Cold Smoothie Ideas Perfect for Warmer Weather

As a sports nutritionist, ultra marathoner, busy working mom, and health nut… I love smoothies, especially in warmer weather. They’re quick, easy, and cold! Making them yourself is usually the best way to go because you control the ingredients to keep them good-for-you.

Last week I was on WBAL in Baltimore sharing some of my favorite warm weather smoothie recipes. You can watch the whole video here, visit WBAL’s website for the full recipes, or check out some of the highlights below:

“Red Recharger” Recovery Smoothie

For all those athletes out there, whether you run, swim, bike (or do all three… I know, I’m a triathlete too!) You will love this smoothie. Any exercise you do over 60 minutes is considered “endurance” and needs proper recovery nutrition.

Why, you ask?! Endurance exercise creates inflammation and depletes your body of carbohydrates. You also create “damage” (tiny tears) to your muscle (it’s how you make them bigger and stronger!) Recovery nutrition is important in order to replace those lost carbs and fluids, along with protein for repairing muscle.

I recommend using tart cherry juice and dried tart cherries as part of the Red Recovery Routine. (side note: I did it for New York City marathon and recovered within 2 days!)

Research has shown that anthocyanins, the antioxidant compounds in cherries, reduce pain and inflammation comparable to some well-known pain medications.

This smoothie is made with tart cherry juice, frozen tart cherries (both found year round), strawberries, yogurt, a little nutmeg, OJ concentrate and honey for a little natural sweetness. To try the Red Recovery Routine or for more recipes you can check out www.choosecherries.com.

Soy Banana Nut Smoothie

This makes a great fast meal or pre-fuel for a workout. It’s made with Silk soymilk, banana, peanut butter and honey. I love Soymilk because it is a good source of wholesome, complete soy protein. Eating whole soy foods like soymilk and edamame are associated with lower risk of heart disease, breast and prostate cancer. Silk soymilk is especially great because it’s “GMO free” and has no cholesterol.

I love using peanuts and peanut butter in smoothies! I consider peanuts a “superfood”. They have 30 vitamins and minerals and 7 grams of protein per serving — more protein than any other nut, for “lasting energy”. They’re also affordable and convenient.

To finish up this smoothie, I use banana and honey for “quick energy” carbs, potassium, and some natural sweetness.

Here’s the recipe I created especially for the segment:

Ingredients:

• 2 cups Silk soymilk
• 1 sliced banana, fresh or frozen overripe
• 3 Tablespoons peanut butter
• 2 Tablespoons honey
• ½ cup ice

Directions:
Combine all ingredients in a blender and whip until smooth. Serve in a cold glass.

You can get more recipes in addition to the smoothies at nationalpeanutboard.org and silk.com.

Mango Lassi

This is a great option for a quick snack on a warm afternoon or if you wanted, you could add some ‘spirits’ to this and make it a frozen cocktail.

I made it with Silk PureAlmond unsweetened almond milk which has only 30 calories per serving — less than half the calories of skim milk. I like using almond milk here because you get a good flavor too. For a snack or cocktail, lower calories makes sense to me because a snack is meant to bridge two meals…and most people who drink frozen cocktails are looking for ways to keep the calories lower.

This beverage is made complete with diced fresh mango, fresh lemon juice, honey, ice and beautiful mint garnish. Get the mango lassi recipe at http://silk.com/recipes/mango-lassi.

“Green” Fruit and Veggie Smoothie

It might sound weird, but you can use green vegetables like spinach, celery, and even kale and it can taste good! When you pair it with fruit like green apple or green grapes, it provide sweetness and I promise it does not taste like you are drinking veggies.

In this smoothie I used avocado (also a fruit – and green!) to add a creamy texture, and for the liquid I used coconut water. I like coconut water because its hydrating and it provide potassium, an important electrolyte for muscle contractions.

Get all these recipes on the WBAL website

To get the recipes for all these delicious smoothies in one place, just visit WBAL’s website.

Share your favorite smoothie recipes!

Leave a comment below telling me your favorite smoothie recipes and/or ingredients. I’m always looking for new flavor combos!

Disclaimer: I was compensated for my time to do this segment by Silk, National Peanut Board, and Cherry Marketing Institute, but was not compensated to write this post.

Join #EggChat Tuesday, April 23rd 7pm ET – New Protein Research, Recipes, Prizes

tomato avocado egg salad

I couldn’t be more excited to be working with @IncredibleEggs  and the Egg Nutrition Center to host a Twitter chat next week sharing the latest egg protein research, recipes, and more! Mark your calendars for Tuesday, April 23^rd at 7pm ET, 4 Pacific Time and get in on the conversation by following #EggChat. Read on and see my video below for more details. I hope to see you there!

The “Who/What/Where”

Date: Tuesday, April 23rd

Time: 7-8 p.m. ET / 4-5 p.m. Pacific

Where: #EggChat and your favorite “chat” platform (e.g. TweetChat.com)

Prizes: We’re giving away prizes, including gift cards and a chance to win a grand prize gift card at the end of the chat.

RSVP: It’s not required, but we’d love if you share your twitter handle and/or blog below so we can get to know you and follow you before the chat.

Who to follow: @ScritchfieldRD (me) and @IncredibleEggs

Who should attend: Everyone is welcome! We hope to have a lot of health experts on the chat, including dietitians, doctors, nurses, nurse practitioners, physicians assistants, trainers, and chiropractors. As the front line contact to our clients and patients, it’s essential that we are up-to-date on the latest research. We also hope to see parents, runners, athletes, and other health-conscious consumers on the chat.

Why eggs are one of my go-to healthy foods?

Not only do they taste amazing, but they’re nutritious too. One large egg has 6 grams of highly digestible high quality protein – and about 40% of it is found in the yolk, so don’t toss those yolks! They’re also packed with important nutrients like selenium, choline, vitamin D and phosphorus. Plus, if you’re active like me, eggs make a great workout recovery snack because they have 9 essential amino acids that our bodies need to get from food and help repair our muscles after a workout.

Get cookin’ in the meantime!

For loads of amazing egg recipes check out the Incredible Eggs website. They’ve got tons of ideas for everything from traditional breakfast dishes, to delicious appetizer and main dishes that are perfect any time of day.

Join the conversation on April 23rd!

I hope you’ll mark your calendar and join us on Tuesday, April 23^rd at 7pm ET (4pm Pacific). You won’t want to miss all the new research that will be shared, along with some egg-cellent prizes like Amazon Gift Cards. Live participants will get useful information about egg nutrition, recipes, and resources. Save the date now, and I hope to see you there!

Disclosure: I will be compensated for my time to host the #EggChat

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.

“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.

Celebrate Heart Month With These Tasty Tips

Earlier this week I was on Let’s Talk Live in DC and WBAL in Baltimore sharing some easy and delicious ways you can eat your way to a healthy heart. No matter what time of day — breakfast, lunch, dinner or snacks — I shared foods that will keep your heart and belly happy all day long. You can watch both videos below, but check out below for a few highlights too.

Tip #1: Go for Oats

 Research has shown that consuming 3g/day of oat soluble fiber – as part of a diet low in saturated fat and cholesterol – may help reduce the risk of heart disease. “Perfect Portions” is a fabulous new instant oatmeal product from Quaker and comes in a re-sealable package.  You can make as much or little as you like. Plus, it’s customizable and has no added sugar, so you can sweeten it your own way and choose the toppings you like. I especially love the cinnamon flavor with blueberries and almonds. It comes in Maple flavor too. It tastes delicious and it’s ready in minutes — what more can you ask for!

Tip #2 Makeover Your Meals

A typical restaurant lasagna might taste really good, but it has over a days worth of salt and 125% saturated fat! Two things we try and keep low for heart health. You can do better at home by taking another look at your cooking oil. Mazola corn oil has unstaturated fats, and plant sterols, which are one of the most effective nutrients at naturally lowering cholesterol by blocking “bad” LDL cholesterol from being absorbed.

This warm tomato and kale pasta , from Mazola’s Facebook page, is a heart healthy alternative to many pasta dishes, like lasagna. It’s lightened up by sautéing kale, tomatoes, and onions with Mazola, uses spices like chili powder and red pepper flakes instead of salt, and is combined with hot whole-wheat pasta. Mazola also makes a great light marinade. I combined it with reduced sodium soy sauce, ginger, and rice wine vinegar. Coat veggies and marinate for about 15 minutes, then stir-fry. A perfect side dish in just 10 minutes!

Tip #3: Snack “Heart Smart”

For a smart-heart snack, check the label and avoid  sodium and “bad fats” like saturated  and trans fats. You can still enjoy crunchy snacks, just make wise choices. Two great snack options are Wonderful Pistachios and veggies with creamy yogurt dip.

Almost 90% of the fat in Wonderful Pistachios is “good” unsaturated, making them a better snack choice than fried snacks like potato chips. They provide 8% of the Daily Value of potassium, which is more than other popular snack nuts like almonds, cashews, pecans and walnuts. And, they have more than 10 different antioxidants. Lightly salted and no salt pistachios earn the American Heart Association’s certified heart-check.

Sour cream based dips can be high in saturated fat, but I love swapping fat free Greek yogurt to snack on with colorful, crunchy veggies. Just add a few fresh/dried herbs and you have a delicious dip. You can even combine with hummus or guacamole for a tangy flavor twist.

Tip #4 – Power Up Your Potassium

Most people don’t know the power of potassium in heart health. Potassium plays a crucial role in making your heart beat (kinda important!).

A great way to add an extra punch of potassium into your day is with Vita Coco coconut water. It is chock full of key electrolytes such as potassium, magnesium, and calcium, and contains more potassium per serving than a banana! (515mg/45 calories vs 450mg/110 calories). At only 45-60 calories per serving, it’s nutrient rich, yet calorie poor, so you are getting more of a bang for your nutritional buck with what you’re drinking.

Other sources of potassium include potatoes – so try a baked potato with black beans paired with a salad for a quick weeknight dinner option.

How Do You Keep Your Heart Healthy?

I love to get new tips for heart-healthy meals and snacks — share one of your favorites with my by leaving a comment below.

Disclosure: I was compensated by Quaker Oats, Mazola, Wonderful Pistachios and Vita Coco for my TV appearance but was not compensated for writing this blog.

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.

Crowd Pleasing Tips and Nutrition Twists for Holiday Meals

Everyone loves their holiday traditions, but this year why not kick up traditional recipes?

I was on WBAL in Baltimore and on Let’s Talk Live in D.C. recently sharing some secret ingredients and simple tricks that will turn your meal into a delicious and nutritious eye popping feast! It’s all about flavor and easy nutrition.

The shorter WBAL video is below. You can check on the longer Let’s Talk Live segment here too.

Here are some highlights from both videos:

Tip #1: Make recipes that use unexpected ingredients.

The big secret to getting people to eat their veggies is to make them taste better. With brussel sprouts if you add bacon people will eat them – and just a little bit adds a ton of flavor. But the other more nutritious secret ingredient here is the California raisins. They add a delicious sweetness to the sprouts that makes them irresistible! Plus, they’re an all-natural, dried-by-the-sun fruit that you can feel good about eating. The ingredient list says it all: Raisins. They have zero fat, no cholesterol, no added sugar and are packed with fiber, potassium and iron. A quarter cup provides a serving of fruit, plus the US Dept of Agriculture ranks raisins as the most economical dried fruit. Check out www.calraisins.org for the brussel sprouts recipe I shared in the segments.

Tip #2: Use ingredients with intense flavors.

Intense flavors can add pizazz without a lot of extra calories. Gorgonzola Beef Tenderloin Crostini has a strong flavor from just a sprinkling of the cheese paired with the rich flavor of the meat. You don’t have to add a ton of fat either. I got this recipe from I Can’t Believe It’s Not Butter website. I love using this because it has 70% less saturated fat than butter, has no hydrogenated oil, no trans fat, and it’s delicious! It’s also portion controlled by being on the little mini slices of bread. This would be a great appetizer to bring to a holiday party.

Tip #3: Serve lighter, refreshing beverages.

I know eggnog is traditional… but it is also “heavy beverage” high in calories so why not try something new? You can even sneak in some good nutrition if you do it right. I made up a couple “Mocktails” using Vita Coco Coconut water. Vita Coco is all-natural and never made from concentrate so all of that nutrition is from the juice of young coconuts. It is a great way to replenish yourself without adding extra holiday season calories — one serving has only 45-60 calories! It’s also jam-packed with key electrolytes like potassium, calcium, magnesium, and vitamin C. Try a skinny sparkling vita-coco lemonade or lemon cranberry spritzer by combining 1 oz of spirits with 4 oz. of coconut water, a little agave syrup for sweetness and lemon juice for flavor.

Tip #4: “Secret Weapon” Let the grocery store cook dinner.

In these busy days leading up to Christmas you can save time and still eat nutritiously. Look for frozen meals that include real ingredients like crunchy vegetables. Some people ask if frozen vegetables are as good for you as fresh and the answer is “yes”. In fact, the FDA has stated there is virtually no nutritional difference between fresh and frozen fruits and vegetables. Con Agra Foods, which makes Healthy Choice and Bertolli frozen meals, get their vegetables from farm to freezer within 24 hours and lock in fresh taste.

For lunch or dinner for one try Healthy Choice 100% Naturals. Their pumpkin squash ravioli has crisp asparagus, sweet butternut squash and juicy granny smith apples. They have a variety of flavor options too like Asian potstickers and Tortelini primavera.

For dinners to feed the family you can pick up Bertolli Mediterranean style meals. Their delicious garlic shrimp, penne, and tomatoes meal is made with extra virgin olive oil. You can also try Grilled chicken and roasted vegetables. They’re authentic Italian, and are made with fresh and simple ingredients. On top of that, each Bertolli meal has two servings of vegetables.

Tip #5: Baking sweets, try some “stealth health”

It is such a fun tradition to bake around the holidays, especially with kids. It can be a bonding experience and a learning opportunity. There is room for nutrition too. I was able to get vegetable, fruit, protein, and whole grain in my pumpkin banana muffins recipe that’s made with oats, eggs, whole wheat flour, and those wonderful seasonal flavors cinnamon, ginger, nutmeg. You can buy holiday baking cups as “decoration” and place them in a “cupcake tree” for an added festive touch. Kids will have so much fun helping make them, and it’s a slight, healthier departure from the cookies with frosting and sprinkles. You can get the recipe for these yummy muffins here.

What are your favorite unexpected ingredients to use to put together your holiday meals?

Disclosure: I worked with California Raisins, I Can’t Believe It’s Not Butter, Vita Coco, Bertolli and Healthy Choice on these two TV segments and was compensated for my time, but did not receive compensation for putting together this blog post.

The Food Lover’s Healthy Habits Cookbook Launch and Free Giveaway!

I’m so excited to announce the launch of Janet Helm’s new book: The Food Lover’s Healthy Habits Cookbook, which is available today on Amazon. It makes a perfect holiday gift for your food lover friend or family member, and is packed with tons of tips, stories, recipes and a really positive message in terms of healthy weight management.

The 12 goals that the book focuses on are:

1. Cook at least three more meals per week.
2. Eat a healthy breakfast every day of the week.
3. Eat three servings of whole grains a day.
4. Be active for 30 minutes a day, three times a week.
5. Eat three servings of vegetables each day.
6. Make seafood the centerpiece of two meals a week.
7. Increase healthy fats and decrease unhealthy fats every day.
8. Go meatless one day a week for all three meals.
9. Add strength training at least two times a week.
10. Reduce the amount of sodium you eat every day.
11. Find strategies to help you eat less without thinking about it.
12. Be mindful, purposeful and joyful each time you eat.

Catch My Advice in the Book on Exercise

I feel lucky to be included as a contributor where I provided tips and motivation on exercise.

Share Your Tips, Win a Free Book!

To celebrate the launch I’d like to offer one lucky reader a free copy of the book! To be included in the giveaway respond below with your favorite piece of “healthy habit” advice — no word max or minimum. I’ll choose a winner that stands out to me as the most motivating and sensible.

Check Out What Others are Saying:

Robin Plotkin, RD, LD: http://healthblog.dallasnews.com/2012/12/holiday-gift-alert-the-food-lovers-healthy-habits-cookbook.html/

Jill Castle, MS, RD: http://justtherightbyte.com/2012/12/cookbook-review-the-food-lovers-healthy-habits-cookbook-giveaway/

I hope that you’ll all pick up your copy online today!

Easy, Delicious and Healthy Pumpkin Banana Bread

Fall is in the air, and it’s in our food as well. From lattes to cupcakes,  the unmistakable flavors that signify the changes of season are all  around us. Yes, I’m talking about pumpkin and the warm spices that go  with it, like cinnamon and ginger.

Since this month’s Recipe Redux theme was “orange foods”, I thought, why not  embrace the season with a delicious and easy orange recipe the entire family  will love?

Canned pumpkin can serve up way more than pie. How about  combining it with banana, oats, eggs, and spices to make a moist  pumpkin-banana bread? Believe it or not, this cake-like treat is chock  full of nutrition. Check out the health benefits of these ingredients:

• Canned pumpkin is high in vitamin A, iron, and potassium. Current  research indicates that a diet rich in vitamin A may reduce the risk of  developing certain types of cancer and offers protection against heart disease.
• One banana contains 467 milligrams of potassium, providing powerful  protection for your heart. Consuming adequate potassium helps your body  prevent high blood pressure and stroke.
• Oats  are a very good source of manganese, an essential nutrient that helps  the body metabolize carbohydrates and fats. Manganese is also essential  for healthy collagen formation for healthy bones and supple skin.
• Eggs contain choline,  which is necessary for brain development and memory. An estimated 90  percent of Americans are deficient in choline. Don’t throw away those  yolks—that’s where you will find choline.
• Cinnamon delays the emptying of food from the stomach, which helps avoid a spike in blood sugar after eating carbohydrates.
• Ginger helps boost immunity, reduce joint pain, and aids in digestive health.

This is a great recipe to make with your kids. You can spend time with them while discussing the colors of the foods and how each ingredient packs a nutritional punch. Top off the project by giving the delicious creation to their teacher for Halloween or Thanksgiving, and attach the recipe.

So, what are you waiting for? Get in the kitchen and try it out for yourself.

Pumpkin-Banana Bread

Prep Time: 10 minutes // Cook Time: 1 hour for one loaf, or 40 minutes if using mini loaf pans

Serves: 12

Ingredients

• 2 mashed ripe bananas
• 1 can pumpkin puree
• 1/4 cup vegetable oil (you can use corn oil, canola oil, or olive oil or experiment with your favorite)
• 1/2 cup maple syrup
• 2 eggs
• 2 cups flour (try whole wheat pastry flour or 1 cup all-purpose flour and 1 cup whole wheat flour)
• 1/2 cup rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon nutmeg
• 1/2 teaspoon ginger
• 1 teaspoon cinnamon

Directions

• Preheat oven to 350 degrees.
• Lightly coat an 8 1/2- x 4 1/2-inch loaf pan (or four mini loaf pans) with vegetable oil, and wipe off the excess.
• Place mashed banana, pumpkin puree, oil, maple syrup, and eggs in a large bowl. Beat with an electronic mixer on low speed.

• Place flour, oats, baking powder, baking soda, salt, nutmeg, ginger, and cinnamon in a medium bowl, and stir with a whisk.
• Add flour mixture to banana and pumpkin mixture, and stir or lightly beat until just moist.

• Pour batter into loaf pan, and bake for one hour or until toothpick  placed in center comes out clean. Allow to cool before serving.

What are some of your favorite recipes that use canned pumpkin????

 
Don’t forget to check out what my other #RecipeRedux colleagues have done with “orange you glad it’s fall” foods.

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?