Win a copy of “Clean Eating For Busy Families” by Michelle Dudash, RD

Revive Family Mealtime With Easy, Healthy Recipes

Between work, school, extracurriculars, and trying to fit in a workout, it’s no wonder we’re all crunched for time these days. If you’ve felt like family mealtime is getting put on the back burner lately, then now it the time to revive it and reconnect with your family! Michelle Dudash’s book, Clean Eating for Busy Families is a great tool to help you make the revival a little easier. A few lucky readers will be able to win a free copy.

Enter to Win a Free Copy of Michelle’s Book

Simply leave a comment below and tell me how cooking at home with more whole-food recipes will improve your life, and I’ll draw a few winners on May 1st.

I know you will love this book as much as I do. Michelle is a chef, food and nutrition expert, RD and mom! She knows her stuff and is sharing it all in this awesome book!

For more recipe ideas, motivation and other giveaways don’t forget to sign up for my monthly newsletter, follow me on Twitter and Pinterest, and ”Like” me on Facebook.

More Than Just Delicious Recipes

In addition to all the easy, family friendly recipes Michelle offers up suggested weekly, monthly and quarterly shopping lists and shares a list of cooking tools and tips to help you feel confident and prepared in the kitchen. (Who hoo!)

She even gives advice for dealing with picky eaters. Many of the recipes even include notes that provide suggestions for using up excess ingredients, and easy substitutions.

What Are People Saying About the Book?

This refreshing cookbook truly reflects our time by delivering what we all crave: decidedly delectable meals that boast fresh, natural ingredients, robust flavors, exciting textures, and vibrant colors.”

- Robin Miller, author of Robin Takes 5, nutritionist, TV personality

“Clean Eating for Busy Families is a valuable resource for busy parents who yearn to serve their families great tasting, nutritious meals in the time they have available.”

-Cheryl Forberg, R.D., James Beard award-winning chef and the original nutritionist for NBC’S The Biggest Loser

Enter Today, Limited Number of Copies Available!

To enter to win your own copy of Michelle’s book, Clean Eating for Busy Families, leave a comment below telling me how cooking at home and using more whole-food recipes will improve your life.

I’ll draw winners on May 1st! You will get an autographed copy of the book.

Don’t Wait… Order the Book Now!

This book would make an excellent gift for any family – or just for YOU! Find it online. Here is the Barnes & Noble link to buy the book .

For more book giveaways, recipes and wellness tips don’t forget to follow me on Twitter and Pinterest, “Like” me on Facebook, and sign up for my monthly newsletter.

Disclosure: I did not receive compensation for writing this post or running the drawing. Michelle is a dynamo. I love her book and I asked her if I can do this for her.

Experience Umami “The Fifth Taste” with this Ratatouille Recipe

How Humans Experience Taste

If I asked you to name a food you’ve had that fits into each of the categories of sweet, sour, bitter, and salty, you could do it with ease. But what about umami? (ewww-mom-e)

Umami is the least known taste in our culture and satisfies the heading of savory flavors. Asian countries celebrate this wonderful flavor with fermented beans and grains, as well as shiitake mushrooms. The most common umami product is soy sauce, a fermented condiment. Glutamate (an amino acid) is responsible for the unique umami taste.

You’ve probably had umami before, perhaps without realizing it. Examples include meat like ham, fish, and some vegetables like tomatoes, spinach, and mushrooms. Although your first experience may have come very early – it’s in breastmilk! We’re born to love umamai.

Umamai Lovin’ Ratatouille

Why not share the ‘ummami’ flavor with the family? This recipe for Ratatouille from UmamiInfo.com, is abundant in seasonal vegetables like tomatoes, egg plant (which can be swapped out for zucchini), and peppers.

Ratatouille

“This healthy dish makes the most of an array of colourful vegetables. The tomatoes are bursting with natural umami flavour, and because it can be enjoyed cold, it is the perfect dish for a summer garden party!”

Serve 4

Ingredients:

• 3 large tomatoes
• 2 1/2 aubergines/eggplants
• 4 courgettes
• 1 red pepper
• 1/2 yellow pepper
• 2 medium onions
• 2 cloves of garlic
• 2 red chillies
• 2 bay leaves
• salt and pepper to taste
• fresh basil or parsley to taste
• 1 cup extra virgin olive oil

Method:

Cut the vegetables into fairly large bite-sized chunks. Crush the garlic with the flat blade of a knife.

Heat some olive oil in a deep saucepan, and add the crushed garlic, chillies, bay leaves and chopped vegetables. Stir, and when everything has been coated in oil, put the lid on and leave to cook, stirring occasionally, until the courgette has softened.

Add the salt, pepper and basil or parsley. If there seems to be too much liquid in the pan, decant it to another pan and boil to reduce it before returning it to the vegetables.

Arrange the mixture on plates, and add salt to taste.

Cozy Up to this Healthy Vegetable Chili Recipe

I originally found this recipe in Food and Wine magazine. I tried it out with my friend and marathon running buddy Rolando. He’s the kind of guy who buys stuff from the store and “pretends” he made it. I really don’t care because he is an amazing host and friend — and he always provides enough wine!

I can also say as a new mom, dinner is harder than ever to get on the table (y’all with me). This is an easy recipe that lasts and freezes well. It’s also versatile. You can change the toppings, wrap it in a tortilla with some spinach, or even add a little to a couple eggs for a savory breakfast.

You will love this recipe. Make it now, before the warmer weather really sets in. You will not regret it. Just one note, don’t do what my other friend (and marathon buddy) Margaret did — use a WHOLE CAN of Chipotle pepper in adobo. You will set some mouths on fire!

Enjoy! (preferrably with a nice red)! Thanks to Food and Wine for an awesome recipe. My friends and clients love it.
This chili is perfect for the cooler months. You can cozy up to a warm fire with this vitamin packed stew. The spices, veggies and beans make this my favorite recipe. You can make swap out different veggies and types of beans depending on your preference. I recommend this recipe to my clients that are looking for a simple, warm, and nutritious meal during these cold winter months!

Ingredients

• 1/4 cup vegetable oil
• 1 onion, chopped
• 2 medium garlic cloves, very finely chopped
• 1 large red bell pepper, cut into 1/2-inch pieces
• 1/2 pound parsnips, peeled and cut into 1/2-inch pieces
• 1/2 pound carrots, cut into 1/2-inch pieces
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• Salt
• One 14-ounce can peeled Italian tomatoes
• 1 canned chipotle in adobo, plus 1 tablespoon adobo sauce
• 1 1/2 cups water
• 1 cup canned hominy, drained
• 1 cup canned red kidney beans, drained
• Brown rice, chopped red onions, cilantro, sour cream and tortilla chips or bread toasts, for serving

In a medium, heavy enameled cast-iron casserole or Dutch oven, heat the oil. Add the onion and garlic and cook over high heat, stirring, until slightly softened, about 3 minutes. Add the bell pepper, parsnips and carrots and cook, stirring occasionally, until lightly browned in spots, about 5 minutes. Stir in the chili powder and cumin and season with salt. Cook for 1 minute.

In a blender, puree the tomatoes and their juices with the chipotle, adobo sauce and water until very smooth. Add the mixture to the casserole along with the hominy and beans and bring to a boil. Cover partially and simmer the chili over moderate heat until the vegetables are tender, about 20 minutes. Season with salt. Serve with rice, red onions, cilantro, sour cream and chips.

This dish is a perfect make-ahead meal. The chili can be refrigerated for up to 2 days.

Six-O’Clock-Scramble Recipe: Chicken Tikka with Indian Quinoa Pilaf

I’m always in search of flavorful, healthy recipes, so when I came across The Six O’Clock Scramble I knew I hit the jackpot. It’s a web-based subscription service that sends you weekly menus and shopping lists that not only taste amazing, but they’re good for you too! You can visit my website and click on the link on the right side of the page to click through and subscribe. Use the coupon code RSRD13 to save 10%!

Below is their recipe for Chicken Tikka and Indian Quinoa Pilaf that I wanted to share with all of you.  The aromatic flavors in this dish come from the ginger, cumin, and curry powder. It’s a perfect weeknight dish, but is elegant enough to serve for company:

Chicken Tikka with Indian Quinoa Pilaf

Marinate Time: 4 hours; Prep: 15 min.; Cook: 15 min.; Total: 4 hours and 30 min.; Serves: 6

Ingredients for main dish

• 1 1/4 cups plain reduced-fat Greek or traditional yogurt, (use soy yogurt for dairy free alternative)
• 1 tsp. minced garlic, (about 2 cloves)
• 1 – 2 Tbsp. fresh ginger, peeled and minced, to taste
• 1 tsp. ground cumin
• 2 tsp. curry powder
• 1/4 tsp. salt
• 1 lime, juice only, about 2 Tbsp.
• 1 1/3 Tbsp. peanut or vegetable oil
• 1 1/2 – 2 lbs. boneless, skinless chicken breasts, halved crosswise
• 1 Tbsp. butter
• 1/2 cup mango chutney, for serving (optional)

Ingredients for Indian Quinoa Pilaf

• 1 cup quinoa
• 1 cup frozen peas
• 1 Tbsp. canola or other vegetable oil
• 1/2 yellow onion, finely chopped
• 1 tsp. fresh ginger
• 1/2 green chili pepper, minced (optional)
• 1 tsp. turmeric
• 1/2 tsp. ground cumin
• 1/4 tsp. ground cinnamon
• 1/2 tsp. salt

In a food processor, blender, or by hand, mix together the yogurt, garlic, ginger, cumin, curry powder, salt, lime juice and 1 Tbsp. oil until it is smooth. Reserve 1/2 cup of that yogurt mixture in a small bowl and refrigerate it to serve with the cooked chicken later. Place the remaining yogurt mixture in a shallow container. Cut thin slits in the chicken breasts; add them to the yogurt mixture, and turn to coat them well. Cover and marinate them, refrigerated, for at least 4 hours and up to 24 hours.

(Start the quinoa, if you are making it.) When you are ready to cook it, remove the chicken from the marinade, scraping the excess marinade from the chicken and discarding it. Place a large nonstick skillet over medium to medium-low heat and add the butter and remaining 1 tsp. oil. When the butter has melted, add the chicken breasts in a single layer. Sauté them, flipping once or twice, until the chicken starts to brown on its surface and is no longer pink in the center, 10 – 12 minutes total. (If the outside is cooking much faster than the inside, reduce the heat slightly and partially cover the pan.) When the chicken is cooked through, remove it from the pan to a cutting board and slice it crosswise into strips. Serve it immediately with the reserved marinade and the chutney (optional) or refrigerate it for up to 3 days.

• Slow Cooker Directions: There’s no need to marinate in advance. Prepare the yogurt mixture and reserve 1/2 cup as directed. Place the chicken and remaining yogurt mixture in the slow cooker and cook on low for 6-7 hours or on high for 3-4 hours.
• Do Ahead or Delegate: Peel the garlic, peel and mince the ginger, combine dry seasonings, juice the lime, make the marinade and marinate the chicken in the refrigerator, or fully prepare and refrigerate the dish.
• Flavor Booster: Double the cumin and use 1 Tbsp. curry powder.
• Tip: When browning food on the stovetop, make sure to use a heavy pan that has plenty of room — a cast iron pan works especially well for browning. If the pan is overcrowded, the heat from the stove can become trapped under the food and steam it instead of browning it. If you don’t have a pan large enough to give your ingredients plenty of room, try cooking in batches, keeping the first batch warm on a plate with foil or in a low temperature oven.

Serve with Indian Quinoa Pilaf

Rinse the quinoa (unless using pre-rinsed quinoa such as Ancient Harvest) in a fine strainer. In a medium saucepan, heat the oil over medium heat and sauté the onions until they are translucent, about 4 minutes. Add the ginger, quinoa, chili pepper (optional), turmeric, cumin and cinnamon and stir for about 1 minute. Add the salt and 1 3/4 cups water, bring it to a boil, cover, reduce the heat and simmer it for 15 minutes. Remove the cover, stir in the frozen peas, and serve it immediately or refrigerate it for up to 3 days.

Nutritional Information Per Serving (% based upon daily values): Calories 280, Total Fat: 9g, 14%; Saturated Fat: 3g, 16%; Cholesterol: 125mg, 42%; Sodium: 222mg, 9%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 0g, 0%; Sugar: 2g; Protein: 45g

Nutrition with side dish(es): Calories 431, Total Fat: 13g, 20.5%; Saturated Fat: 4g, 18%; Cholesterol: 125mg, 42%; Sodium:464mg, 19%; Total Carbohydrate: 26g, 8.5%; Dietary Fiber: 4g, 14%; Sugar: 4g; Protein: 51g

Don’t forget, to subscribe to the Six O’Clock Scramble just visit my website and click on the link on the right side of the page to click through. The coupon code RSRD13 will save you 10%!

Do you have a version of Chicken Tikka you’d like to share? Leave a comment!

Personalized Nutrition – Making Food Choices that Work for You

As March marches on, I’m still finding ways to celebrate National Nutrition Month’s theme of “Eat Right, Your Way”.

I was on WBAL (watch the full WBAL clip here) and Let’s Talk Live DC recently and shared some ideas to make eating healthier work for you. It’s all about personalized nutrition. My view: Not everything has to be absolutely perfect all of the time. I wrote about that in my blog for US News Health. Instead of thinking “all or nothing,” make choices that work for you and help you enjoy your meals.

We know that eating wholesome foods delivers nutrients. The “My Plate” guidance of half plate fruits and veggies, getting whole grains on your plate, and eating fish at least twice a week is simple and practical advice.

In this post, I offer some of my ideas to help you get more whole grains, fruits and veggies and fish.

 Thomas’ 100% Whole Wheat Bagel Thins

Everybody loves bagels for breakfast, but not everyone needs those big deli-size bagels all the time. Thomas’s Bagels Thins might be a better size for you! They have only 110 calories, and the 100% Whole Wheat variety has 21 grams of whole grain and 5 grams of fiber, which makes them good for your heart. Try them with  peanut butter and sliced fruit, hummus and avocado, or make your own breakfast sandwich with scrambled eggs and sautéed veggies. They’re also available in Cinnamon Raisin, Everything and Plain varieties.

Avocados From Mexico

Many people don’t know this, but avocados are actually a FRUIT. They’re nutritious and delicious, and are high in mono- and polyunsaturated fats, which are the “good fats.” Avocados from Mexico are available year round, so you can enjoy them any time of year. They’re extremely versatile, beyond just guacamole. Use them in breakfast burritos, over your morning eggs, or topping your lunch sandwiches. Heck, I’ve been known to literally eat a ripe avocado with nothing but a spoon! This smoothie I made, is full of pineapple, avocado, and lime juice — so refreshing! You can find this recipe and more at www.theamazingavocado.com.

SunChips

Know any “chip lovers”? I get it. Sometimes nothing beats the crunch of a snack chip. How can you make it “work” for you? The USDA recommends consuming 48 grams of whole grains a day, and these crunchy SunChips multigrain snacks have 18 grams in a 1 oz serving – about 15 chips. (And I do recommend you stick to portion sizes to keep it balanced.) Pair multigrain Sunchips with your whole grain sandwich and you are almost at your daily whole grain recommendation at just one meal. The new flavor, Sweet & Spicy BBQ SunChips, is packed with flavor, like hints of chipotle and smoked pork. They are really delicious, and satisfy that “crunch craving”.

Gorton’s

The USDA recommends at least two servings of fish per week because it may help prevent heart disease. I love all types of seafood. When it’s flavorful and easy to prepare, I’m even happier.  Gorton’s offers delicious seafood options that are 200 calories or less per serving including Skillet Crisp Tilapia, Simply Bake Tilapia or Shrimp Scampi. They’re so convenient and easy to prepare as a main entrée (paired with a fresh salad), or as part of a recipe or a substitution for a dish that typically calls for chicken or beef – like fish tacos. Keep them on hand for busy weeknights and you’ll have a balanced dinner ready in minutes.

Vita Coco Coconut Water

Of course eating more fruits and veggies is smart. But what about “drinking” them? Why not? Everyone loves smoothies, especially when you make them taste good. This spinach coconut pineapple smoothie is made with fruits, veggies, and hydrating Vita Coco coconut water. Vita CoCo coconut water contains only 45-60 calories/serving and has key electrolytes and nutrients like potassium (more than a banana!), magnesium, calcium, and vitamin C. To make the smoothie, just combine 1 cup coconut water, 2 cups spinach, 1/2 cup pineapple, 1/2 cup plain greek yogurt and a little ice. Blend, and enjoy!

Pirates Booty

This may be my husband’s favorite crunchy snack. Just please don’t tell him it’s baked and not fried. He has no idea. If you have never had Pirate’s Booty – check it out. It’s a great choice to have around at a party or add one of the single serve bags to your “lunchbox.” They’ve got great taste and crunch but, they’re baked, all-natural and have half the fat and fewer calories than regular fried chips. They’re also safe for people with common food allergies, like gluten, peanut and tree nuts.

What do you think? How do you get veggies, fruits, fish, and whole grains?

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Disclosure: I was compensated by brands mentioned above for my TV appearances, but I was not compensated for writing this blog post.

Zesty Slow Cooker Sloppy Joes Recipe

In honor of the 2013 National Nutrition Month theme of “Eat Right, Your Way, Every Day,” I wanted to feature a recipe that balances taste and nutrition. Enter my wholesome sloppy joes bursting with flavor!

I originally created this recipe for Mazola, and it’s great as sloppy joes on a wheat bun, or on its own as a hearty chili (if you are bunless). Sloppy Joes might not be a dish you typically think of as “healthy” but in the spirit of “eating right, my way”, my version has lean meat, 6 colorful veggies, nutrient-rich beans, and spices that add flavor without added sodium.

To make it vegetarian either just omit the meat altogether, or substitute with soy crumbles. Have your older kids help in the kitchen by having them chop the vegetables, while younger kids can help measure the spices. Making dinner together helps you bond as a family, but it also helps introduce kids to cooking early which is a skill to last the rest of their lives.

Zesty Slow Cooker Sloppy Joes

Kid friendly, delicious and nutritious – this recipe provides a full serving of vegetables in every serving.  Black beans and  ground turkey provide fiber and lean protein.  Customize the heat level with the amount of chipotle pepper you choose to add!

Yield: 12 servings // Prep Time: 15 minutes // Slow Cooker Time: 4 hours (on High) or 8 hours (on LOW)

Ingredients:

• 3 tablespoons Mazola Corn Oil
• 3 cloves garlic, minced
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 1 cup shredded OR chopped carrots
• 1 cup mushrooms, sliced
• 1 cup frozen corn
• 2 cans (15 ounces each), no salt added tomato sauce
• 2 tablespoons no added salt tomato paste
• 1 teaspoon Spice Islands Ground Cumin
• 1 teaspoon Spice Islands Ground Mustard
• 1 tablespoon red wine vinegar
• 1 tablespoon molasses
• 1 tablespoon Worcestershire sauce
• To taste, Spice Islands Medium Grind Black Pepper
• 1/2 to 1 chipotle in adobo sauce (use 1/2 for mild, or 1 for spicy), optional
• 1 pound 98% lean ground turkey breast
• 1 can (15 ounces) black beans, rinsed and drained
• 12 whole wheat hamburger buns

Instructions

1. Heat oil in a large skillet over medium heat.  Add garlic, onion, bell pepper, carrots, mushrooms and corn.  Saute for 5 minutes until vegetables are slightly tender and onions are translucent.  Remove from heat and set aside.
2. Stir together tomato sauce, tomato paste, cumin, mustard, vinegar, molasses, Worcestershire sauce, black pepper and chipotle if desired, in a large bowl.
3. Add ground turkey to slow cooker, breaking up into smaller pieces with a large spoon or spatula.  Add sauteed vegetables, tomato mixture and black beans; stir to combine.
4. Cover and cook 4 hours on HIGH or 8 hours on LOW.
5. To serve, scoop a 1/2 cup portion on to a sliced bun.

What are some of your favorite slow cooker recipes????

Leave a comment below to share your favorite go-to slow cooker recipes. Maybe I’ll feature it in my newsletter next month! Don’t forget to “like” my page on Facebook, and “follow” me on Twitter and Pinterest to get other great recipe and wellness ideas.

“Eat Right, Your Way” for National Nutrition Month

March is National Nutrition Month and this year’s theme is “Eat Right, Your Way, Everyday”. The whole idea behind it is that there’s no single perfect way to eat. I could not agree more with this philosophy.

You can blend your taste preferences and nutrition. No matter what you’re trying to do to improve your eating habits, focus on adding in quality, nutrient-rich foods whenever you can and don’t worry about always hitting the “nutritional bulls-eye”.

Get Kickin’ in the Kitchen!

Have fun experimenting with food. Try out a new recipe. If you already like to cook, give yourself a real food challenge. Even if you don’t like to cook, you can get help from the grocery store and “assemble” nutritious foods into a delicious meal. You can’t go wrong with a very simple recipe. Check out some of my faves on Pinterest.

Earlier this week I was on “Let’s Talk Live DC” spreading the word about “eating right your way”, and shared a few tips about how to match up personal preferences with nutrition. You can watch the whole video here, and check out a few of the highlights below:

For “Meat Lovers” and Comfort Food Lovers: BBQ Lamb Sliders

Surprise them with a memorable meal! Lamb is lean and a nutrient-rich choice, with only 175 calories in a 3 ounce portion, and is provides vitamins and minerals like iron and B12. Slow cooker BBQ lamb sliders are perfectly portion-controlled, and they even have vegetables AND fruit (dried plums) cooked right in the sauce. Lamb is easy to cook, treat it just like beef or chicken. The sliders I made used lamb shoulder, but you could also use ground lamb if you like. For this recipe and many others delicious lamb recipes, you can visit www.leanonlamb.com.

For Folks With a Neverending “Sweet Tooth”

Colorful fruits like blueberries are nutritious and naturally sweet. A one cup portion only has around 80 calories. Plus all you need is a quick rinse and they’re ready to go — no peeling, no slicing, and no pitting needed! Most people think of them for adding to cereal and yogurt, but they’re also delicious in salads and baked goods too. You can find the recipes for this blueberry wheat berry salad, blueberry breakfast “cake”, and more at www.littlebluedynamos.com.

For Moms Who Need to Please a Crowd in a Hurry

For moms who need to please the whole family but don’t have time to be a short-order cook Quaker Perfect Portions are a great option. It comes in a resealable package so you can make as much or as little as you need. It’s wholesome, and it’s customizable! Perfect portions has no added sugar, so you can sweeten it your way and customize it with your favorite nutritious toppings. I made the Maple flavor with honey and raisins, and for the Cinnamon flavor I added fresh blueberries and sliced almonds.

For the “Texture” Cravers

If you crave foods with “crunch factor” then try to look for foods that also give you a nutritional “bang”. KIND snacks are one of my favorites because they deliver on taste AND nutrition. You can actually pronounce everything in them! Their Nuts and Spices bars are flavored with spices like cinnamon and ginger, so they’re full of flavor with 5 grams of added sugar (or less) per bar. Their Healthy Grains are “snack clusters” made with a blend of 100% whole grains like amaranth, quinoa, and buckwheat and “superfoods” like walnuts, chia seeds and flax. They’re delicious on their own or as a topping for greek yogurt or milk.

Savor the Real “Craving”

There’s no one “perfect” way to eat, and let’s be honest, sometimes you just want the “real thing”. For those moments when you want to have your cake and eat it too, then pick something really delicious that you’ll really enjoy, and remember a few key things:

1. Keep your portion in check — stick with something that’s the size of the palm of your hand.
2. Pick a good time to eat it, and think about if you want to share it with someone special.
3. Enjoy your treat slowly, mindfully, and with pleasure. This is how you avoid the guilt!

Why I Support “Imperfect” Eating

Perfection is a subjective (personal perspective, feelings, beliefs, desires or discovery, as opposed to those made from an independent, objective, point of view.) We need less  judgements about food. We don’t feel guilty for breathing, even though we need air to live. So why feel guilty about eating? Seeking perfection can have you avoiding and missing out on a satisfying food experience. Our health is a collection of choices (and genetics) over a long time. A simple choice does not define our overall self-care.

Maybe the more important question is why you’re eating something. Overeating foods on a regular basis to regulate your mood and cope with feelings is not normal, but there is help for that habit, which is not about the food. You are not “addicted” to food. It’s the “process” that is the problem. Having a piece of cake on someone’s birthday (yes, with sugar and fat) is a normal part of life for most people. To each his own if you don’t like cake and don’t want to eat it. But those of us who do are not less healthy than you!

It’s simply unfounded that “fat is gonna kill you” or “sugar is gonna kill you” — in unlimited amounts ANYTHING can kill you, even the delicious sunlight or water for that matter. My best tip I can offer is be careful of what you read. If it sounds alarmist or too “crazy” to be true, it probably is.

How Will You “Eat Your Way” This Month, and Beyond?

Leave a comment below and share how you think you can incorporate “eating your way” into your daily habits.

Disclosure: I worked with Tri-lamb Group, US Blueberries, Quaker, and KIND snacks on the TV appearance, but did not receive compensation for writing this blog.

Would You Take Your Valentine to a “Dirt” Dinner?

It’s Valentine’s Day and millions of people everywhere will be celebrating by taking their Sig-Os out for a delicious dinner. But what if you were surprised with a dinner full of dirt? Sounds ridiculous, right? That’s exactly what I thought when Yahoo contacted me a few weeks ago and asked me to comment on an upscale restaurant with “dirt” on the menu.

PROTOLEAF: Salad with dirt dressing

Yahoo! Shine ask me to share my thoughts on this unique new ingredient that’s appearing in a French restaurant in Toyko! Salad with dirt dressing and dirt risotto with sauteed sea bass are among the dishes offered at the eatery, named Ne Quittez Pas (translates to ‘Please don’t leave’).

Of course, before I had real information on exactly what they were doing, I was thinking “why would anyone do this?” Once I got past that, I thought “ew – what about contaminants?”. Then the rational thinking kicked in that eating fresh plants that grow from the dirt have the vitamins and minerals you need without actually eating dirt. I’m all for adventure – and dirt. But I’ll take mine on the trail running in the mud!

Of course it also turns out the dinner is pricey because this special dirt is so “rare”. I don’t care. I’m not biting. You can read the full article here to find out more about the dishes they’ve created that include the dirt (called Kuro Tsuchi) and what I have to say about it.

What do you think about cooking with dirt? Would you eat it???

A “Nutrition Prescription” For Fighting Cold and Flu

Medicine isn’t the only way to fight off cold and flu. Food can be your medicine too. I was on Let’s Talk Live recently sharing a nutrition prescription to help you stay healthy. Below are some highlights from the segment.

There are basically two big tricks to beating winter “bugs”: reducing inflammation and boosting immunity.  So whether you’re trying to prevent sickness or recover ASAP, all the foods I mention below will help you.

Spicy Lamb Korma

I created this recipe for www.leanonlamb.com – it’s a spicy lamb korma that you make in the slow cooker. Lamb is nutrient rich, and packed with ingredients that support immunity and fight inflammation. Even though this looks rich, it’s good for you. On average lamb is lean and has only 175 calories per 3 oz portion and this entire dish has about 300 calories. You’ll be able to find the recipe soon on www.leanonlamb.com.  What makes this dish so healthy?

• It’s an excellent source of protein, which is the key macronutrient for a healthy immune system. The protein you eat can literally become the immunity cells that fight viruses and bacteria that could make you sick.
• Lamb also has vitamin B12, iron, and zinc – all vitamins and minerals that play a role in supporting immunity.
• I’ve included 7 different vegetables in this recipe: onions, carrots, tomato, cauliflower, green beans, broccoli and  peppers which are full of powerful antioxidants and vitamins A and C, which support immune defense.
• It’s full of spices including turmeric, garam masala, cumin and coriander, which have anti-inflammatory properties. Turmeric is  a very powerful anti-bacterial and anti-viral agent. In fact, in holistic medicine turmeric tea is usually “prescribed” at the onset of a cold or flu or preventatively.

Choose low sugar foods for snacks

Sugar is pro-inflammatory. So if you are already sick, your body creates “inflammation” to help you heal. You want anti-inflammatory foods to help reduce inflammation. The typical American gets 3.5 times more sugar than what’s recommended. Rather than reach for a sugary cereal bar or granola bar, which can have a half a day’s worth of sugar, choose some of these low-sugar snacks:

• Hard-boiled eggs – they’re packed with protein and selenium which promote a healthy immune system.
• Seeds and Nuts — All are great for your health. I featured pistachios, which offer 30 different nutrients, including vitamins, minerals, antioxidants and vitamin B6, which helps active that immune system. They’re also a good source of healthy monounsaturated and polyunsaturated fats that support your GI tract — your body’s most important barrier to “invaders”.
• Oatmeal with fruit like blueberries or raisins — oatmeal is a whole grain which also contain antioxidants that help keep our cells healthy. Raisins give a natural sweetness as well as antioxidants, vitamins and minerals.

Eat Fermented Foods for a Healthy “gut”

Fermentation is a way of preserving foods since ancient times. What we discovered is that fermented foods contain beneficial bacteria that help restore and balance healthy bacteria that live in our digestive tract – so you can better fight off potentially harmful viruses and bacteria that can make you sick. Here are a few fermented foods you can try:

• Kefir – this comes from dairy. Think of it like a drinkable yogurt. It’s full of good bacteria and when you digest it, they’re going to land in your intestines and strengthen your immunity.
• Pickles, sauerkraut, and olives are all fermented and easy to find in most grocery stores. Even condiments like soy sauce and vinegar are fermented foods.
• Speaking of soy sauce – another recipe I created for www.leanonlamb.com is a wasabi ginger lamb chops with Asian vegetables. The recipe will be available on the website soon. Both the chops and the veggies have ingredients that support a healthy “gut”.  Plus we have the healthy protein and vitamins of the lamb and vegetables. Since the lamb loin chops are typically around 4 oz. helping to take the “guesswork” out of portion control for weight management.

Reduce stress and get your sleep.

Lack of sleep and stress suppress the immune system. Even if you think you can function on 5 hours or less of sleep, your immune system can’t. Here are a few ways you can get more sleep:

• Avoid caffeine too late in the day, especially if you are using it for “energy” from a bad night’s sleep.
• Unwind earlier in the day so you can get your ZZZZZ’s – try a hot bath with lavender oil which is “calming”
• Turn “off” the screens from ipad, iphone, laptop the white delays melatonin release your natural sleep and you are up longer.

Do you have any tips you can share to keep your immune system in tip-top shape this flu season?

Disclosure: I was compensated by Tri-lamb group for creating the recipes and appearing on TV, but not for writing this post.

Easy Butternut Squash Soup Recipe

I recently had dinner at a new friend’s house. We met in childbirth class and we have infants about a week apart! Her husband wanted to “impress” me with his healthy culinary skills. (and he did!)

Part of the dinner he served was this butternut squash soup that he was very proud to say was made without any cream. It was absolutely delicious, and he shared the recipe with me, so I wanted to share it with all of you! I calculated the nutritional information which I included below too. It’s perfect for cold fall and winter months as part of a light lunch and has just a few key ingredients making it super simple to throw together at a moment’s notice. Plus it’s a great way to get more veggies in your diet. See his recipe below and try it out for yourself!

Butternut Squash Soup

Image reprinted with permission from http://www.theprofessionalpalate.com and http://www.healthyaperture.com

Ingredients 

• 4 pounds whole butternut squash (about 2 medium), halved lengthwise and seeds removed
• 2 tablespoons unsalted butter (1/4 stick)
• 1 medium Granny Smith apple (about 8 ounces)
• 1/2 medium yellow onion
• 2 1/2 cups low-sodium vegetable or chicken broth
• 2 1/2 cups water
• 1/4 teaspoon freshly ground black pepper, plus more as needed

Directions 

1. Heat the oven to 425°F and arrange a rack in the middle.
2. Line a baking sheet with aluminum foil. Place the squash pieces cut-side up on the baking sheet. Melt 1 tablespoon of the butter and brush all of it over the tops and insides of the squash halves (alternatively, you can rub it on evenly with your fingers). Season generously with pepper. Roast until knife tender, about 50 minutes to 1 hour.
3. Meanwhile, peel, core, and cut the apple into medium dice. Cut the onion into medium dice. Melt the remaining tablespoon of butter in a large saucepan or Dutch oven over medium heat. Add the apple, onion, and sage, season with pepper, and cook, stirring occasionally, until softened, about 7 minutes. Remove the pan from the heat and set aside.
4. When the squash is ready, set the baking sheet on a wire rack until the squash is cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.
5. Add the broth, water, and measured pepper, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, until the flavors meld, about 15 minutes. Remove the pan from the heat.
6. Using a blender, purée the soup in batches until smooth, removing the small cap from the blender lid (the pour lid) and covering the space with a kitchen towel (this allows steam to escape and prevents the lid from popping off). Alternatively, use an immersion blender. Taste and season with pepper as needed.

Nutrition: serves 6-8; 1.5-2 cups per serving

Nutrition Info per Serving (serves 6-8; 1.5-2 cups):

Calories 163 | Fat 4g | Sat. Fat 3g | Cholesterol 10mg | Sodium 69mg | Carbs 33g | Fiber 6g |Protein 3g | Calcium 123mg