Ellie Krieger’s Greek-Style Stuffed Peppers

Ellie Krieger is an award winning dietitian, author, and chef. I love her books and regularly recommend them to clients. One of my clients wanted to make her stuffed pepper recipe with a few substitutions. She likes turkey over beef. I was thinking you could also replace with tofu or soy veggie crumbles if you are looking for more variations. Here’s Ellie’s original recipe: http://www.foodnetwork.com/recipes/ellie-krieger/greek-style-stuffed-peppers-recipe/index.html and if you read through the post, I did the analysis for you too! I would stick to one pepper and add a side garden salad with about 1 tbsp of dressing. You could do two peppers if you prefer, but as always, make sure you need them to get comfortable full — not stuffed like these peppers!

First Rule of Healthy Eating – Balance Your Plate

A balanced plate is important for a healthy lifestyle. Meals should contain the balanced amount of protein, vegetables, and quality carbohydrates to make sure your nutrition needs are met. This Greek-Style Stuffed Peppers recipe is great for those who might have trouble with the “balanced plate” concept.

The turkey and cheese contribute to the 21 grams of protein in the dish, the peppers, zucchini and onions are nutritious veggies, and the bulghur is a good source of starch.

Ingredients:

• 1 pound lean turkey (substituted for beef)
• 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
• 1 medium zucchini, coarsely grated (about 2 cups)
• 1 small onion, minced (about 1 cup)
• ½ cup bulghur
• 1 egg, lightly beaten
• ½ teaspoon dried oregano
• ½ teaspoon salt
• Freshly ground black pepper
• 3 red bell peppers, halved lengthwise, cores and ribs removed
• 2 (14 ½ ounce) cans low-sodium stewed tomatoes, finely chopped
• 1/3 cup crumbled feta cheese

 

Directions:

Preheat the oven to 350 degrees F.

In a large bowl combine the beef, spinach, zucchini, onion, bulghur, egg, oregano, salt and a few grinds of pepper. Mix until thoroughly combined.

Arrange the pepper halves cut side up in a 9 by 13-inch baking dish and fill each pepper half with the meat mixture. Pour the tomatoes over the peppers and sprinkle with the feta cheese. Cover with foil and bake for 30 minutes. Uncover and bake until the meat mixture is completely cooked and the peppers are tender, about 25 minutes longer.

Nutrition Info per Serving (serves 6):

Calories 254 | Fat 9g | Sat. Fat 3g | Cholesterol 95 mg | Sodium 413mg | Carbs 26g | Fiber 6g | Protein 21g | Calcium 111mg

Converse!

What do you think? Is this recipe worth a try? If you are crunched on time, make it over the weekend. It tastes awesome reheated. Any ideas for modifications you would like to try?

Women — Let’s Put Wellness on the Front Burner! 4 tips For Better Self Care

D.C. women lead busy and often hectic lives. Sometimes we put our wellness needs on the ‘back burner’. So what I went on Let’s Talk Live yesterday to share some simple reminders for how we can take better care of ourselves. I was excited to get to work with the Quaker and Tri Lamb folks on this segment.

1. Get Whole Grains at Breakfast

Studies show being crunched for time can take a toll on eating wholesome meals, in particular when it comes to breakfast. The temptation might be to reach for something “easy” like a bagel or pastry, but I really like these new Quaker Real Medleys oatmeal. They are portable, portion controlled, delicious and nutritious. Hearty rolled oats and multi-grains with real fruit or crunchy nuts already in the container so all you do is add hot water or pop it in microwave with water. Each serving offers at least 30 grams of whole grains and a good or excellent source of fiber (containing 3-8 grams fiber),which helps manage a healthy weight.

2. Get Lean Protein for Lean Muscles

Choose lamb—it’s a nutrient-packed powerhouse. On average, a 3 oz. portion of lamb is only 175 calories and naturally nutrient rich. It’s packed with essential nutrients such as protein, B-vitamins, and iron. Women need over twice the iron than men. If you don’t get enough iron you could have low energy and can even develop anemia, an iron deficiency.

• The last thing a busy woman wants is to get sick. Lamb also supports a healthy immune system. Lamb contains a significant amount of nutrients essential for immune function: zinc, selenium, protein, and iron.
• Visit www.leanonlamb.com for great lamb recipes that your family will love. Lamb kebobs are one of my favs!

3. Reach for smart snacks

Calcium rich foods are important for strong bones. 80% of people with osteoporosis are women. Women need 1000 mg of calciuma day – that’s like three servings of dairy foods or calcium fortified foods.

• I love greek yogurt, cheeses (goat, feta, cheddar), and low fat cottage cheese as snacks.
• Collard greens, kale, broccoli, bok choy are all plant based sources of calcium as well.
• Get your berries – strawberries, blueberries, cherries, etc. all contain high levels of antioxidants and vitamin C. Vitamin C allows you to keep collagen in your skin so it stays health and supple.

4. Schedule time for exercise

Exercise gives you energy, helps reduce stress, helps you sleep better, and helps lower your risk for chronic disease.

• Less than half of women over 18 meet therecommendations for physical activity. At a minimum we should be getting 2.5 hours a week just to maintain health. Get 5 hours if you want to see substantial improvement.
• During work week – 20 minute walk breaks – walk the stairwell, do laps around the office, hit the work gym for 20 minutes of weights and still have time for lunch. Or get up early and start your day witha heart pumping workout.

So ladies, how do you fare at these health tips? Which ones would you like to share with other busy women??

Little Healthy Fishes Recipes – Anchovy Pasta Primavera

I have to admit I had never tried anchovies before, but took this month’s theme of “Sea What You’ve Been Missing” to dip my toe into the anchovy pond. This is a simple and delicious veggie and anchovy whole wheat pasta dish that tastes great hot or cold. I dare you to make it for your next potluck or family dinner and fake out your diners — they are indeed eating anchovies!!!

Packed with Nutrition

Anchovies are little nutrition powerhouses . A can is typically 2 oz. and packed in about 1.5 TBS of olive oil. There are 2 servings per can (1 oz. each) so each serving has about 8g of protein and only 3 grams of fat. They’re also a good source of calcium, iron and phosphorus, and a very good source of niacin and selenium and have almost 600 mg of essential omega-3 fatty acids. The downside is they are high in sodium, so I didn’t add any salt to the dish, yet still found it full of flavor. Here’s how I did it:

Ingredients:

• 2 oz. can of anchovy fillets in oil, oil reserved
• 1/2 pound of whole wheat pasta (or you could serve it with brown rice or quinoa)
• tsp red pepper flakes
• 2 tsp each dried oregano and basil
• 3 cloves garlic minced
• whatever veggies you like (I did 1 pint grape tomatoes, 1 broccoli crown chopped, and 2 zucchini cut into half moons — you could add spinach, peas, anything you like!)

Directions:

First, you cook the pasta to al dente (still a little firm). Then while the pasta cooks, heat a saute pan on medium with 1 TBS of the oil from the anchovies, the minced garlic and red pepper flakes. As the oil heats the fish starts to melt and almost creates a sauce. If the garlic sizzles too much, lower the heat — I almost burned mine!

Then, once the garlic is slightly cooked, add the veggies (except the tomatoes) to the pan and cook until soft — just a couple minutes.

After the broccoli and zucchini softened I added the tomatos, then put the lid on the pan to help the tomatoes burst and release their juices to make the mixture saucy.

Then, once the pasta is done, add it to the pan and toss to coat the noodles. Then enjoy! You could add shrimp or chicken to this to bump up the protein even more.

Nutrition Info per Serving (serves 4): analyzed using Calorie King software

Calories 301 | Fat 6g | Sat. Fat 1g | Cholesterol 12mg | Sodium 553mg | Carbs 52g | Fiber 8g |Protein 16g | Calcium 101mg

Highlights From My Soy Foods Video Shoot

I’ve been a fan of soy for a while now. It offers so many nutritional benefits: high in protein, low in saturated fat and cholesterol, and contains essential fats, fiber, iron and other nutrients.

I had the amazing opportunity recently to make a series of videos with the Soy Foods Association. I’ll update the post as soon as the videos is available on their website. In the meantime, I thought I would share some of the highlights: We did several vignettes, about 3 minutes each to cover the uses of soy for several specialty groups.

Soy and Athletes

Soy is especially great for athletes who train hard, because after muscles are broken down during exercise, we need protein to help build them back up. Soy is absorbed more slowly than other types of protein so some research studies suggest that soy can help maximize muscle building by extending protein absorption. That’s why recovery nutrition, high in protein, is so important — chocolate or vanilla soy milk is a great choice. resource: http://www.soyfoodsmonth.org/soy-and-performance

Posing with the athletes we used in the video. They loved refueling.

Why Soy is Great For Kids

Soy is an easily digestible protein for kids with sensitive tummy’s. And, the quality of soy protein is comparable to animal proteins like fish, dairy and meat. Soy foods also contain vitamins and minerals important for bone and muscle development. You can check out the soyfoods website to find recipes your kids will love.

Can It Be Good For Seniors?

Athletes aren’t the only ones who need strong muscles. Seniors need physical activity and protein to help maintain muscle mass and mobility throughout old age. It’s also packed with antioxidants which have been shown to be protective against some types of cancers. It’s so important to maintain a heart healthy diet as we age, and soy can be a great source of protein.

How Can I Eat It?

Basically soy foods can be part of a healthy plate for any age group and activity level. Following the balanced plate model, you could have a stir fry with tofu, mixed veggies and brown rice. Swap out meat for soy crumbles next time you’re having taco night. Or for lunch, a veggie burger on a wheat bun, piled with veggies and a side of fruit. Smoothies made with soy milk and frozen fruit are delicious as well.

When I see a food that is good for your heart, can lower your cholesterol, and is rich in protein and antioxidants, I can’t help but want to share it with others. I hope you’ll give soy a shot next time you’re looking to switch up your meal routine.

What is your favorite way to enjoy soyfoods?

Twitter Party w/ @ChooseCherries and @ScritchfieldRD — Join and win PRIZES!

I always tell my athlete clients “if you can’t fuel it, you can’t do it”. Fueling your workouts is a critical part of performing at your best. Whether you’re a marathon runner, or a casual runner, your body needs energy to keep it going the distance.

The Cherry Marketing Institute is sponsoring a special Twitter party on Tuesday, May 15 at 8:00 p.m. ET (watch video announcement) to talk about how proper fueling with antioxidant-rich (like cherries) before you workout can help prevent and manage post-exercise muscle pain and soreness. They’ll also talk about what foods are best for pre-fuel, post-fuel, and discuss proper hydration.

Studies have shown that cherries contain antioxidants called anthocyanins– which give cherries their bright RED color — and have anti-inflammatory properties that can help protect muscles and joints even before you lace up, making exercise recovery less painful.

On top of the anti-inflammatory benefits, they’re delicious! I love dried cherries in oatmeal before a workout, and frozen cherries and tart cherry juice are perfect in smoothies after a workout. You can find a ton of great-tasting recipes on their website, so check it out!

Best of all, you’ll have a chance to win awesome prizes. Who doesn’t love prizes?!  I hope to see you there!

* Be sure to follow @ScritchfieldRD and @ChooseCherries and #RedRecovery on Tuesday May 15 at 8:00 p.m. EST to participate!

* Add your Twitter handle to the comments section to RSVP.

Family Friendly Recipes: Making It Easy to Get Half Your Plate Fruits and Veggies!

I was recently on WBAL NBC sharing some recipe ideas for snacks and meals to help get 1/2 your plate fruits and veggies. If you’re like most Americans, you’re only getting 2 out of the recommended 6 servings every day.

These recipes are so easy and family-friendly — it’s barely cooking I promise! To view the entire segment click here.

Ants on a log: The classic that never goes out of style! Spread your favorite peanut butter on celery spears and top with California raisins for a snack packed with heart healthy fat, fiber and antioxidants. Plus raisins are dried in the sun naturally without any added sugar!

Fruit pizza: Top whole wheat pita with jam, diced apples, shredded cheese and raisins, then bake to melt. This is packed with calcium, fiber, antioxidants and has a sweet taste kids will love.

Spinach salad: For a quick lunch or weeknight dinner, top a spinach salad with canned tuna, shredded carrots and raisins. Tuna provides heart healthy fats and protein, while the raisins add sweetness along with vitamins and minerals.

Crustless quiche: You can add any of your favorite fresh or frozen veggies to a baked omelet. The more the better! Add flavor by using a butter alternative like I Can’t Believe It’s Not Butter. It adds flavor with 70% less saturated fat than butter. Pair with a side salad and you’ve easily got 1/2 your plate veggies! Quiches are great any time of day or night, so make 1 at the beginning of the week and reheat during the week for a quick supper.

Veggies and hummus: Hummus is a great snack packed with protein and fiber. Instead of something starchy like crackers, try it with veggies like sugar snap peas, cherry tomatoes or sliced cucumber. It’s cool and refreshing, especially as it’s getting hot outside and it’s packed with nutrition.

Hopefully you’ll find some of these recipes just as tasty and will give them a try!

Plagued with Pain or Pollen? Food to the Rescue!

Earlier this week I was on Let’s Talk Live sharing some tips on how to use foods to help combat seasonal allergies and reduce pain. Here are a few of the foods I recommend to help you feel better without reaching for the medicine cabinet:

Tart Cherries: The next time you feel a little pain after a workout, or to prevent pain in the first place reach for tart cherries. Their deep red color comes from anthocyanins which are a powerful antioxidant that helps reduce pain and inflammation. Tart cherry juice has no added sugar and is perfect for before a workout. It provides energy (carbs) to fuel you can prevent inflammation and pain. For a snack or lunch, try the Red Recharger Smoothie that’s packed with all the goodness of the cherries, plus protein from yogurt.

Pistachios: They have the most antioxidants of any nut, AND come in a generous serving of 49 kernals. Plus, who doesn’t love cracking one of these little guys open? They provide anti-inflammatory and anti-pain properties like cherries, plus heart healthy omega-3 fats which our bodies can’t make and we need to get from foods. They make the perfect snack between meals because the protein and fat adds to satiety.

Ginger: If you’re having tummy trouble and feeling a little nauseous, reach for ginger for a natural remedy. It’s delicious in teas, or as a spice in cooking. Peel it right before you use it to keep it fresher, longer. You can even peel it and freeze it in a ziploc bag so you always have some on hand. It’s great as a marinade too — just grate some peeled ginger into a bowl and whisk with a little soy sauce and corn oil, which is packed with 4 times the amount of heart healthy plant sterols as other oils. So not only will your tummy feel better, but you’ll be helping to lower your cholesterol too!

Tumeric: This spice is used widely in Indian cooking and helps combat heart burn, and helps the liver cleanse and detoxify the body. For a quick side dish, drain and rinse a can of chickpeas, and simmer with store bought Indian-flavored sauce, diced fresh or canned tomatoes, and a half-palmful of tumeric. The tumeric coats your throat, and your heartburn will be gone in no time.

Chia Seeds: That’s right….ch ch ch ch chia! They are one in the same, and you CAN eat them. They are a good source of omega-3 fatty acids and are a great vegan source of protein. They help fight pollen allergies and other impurities in our bodies. Add them to oatmeal, yogurt, or your favorite smoothie for a ton of nutrition and a slight nutty flavor.

I hope these foods will inspire you to reach in your fridge instead of your medicine cabinet the next time you’re feeling a little achy!

 

 

 

The Hospital is No Place for Fast Food Chains

 In a recent interview with Neil Cavuto from Fox News I shared my support for the removal of McDonald’s restaurants from a number of hospital cafeterias. Click here to see the full interview on Fox’s website. Here are a few of the thoughts I shared on air:

1. Hospitals are notorious for serving bad food in their cafeterias

It seems crazy to me that a place where people are sick and having serious, complicated procedures and transplants, is serving such unhealthy food. They should have an obligation not just to patients, but also to their visitors to provide a healthy environment that promotes wellness. This isn’t a mall food court, it’s a hospital.

2. Perception is reality

Having fast food available in hospitals is also praying on those who are vulnerable and are more likely to lean on comfort food to ease the emotional stress of being at the hospital. In the 2006 Pediatrics Study they even found that people perceived fast food as healthier if it’s inside a hospital.

3. Hospitals should offer balanced choices

They should look at their food environment and help people get their 1/2 plate of fruits and veggies with their meal. This means offering salad bars and serving hot foods with non-starchy veggies and fruits as sides — not french fries and white rice.

4. Change is possible — some hospitals are already on board

The Cleveland Clinic has been a model hospital in making positive changes to their food service systems. They don’t have any fryers, have eliminated trans fats, and the fast food they do offer has a limited menu promoting healthier choices.

So what’s the answer?

Ultimately no one is forcing someone to buy fast food — it’s a personal choice. I don’t mean to pick on McDonald’s alone, they just happen to be the “big fish” and are always targeted with these sorts of issues. Hospitals have the power to create a healthy, positive environment for patients and visitors alike if they can just take a step back, look at their food environment as a whole and make changes that promote wellness.

Eat Healthy, Speak Italian: NYC Kids Learn The Language of Pasta

Barilla invited me to spend a day in New York City at the International Culinary Center with kids in the “Eat Healthy, Speak Italian” workshop.

The workshop started with a video by Barilla, an Italian owned food company and the #1 pasta sold in America. Barilla believes “food is the key to your well-being”. They encourage cooking pasta with vegetables (think peppers, tomatoes, asparagus) and beans for more protein. They made a case for a “double pyramid” eating more veggies, beans, and whole grains as more sustainable and better for the environment (than a meat heavy diet).

The chef didn’t waste any time getting started with the cooking.

Recipe #1 Pasta and Vegetables

The first recipe include whole wheat pasta (who hoo, more protein, fiber, vitamins and minerals — definitely go whole wheat as much as you can with pasta. It’s a simple way to get a boost of nutrition).

The vegetables included: onion, green and yellow zucchini, and yellow pepper.

The chef started with diced vegetables, garlic, salt, pepper, and olive oil. He sauteed these vegetables on a medium heat until sweating. Then he added pasta cooked to al dente.

He sauteed the pasta with the veggies for another five minutes and finished the dish with a bit of parmesean cheese. I could not believe how fast this dish was prepared.

Quick meal fix ideas: chop the veggies the night before and get dinner on the table in about 10 minutes.

Variations: Try adding red pepper flakes for a little “heat”. Add cannelini beans for extra protein and fiber. Add shrimp to get more protein.

Recipe #2: Gnocchi al Pesto (gnocchi with pesto sauce)

Mmm… I love gnocchi, but I have never made it myself. After watching it live, I could easily see how I could do this. The chef said the key is to work the dough a little bit, but not too much or it will be like gum (gross!).

To make the dough, he cooked potatoes and broke them down with a potato ricer. He added eggs and flour and “worked” the dough. (That’s the part I could see myself messing up).

You roll the dough in about a 1-inch log. Then cut into small pieces. Then use a fork to make the ridge marks. Those ridges are to hold extra sauce – who knew?

Clearly my description is not going to guide you on how to make your own gnocchi, but I found this awesome blog post that should do the trick: How to make gnocchi like an Italian grandmother - yes please!

Before boiling the gnocchi, we made the pesto using the traditional method — with a mortar and pestle. (That’s right, who needs stress management when you have a mortar and pestle? I’m buying a big one. Mine is teeny tiny for spices.) Three of the students donned chef hats add added the ingredients: basil, pine nuts, salt, and garlic. Then add pecorino cheese (a very salty hard goat cheese), olive oil, and pepper.

After the kids finished the pesto, the chef added gnocchi to the boiling water. It took a mere 2-3 minutes and they flew to the top of the pot. He removed the gnocchi and tossed hot with the pesto. It was delicious!

Family fun ideas: You could make a bunch of gnocchi ahead and freeze it. This is a great one to cook with the kids as well. Start ‘em early. Even three year olds can help by saying colors and words. The older they are, the more they can do.

Variations: Instead of pesto, you can try diced fresh (or canned, drained) tomato and sauteed garlic. I also think gnocchi and asparagus would go great together. Oh or how about spinach and garlic, or what about butternut squash and gnocchi. Options are endless.

If you think about it, it is really easy to get veggies in when you work with pasta. Sadly, 70% of Americans do not meet their daily fruit and vegetable needs. Most people get a measly 2 cups a day and we need about 6 cups. Next time you think about more ways of getting veggies, think about how veggies and whole grain pasta could come together for a quick and healthy meal.

Recipe #3 Making Fresh Pasta

The chef led student in making pasta from scratch. I have to admit there were a lot of steps involved. Not the kind of thing I’d do on a regular basis, especially with so many whole wheat pastas Barilla offers. However, I would do the gnocchi and homemade ravioli.

Once the kids rolled out the pasta, they made a filling with ricotta cheese, egg, and fresh herbs. The filling was rolled into little balls and layered between two sheets of fresh pasta. Then the kids cut the pasta into those familiar ravioli squares.

Then the ravioli was boiled in hot water until it floated up to the top.

The fresh pasta was blended with a fresh tomato sauce and we all dug in!

Kids Love to Cook

I have to say what I have observed so far is that these kids can speak Italian very well… and they LOVE to cook. They were eager to volunteer making pesto. They were very engaged in the demonstration and in learning the language. Knowledge is power

Using All Your Sense to Eat

Not sure if this is an Italian philosophy, but I like it. They encouraged the kids at each tasting that the proper way to taste pasta is to use your senses: guarda “look” — eat with your eyes. odora “smell” and assagiare “taste”. This is definitely the way to go whether you are eating an apple or a piece of cake. Paying attention while you eat allows you to savor and enjoy all the wonderful flavors in your food. Research also shows that mindful eating increases satisfaction. I believe it is a key to managing a healthy weight.

Thanks, Guys!

I thought this was a fun event. Yes, it is important for kids to learn to eat healthy and enjoy their veggies. It’s important to teach them cooking skills as well. These kids seemed to have a great time while feeding their bellies and improving their Italian! The instructors at International Culinary Center were wonderful. I couldn’t help but snap a shot with them before heading back to D.C.

Disclosure: Barilla compensated me for travel and attendance of the workshop.

Barilla is Pitching In to Get Kids in the Kitchen

Big Apple Bound

I’m so excited to have the opportunity to watch this awesome Italian culinary experience next Monday April 16, 2012 in New York City. I was invited by Barilla to come watch as they partner with the Italian American Committee on Education (IACE) to sponsor a cooking series for kids called “Eat Healthy and Speak Italian”. It’s held at The International Culinary Center in New York City so I’ll be taking the train up for the day to see kids learn about food and cooking from professional chefs, and even how to speak Italian!

Kids Can Cook

Healthy adults start out by being healthy kids. More and more people care about where their food is coming from, which is great. Kids will get involved with cooking when given the opportunity. It’s a great way to bond with them and spend “WE time”. Getting kids into the kitchen is so important in helping them form healthy relationships with food and help promotes their own personal wellness and self care.

In a previous post I talked about the importance of family meals, and the fact that research has shown that kids who share family meals 3 or more times per week are more likely to be in a normal weight range, have healthier eating patterns, and are less likely to engage in disordered eating.

Here’s a little background on the event:

The educational cooking classes are a celebration of Italian food and culture, where students ages 10-15 will learn to cook traditional and nutritious pasta dishes from scratch. Renowned Italian Chef Cesare Casella, Dean of The School of Italian Studies at The International Culinary Center, will teach students to make authentic Italian recipes, demonstrating the same techniques used in the school’s professional culinary career programs.

The kids will even get the opportunity to prepare dishes including whole grain pastas and fresh vegetables. Working with whole grain pasta is such a quick and easy way to get a wholesome dinner on the table. For a quick primavera, you just need to mix fresh or frozen veggies with store bought pasta sauce and whole grain pasta and you have dinner in 15 minutes!

Stay tuned to hear more about my experience at the event Monday! In the meantime, check out Barilla’s website for some tasty recipes.