
Chopped Onions
Chopped Tomatoes
Chopped romaine lettuce or spinach leaves
Jalepenos and salasa (if you like spicy)
Procedure:
Heat pan over medium heat. Lightly drizzle with olive oil. Once pan is heated, cook ground turkey. While turkey is cooking, dilutes taco seasoning in 1/2 cup water. Add season mixture to turkey. Cook turkey through until most liquid is gone.
Heat corn or flour tortillas on skillet. Once tortillas are heated, add the cooked turkey to tortilla. Top with 2T cheese. Add as much onions, tomatoes, lettuce, and any other veggies you like. Top with salsa and jalepenos if desired.
ENJOY!!!
Ingredients:
1 package extra lean ground turkey
1 packet taco seasoning (low sodium if they have it)
Corn or Whole Wheat Flour tortillas
Light Chedder shredded cheese (mexican blend preferably)
Chopped Onions
Chopped Tomatoes
Chopped romaine lettuce or spinach leaves
Jalepenos and salasa (if you like spicy)
Procedure:
Heat pan over medium heat. Lightly drizzle with olive oil. Once pan is heated, cook ground turkey. While turkey is cooking, dilutes taco seasoning in 1/2 cup water. Add season mixture to turkey. Cook turkey through until most liquid is gone.
Heat corn or flour tortillas on skillet. Once tortillas are heated, add the cooked turkey to tortilla. Top with 2T cheese. Add as much onions, tomatoes, lettuce, and any other veggies you like. Top with salsa and jalepenos if desired.
ENJOY!!!
Monday, March 10, 2008
REGISTERED DIETITIAN DAY
In case you didn't know, March is National Nutrition Month, and March 10th was declared Registered Dietitian Day! This is such a great way to celebrate those who are the expert in the nutrition! Here is an article from the American Dietetic Association on the "Top 10 Reasons We should see an RD".
American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You
1 You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
2 You are thinking of having or have had gastric bypass surgery. A registered dietitian will help you learn to eat again. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
3 Y ou have digestive problems. A registered dietitian will work with your physician to help
fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
4 You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
5 You need guidance and confidence for breastfeeding your baby. A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
6 Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
7 You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
8 You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
9 You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
10 You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
To locate a registered dietitian in your area, visit the American Dietetic
Association at www.eatright.org/.
American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You
1 You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
2 You are thinking of having or have had gastric bypass surgery. A registered dietitian will help you learn to eat again. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
3 Y ou have digestive problems. A registered dietitian will work with your physician to help
fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
4 You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
5 You need guidance and confidence for breastfeeding your baby. A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
6 Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
7 You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
8 You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
9 You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
10 You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
To locate a registered dietitian in your area, visit the American Dietetic
Association at www.eatright.org/.
Monday, March 3, 2008
Nutrition Article of the Month "WHOLE GRAIN JUNK FOOD?"
This is my latest article published in the Alexandria Sun.
Original release date: February 27, 2008
Whole Grain Junk Food?
There is a huge trend in the food market to jump on the latest nutrition bandwagon. A great example is during the low carbohydrate craze. Numerous food manufacturers introduced low carb versions of their most popular foods to keep customers and drive profits. Now that our society is beginning to realize that a balanced diet with complex carbohydrates and fiber is key to a healthy weight, food manufactures are creating junk food with whole grains.
First, the International Food Information Council defines whole grain as “the entire grain seed of a plant. This seed, also known as a kernel, is made up of the bran, germ, and endosperm. Whole grains can be eaten whole, cracked, split, flaked, or ground. A whole grain can be a complete food, or used as an ingredient in food such as whole wheat flour in bread or cereal.” Examples of whole grain foods include whole wheat, whole oats/oatmeal, whole grain cornmeal, popcorn, brown rice, whole rye, whole-grain barely and wild rice.
The first product I reviewed was “Whole Grain Goldfish.” We all love Goldfish…they are one of America’s most popular snacks. Whole Grain Goldfish tastes very similar to the original. (My husband claims they taste nothing alike.) They have the same 1 gram of saturated fat and 140 calories per serving (55 fish). They contain 17% of the daily whole grain serving (about ½ a serving per the Food Guide Pyramid), and whole wheat flour is the primary ingredient. A “whole” food such as fruit or raw veggies is preferred, but for a quick and easy kid friendly snack… this isn’t a bad choice.
“Chips Ahoy 100% Whole Grain Cookies” tasted pretty good, and they were full of chocolate chips. The only visual difference is that it’s slightly darker than the original cookie. The bad news is it contains 2.5 grams of saturated fat and is made with hydrogenated oil. My view of this is “if you’re gonna have a cookie… have a cookie!” This leads us into my final “whole grain junk food:”
When I first heard of Krispy Kreme’s whole wheat doughnut, I thought “You have got to be kidding me! A whole grain doughnut?” This deep fried doughy creation, made with seven grains and topped with an oatmeal crisp crunch, has 20 calories and 1 gram of fat fewer than the classic glazed doughnut. My view of this product is the same as mentioned above. A doughnut is a doughnut! If you are truly hungry and want cookie or doughnut, go for the real thing.
I applaud the food industry for trying creative ways to bring whole grains into America’s diet… but at the same time, it is still junk food. The key to a healthy lifestyle is balance and moderation. When you are truly physically hungry, listen to your body’s needs. If it is healthy whole food you need… eat it. If you checked with your body and it is truly craving a fresh warm doughnut… eat it. One doughnut will not make you gain weight… ten will. Remember… balance and moderation are key. Eat when you’re hungry and stop when you’re satisfied.
Estela Schnelle is a Registered Dietitian/Nutritionist who lives in Del Ray. She is Director of Clinical Nutrition at Sibley Memorial Hospital, and Founder of Simply 4 You Nutrition, a nutrition consulting practice that customizes nutrition and wellness programs based on individual needs and lifestyle. She can be reached at estela@simply4younutrition.com.
Original release date: February 27, 2008
Whole Grain Junk Food?
There is a huge trend in the food market to jump on the latest nutrition bandwagon. A great example is during the low carbohydrate craze. Numerous food manufacturers introduced low carb versions of their most popular foods to keep customers and drive profits. Now that our society is beginning to realize that a balanced diet with complex carbohydrates and fiber is key to a healthy weight, food manufactures are creating junk food with whole grains.
First, the International Food Information Council defines whole grain as “the entire grain seed of a plant. This seed, also known as a kernel, is made up of the bran, germ, and endosperm. Whole grains can be eaten whole, cracked, split, flaked, or ground. A whole grain can be a complete food, or used as an ingredient in food such as whole wheat flour in bread or cereal.” Examples of whole grain foods include whole wheat, whole oats/oatmeal, whole grain cornmeal, popcorn, brown rice, whole rye, whole-grain barely and wild rice.
The first product I reviewed was “Whole Grain Goldfish.” We all love Goldfish…they are one of America’s most popular snacks. Whole Grain Goldfish tastes very similar to the original. (My husband claims they taste nothing alike.) They have the same 1 gram of saturated fat and 140 calories per serving (55 fish). They contain 17% of the daily whole grain serving (about ½ a serving per the Food Guide Pyramid), and whole wheat flour is the primary ingredient. A “whole” food such as fruit or raw veggies is preferred, but for a quick and easy kid friendly snack… this isn’t a bad choice.
“Chips Ahoy 100% Whole Grain Cookies” tasted pretty good, and they were full of chocolate chips. The only visual difference is that it’s slightly darker than the original cookie. The bad news is it contains 2.5 grams of saturated fat and is made with hydrogenated oil. My view of this is “if you’re gonna have a cookie… have a cookie!” This leads us into my final “whole grain junk food:”
When I first heard of Krispy Kreme’s whole wheat doughnut, I thought “You have got to be kidding me! A whole grain doughnut?” This deep fried doughy creation, made with seven grains and topped with an oatmeal crisp crunch, has 20 calories and 1 gram of fat fewer than the classic glazed doughnut. My view of this product is the same as mentioned above. A doughnut is a doughnut! If you are truly hungry and want cookie or doughnut, go for the real thing.
I applaud the food industry for trying creative ways to bring whole grains into America’s diet… but at the same time, it is still junk food. The key to a healthy lifestyle is balance and moderation. When you are truly physically hungry, listen to your body’s needs. If it is healthy whole food you need… eat it. If you checked with your body and it is truly craving a fresh warm doughnut… eat it. One doughnut will not make you gain weight… ten will. Remember… balance and moderation are key. Eat when you’re hungry and stop when you’re satisfied.
Estela Schnelle is a Registered Dietitian/Nutritionist who lives in Del Ray. She is Director of Clinical Nutrition at Sibley Memorial Hospital, and Founder of Simply 4 You Nutrition, a nutrition consulting practice that customizes nutrition and wellness programs based on individual needs and lifestyle. She can be reached at estela@simply4younutrition.com.
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