Jerk Turkey Burgers with Mango Slaw

27 May Jerk Turkey Burger with Mango Slaw

Summer weather is here and the grill is our go-to cooking device. There are so many reasons we love grilling!
1. Food just tastes better grilled
2. Less clean up (no pots and pans, just a tongs or flipper)
3. Cooking outdoors is just “cool”
4. Our oven is broken! YIKES…

These burger are one of my favorites. They require a few ingredients and some chopping, but are worth the effort. You can make up a double batch and freeze individually for a quick, mid-week meal.

Turkey burgers are typically dry (due to the leanness) and bland (turkey isn’t as strong-tasting as beef), but this recipe conquers both. They are moist because of the apples and veggies and jerk flavoring really gives these zip. Plus, the mango slaw on top adds crunch, sweetness and really makes the burger. I use the recipe found here with a few adjustments, of course! I have made the recipe with both mango chutney (as called for in the original recipe) and apricot jelly (all I had on hand), and much prefer the apricot jelly.

I like to make up the coleslaw first so it has time to chill and all the flavors have time to party! Combine coleslaw mix, diced mango and red bell pepper. {Check out my post for how to peel and cut a mango}.

Mango
You’ll have to excuse the missing pieces, I had to sample for “quality assurance”!

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Stir together mayonnaise and jelly. Stir into coleslaw mixture; cover and chill until serving time.

Mango Coleslaw

In a large bowl, combine egg, apple, bread crumbs, onion, jerk seasoning, cilantro and salt.
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Add ground turkey; mix well.

Don't be afraid to really get in there with your hands.

Don’t be afraid to really get in there with your hands.


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Shape into four 3/4-inch-thick patties. To get evenly-size burgers, I like to divide my mixture into quarters then shape.
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Brush patties with olive oil and grill. Cook, flipping once until internal temperature is 165 degrees. Serve on a hearty bun and top with the mango slaw.

Jerk Turkey Burger with Mango Slaw

Jerk Turkey Burgers with Mango Slaw

Ingredients:
1 1/2 c. coleslaw mix
1 mango, peeled, seeded and diced
1/2 c. thinly sliced red bell pepper
2 tbsp light mayonnaise (I use olive oil mayo)
1/4 c. apricot jelly
1 large egg, lightly beaten
1/2 c. chopped apple
1/4 c. whole wheat bread crumbs
1/4 c. chopped onion
1 tbsp Jamaican jerk seasoning
¼ cup tsp chopped fresh cilantro
1/2 tsp salt
1 pound ground turkey
1 tbsp olive oil
4 hearty buns, split

Directions:
1. Combine coleslaw mix, diced mango and red bell pepper. Stir together mayonnaise and jelly. Stir into coleslaw mixture; cover and chill until serving time.
2. In a large bowl, combine egg, apple, bread crumbs, onion, jerk seasoning, cilantro and salt. Add ground turkey; mix well. Shape into four 3/4-inch-thick patties. Brush patties with olive oil.
3. Preheat grill to medium-high. Place patties on lightly-greased grill rack. Cover and grill 14 to 16 minutes or until internal temperature reaches 165 degrees, turning once halfway through grilling.
4. Grill buns, cut-sides-down, directly over medium heat about 2 minutes or until light brown.
5. Serve each burger on buns topped with 1/4 cup coleslaw mix.
6. Serve remaining coleslaw on the side.

Crock Pot Black Beans

28 Apr black beans

I. Love. Black. Beans.
I add black beans to almost everything – salads, soups, pasta, frozen vegetables, rice and other side dishes. I have even put them in brownies!
black beans
Since time is a very valuable commodity, I have always used canned black beans. But since being home on maternity leave, I decided to give making my own black beans a try. I know of others that make and freeze their own beans, but always thought of them as dedicated “foodies” and people with more time on their hands than me. Well, I am here to say that making your own dried beans is oh-so-easy. And I am now officially hooked.

I made up a double batch because my crock pot is pretty big. You could just do 1 bag if you have a smaller 3 qt. pot.
black beans
Making them is simple and took way less time and energy than I thought it would. I’ve always thought that you have to pre-soak your beans, which was a limiting factor for me.

There are many different conflicting opinions on the best way to make dried beans, but I have taken the most efficient method. (Remember, I’m not a lazy cook, I’m efficient – there’s a difference.)

To make, rinse your dried beans in a colander and remove any stones or “ugly” beans.
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Place beans in a crock-pot and cover with water so it is about 1.5 inches above the beans. (I use the “finger method to measure). Your fingers should be touching the beans and the water will be about half way between your first and second knuckle.
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I added two bay leaves and a little salt to help keep the beans from getting mushy (1/4 tsp for 2 pounds beans). Again, when to add salt to dried beans is a source of discussion, but for simplicity, I add mine right away. After all, the benefit of using the crock pot is so “she” does the work for me. ;)
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Turn the crock pot on HIGH for 3-4 hours (check at 3 hrs). I like my beans a bit firmer since I almost always cook them when I add them to my dish.
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Drain beans and rinse with cold water.
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Package beans in freezer bags. I chose to use 1 cup per bag and cute snack bags. One cup is a great size and I find it super easy to pull a bag (or two) from the freezer to add to any meal.
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I find the smaller bags size (1 cup vs 2 cups) makes it easier to through just a little in a dish. If I want 2 cups, I can take out 2 packs, simple as that!

Spiced Lentil Salad: A Salad I Can’t Stop Eating!

28 Apr Lentil Salad

I am always on the lookout for delicious salads. Lettuce salads are great and all, but sometimes I like a little something different. I came across this delicious lentil salad on Pinterest and was a bit leery because of all the different spices, but thought I’d give it a try. Man, am I glad that I did. I couldn’t stop eating it. I went back for thirds and only stopped because I wanted to save some for the next day! -My adventurous-eating daughter even had seconds.
Lentil Salad

Lentils are one of the yummiest sources of folate (also know as folic acid) – just one cup of cooked lentils provides you with almost 90% of your daily recommended intake! Folate is critical in the prevention of birth defects during pregnancy, but also functions to support red blood cell production and help prevent anemia, allows nerves to function properly, helps prevent osteoporosis-related bone fractures, and may help prevent dementias including Alzheimer’s disease. Phew! All fantastic reasons to dish up!

This salad is easy to throw together and I like it best served cold. It has so many different flavors going on. It is sweet, salty, spicy and savory. As my meat-loving husband put it, “I could give up meat if all our meals tasted this good!”

We served this with chicken and kale salad the first night and for leftovers the next day we mixed it all together (lentils, kale, and diced chicken). Heaven!

Lentil Salad

Spiced Lentil Salad

Ingredients:
1 lb. dried lentils lentils
1 medium onion, finely diced
1 cup raisins (I used golden raisins)
1/3 cup capers

Vinaigrette:
1/3 cup extra virgin olive oil
1/4 cup apple cider vinegar
1 Tbsp. maple syrup
1 Tbsp. mustard
2 tsp. salt
2 tsp. pepper
1 tsp. ground cumin
1/2 tsp. turmeric
1/2 tsp. ground coriander
½ tsp ground cardamom
1/4 tsp. cayenne pepper
¼ tsp. ground cloves
1/4 tsp. freshly grated nutmeg
¼ tsp. ground cinnamon

Optional add-ins:
Arugula
Kale
Walnuts
Goat cheese
Fresh herbs: flat-leaf parsley, cilantro, basil
Sprouts
Crispy seasonal veggies

Directions:
1. Rinse lentils well, drain. Place in a pot and cover with a 3-4 inches of water, bring to a boil, reduce to simmer. Check lentils for doneness after 15 minutes, but they should take about 20 minutes in total. You will know they are cooked if they still retain a slight tooth – al dente! Overcooking the lentils is the death of this dish. Be careful!
2. While the lentils are simmering, make the dressing by placing all ingredients in a jar with a tight fitting lid and shake vigorously to combine.
3. When the lentils are cooked, remove from heat, drain and place under cold running water to stop the cooking process. Once cooled slightly but still a little warm, place lentils in a large serving bowl and toss with dressing. Add onion, capers, and raisins. If using other add-ins such as herbs, greens, or cheese, wait until just before serving. Otherwise, this salad can hang out in the fridge for a couple days.

Smokey Shrimp Quesadillas

13 Mar IMG_5651

You know how there are just some foods that are life-changing? As in, “How the heck did I live my life without it”? Well friends, I’m about to introduce you to a food (or rather an entire brand of food) that is now a permanent part of my fridge.

Introducing Burnett Dairy and Wood River Creamery cheeses!

I was sent a sample pack of this cheese a month or so ago and instantly fell in love. I’ve always had a soft spot for great cheese, and this cheese is SO good! My sample pack included a variety of flavors of cheeses, so naturally, I had to try each one immediately.
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My absolute favorites were the Rosemary (which won the 2013 U.S. Championship Cheese Contest) and the Hickory Smoked Shredded cheese (yes, that’s correct, FLAVORED shredded cheese!)
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I will admit that I loved the Rosemary so much that I hid it in the back bottom of the fridge, just so I didn’t have to share!

I am in love with the idea of flavored shredded cheese (I mean, why hasn’t any one else come up with this brilliant idea?). This Hickory Smoked shredded cheese is delicious by itself (ask my daughter who kept sneaking handfuls of the shreds), but my mind was swimming with ideas on how to incorporate this into a recipe. So was born Smokey Shrimp Quesadillas.

There really isn’t a wrong way to make a quesadilla, you can put pretty much any type of meat, seasonings and veggies inside, but my quesadillas include shrimp, sauteed peppers and onions, taco sauce and Hickory Smoked shredded cheese.
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They key to a delicious quesadilla is to spray your pan with non-stick spray. This will give you an extra-crispy crust (instead of a hard, dried out crust).  To make, simply spray pan (preheated over medium-high heat), lay a whole wheat tortilla in the pan, layer desired ingredients (don’t forget the cheese) and top with a second tortilla. Cook for 3-4 minutes (or until golden brown). Lift up quesadilla, re-spray pan, then flip tortilla to cook the other side.

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Cook an additional 3-4 minutes until the second tortilla is crispy and the cheese inside is gooey.
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Enjoy. I mean, REALLY enjoy!

Full Disclosure: I received a free sample of these cheeses, but all thoughts and opinions are my own.

10 Things You Should Never Say to a Pregnant Woman

10 Mar

With baby #3 due to arrive any day now, and my sense of humor waning, I thought I would post a top 10 list of things you should NEVER say to a pregnant woman.

Working in a public setting and with a large variety of people, I have been bombarded (or maybe assaulted is a better word) with questions or comments from people.  *Note, each of these was said to me personally (most of which in the last 2 months).

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So, without further adu…

10 Things to NEVER Say to a Pregnant Woman

1. “You are Ginormous! You can’t take offense to that because you are pregnant.” Is ginormous even a word?  I still had 4 weeks to go in my pregnacy when this amazing blip was said. And yes, I sure can take offense to you calling me a word that is a combination of gigantic + enormous.

2. “Are you having twins?” This phrase should NEVER, EVER be uttered to a pregnant woman (or any woman). Nothing good will ever come out of this question. 

3. How did THAT happen?  (said while looking at my belly in disbelief). My response: “Ummm… well one night, my husband and I…..” Really, what would be a proper response to this question? I learned about where babies came from in 5th grade guidance.

4. “OMG! Look at your belly. It is HUGE! You still have a month to go. What are you going to do?” My response: “I guess get bigger?” What choice do I have? Trust me, this belly isn’t making my life any easier… AND “How much BIGGER are you going to get?” As big as I need to. I’m growing a baby here, folks, not posing for Glamour magazine.

5. “You look like you’re going to POP! You’re pretty big. It looks like you’re going to have a baby soon!” – All of this was said by a complete stranger while physically grabbing and shaking my stomach.  I don’t even know how to respond to everything that is wrong with this. First of all, unless invited, NEVER touch a pregnant woman’s belly.  Secondly, see #4 in response to commenting about size. Lastly, babies don’t “pop” out of bellies.  There is a process, called labor… it’s not pretty or easy. I don’t appreciate being physically and verbally assaulted.

6. “Are you feeling okay? You look really tired and pale.” Maybe it is the fact that I’m carrying around 30+ extra pounds, not really sleeping at night and it’s winter in Minnesota.  Who isn’t tired and pale this time of year?

7. You still have 2 months to go? Really? You look like you are going to pop! Listen, sir,the only thing that is going to “pop” is you if you keep hurling insults my way.  

8. “Congratulations on expecting. When are you due? Is this your first?” My response, “No, this is #3 for me”. To which the customer replied “Oh, so you take your children to daycare? I would NEVER do that to my kids.” Okay, so we just went from friendly conversation to you offending me by saying that I am somehow harming my children by choosing to work outside the home. Good day!

9. You can’t have… (fish, peanuts, salt, sugar, honey, spicy foods, raw vegetables, coffee, feta cheese….) Thank you for your concern, however, I am very confident that I am choosing foods that are safe for both me and baby. Food is kind of my thing…

10. “I had such bad hemorrhoids when I was pregnant. How are your hemorrhoids?” (asked by a complete stranger in the cereal aisle). Ummm… I’m not comfortable talking about my butt in the cereal aisle… Thank you for your concern. I did, however recommend a high-fiber cereal. :)  - Unless you are a close family member or friend that I would normally discuss said issues with, please don’t ask…

What are some of the craziest things people have said to you while pregnant and how did you react?  Maybe we can write a book!

Roasted Sweet Potato Black Bean Burritos

3 Mar Sweet Potato Black Bean Burritos5

Our meatless meal this week was one of my favorites: Roasted Sweet Potato Black Bean Burritos.  It is no secret that I have a weakness for any foods with cilantro and lime juice, but when you throw in smoked paprika, black beans and other roasted vegetables, WATCH OUT!

This recipe is also great as a make-ahead freezer meal. Prep once, eat twice!

The process is really simple and the recipe is very flexible. Subsitute vegetables to suit your tastes or what you have on hand. Don’t have black beans? Try pinto beans.

To make, first peel and dice sweet potatoes, red pepper and onion. Combine with 1 small can of green chiles (or jalapenos if you like it spicy), chili powder, smoked paprika, ground cumin, salt and pepper. Drizzle with olive oil.

Sweet Potato Black Bean Burritos3

Rost in a hot oven (425 degrees) for 20 minutes. Stir in 1 can drained black beans, chopped cilantro and the juice of 1 lime.

Sweet Potato Black Bean Burritos4

Place approximately 1/4 cup mixture on a whole wheat tortilla. Sprinkle with cheese and roll up.

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Heat a skillet over medium-high heat and spray with non-stick spray. Lay rolled tortillas flap-side down and cook until golden brown. Sweet Potato Black Bean Burritos
Flip and cook until both sides are toasted.

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Look at how cripsy-crunchy this little guy is! I can’t wait to sink my teeth into him!
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You can eat whole, but I prefer to cut it in half to see all the colorful goodness! Serve with salsa, guacamole, sour cream or gobble up as is. You won’t be sorry.
Sweet Potato Black Bean Burritos5

Roasted Sweet Potato Black Bean Burritos

All you need:
2 small sweet potatoes, peeled and chopped small
1 onion, peeled and chopped
1 red pepper, chopped
1 small can diced green chiles
1 tablespoon olive oil
1 teaspoon chili powder
1 teasoon smoked paprika
1 teaspoon ground cumin
salt and pepper
1 (15 oz) can black beans, rinsed and drained
1/4 cup chopped cilantro
1 lime, juiced
8 whole wheat tortillas
2 cups shredded cheese

All you do:
1.Preheat oven to 425 degrees. Mix together sweet potatoes, onion, red pepper, chiles, chili powder, smoked paprika, cumin, salt and pepper. Drizzle with olive oil.
2. Spread vegetables on a large baking pan. Bake for 425 degrees for approximately 20 minutes, flipping halfway through.
3. Remove roasted vegetables, stir in black beans, cilantro and lime juice.
4. Lay out a tortilla, scoop approximately 1/4 cup vegetable mixture onto the center of tortilla. Sprinkle with shredded cheese and roll up. Repeat with remaining tortillas and toppings.
5. Preheat large skillet over medium-high heat. Spray with non-stick spray. Place tortillas in skillet (seam-side down).
6. Cook tortillas until golden brown. Flip until both sides are crispy.

*To freeze: Prepare the burritos stopping before cooking. Place the uncooked burritos in a resealable bag and freeze. To reheat, thaw then cook in skillet until golden brown.
OR
Prepare completely. Freeze after cooking. To reheat, microwave for 2-3 minutes or until hot.

Pineapple Mango Salsa: A Tropical Treat

27 Feb

So my facebook newsfeed has recently exploded with photos of people in warm, sandy places. Since I am surrounded by piles of white, fluffy snow, lots and lots of snow (not to mention well-below average temperatures), I decided to treat my taste buds to a tropical experience.
PIneapple Mango Salsa
Ta-dah! Pineapple Mango Salsa. This stuff is so good I have been known to eat half of it with a spoon before letting a chip or piece of fish even close!

Many people are intimidated by fresh pineapple and mangoes because they aren’t sure how to cut them up. It really is simple. There are many different ways, but I’ll show you how I like to get it done.
PIneapple

How to cut a pineapple

1. Twist off the tip leaves.
Pineapple
2. Cut into quarters (from top to bottom).
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3. Cut the core out of each piece.
Coring a Pineapple
4. Cut the outside skin off of the fruit (making sure to cut off any renegade “eyes”).
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5. Cut into pieces (for the pineapple salsa you will want to chip it up nice and small).
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How to cut a mango

1. Stand up with the stem facing up.
2. Using the stem as a guide for where the pit is, cut off one “cheek” of the mango (follow the hard pit.
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How to Cut a Mango
3. Flip the mango and repeat for the second side.
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4. If I am going to be dicing up the mango (like for this salsa), I will score the mango first.
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5. Flip the mango inside-out then cut off the peel.
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6. *If I want the mango sliced, I usually will peel each cheek separately then slice.

Easy-peasy!

So, now on to the Pineapple Mango Salsa Recipe.

Pineapple Mango Salsa

All you need:
1/2 fresh pineapple, peeled and diced
1 fresh mango, peeled and diced
1 red pepper, diced
1 lime, juiced
1/4 cup cilantro, finely chopped
1/2 onion, peeled and diced
salt and pepper to taste
jalapeno (optional)

All you do:
1. Combine all ingredients and let sit for at least 30 minutes for best flavor.
2. Serve with chips, fish, chicken, (or a spoon!)
Pineapple Mango Salsa

We had the salsa with fajitas. Yum! Yum!
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The Truth about Breastfeeding and Peanuts

24 Feb peanuts_onwhite8-Adjusted11

If you are a pregnant or nursing mother (or parent at all), the world can seem like a scary place. We are constantly bombarded by “experts” telling us to do this or don’t do that, eat this but don’t eat that, say this but don’t say that (by experts, I’m referring to anyone who has two lips and a loud voice).

Most of the time people really do mean well, it is just that they haven’t taken the time to do the proper research. Wikipedia is not a reliable source for health information, neither is that magazine, “news” outlet or TV show. You should be getting your health information from a reliable source like a healthcare professional (like a registered dietitian), quality website (anything with .edu, .org, .gov are all good starts), or research studies. But even then, you have to remember that just because one study finds something, that doesn’t mean it is the gold standard.

I recently helped a first-time mom with a few nutrition questions. She came to me wanting advice on how to eat a healthy diet so that her son gets everything he needs (she is nursing). Her first comment was “I know that I need to avoid nuts and dairy, but is there anything else?”

I tried my best not to cringe at her question but rather to get a better idea of her knowledge and to help her learn more about some great food options.
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It used to be recommended that pregnant and nursing women avoid many of the common allergens (fish, seafood, eggs, milk, nuts) until the child reaches upwards of the age of three. That’s a long time to go without a PBJ (peanut butter and jelly) sandwich!

New research (2008-present) shows that there is no reduction in food allergies in children when mom avoids nuts during pregnancy or nursing. In fact, the opposite has been shown. Moms who eliminate nuts from their diets during pregnancy and nursing (and who delay introduction to the child) show a higher rate of peanut allergies in children. Source.

Even mothers who have a family history of nut allergies are encouraged to not limit nuts from their diet during pregnancy and nursing. (Of course, if mom has a nut allergy, then nuts should never be eaten.) In fact, it has been noted that mothers who eat the most peanuts (and dairy) throughout pregnancy have babies with the lowest rate of asthma and food allergies. If you think that your baby is reacting to something you are eating, please talk to your pediatrician for more information. This is reassuring news for this peanut butter-loving mom! I’m not sure what I would eat for breakfast if it wasn’t for my whole wheat bagel and peanut butter.

Peanuts are a great source of protein, folate and healthy fats (all necessary during pregnancy and nursing). Try this delicious Peanut Mushroom Burger, or Grilled Peanut Butter and Banana Sandwich and kick up your next meal!

So for all you expecting and new moms, don’t delay! Grab a slice of bread and a scoop of peanut butter and enjoy.

Additional resources for quality evidence-based nursing information:
La Leche League
March of Dimes
American Acedemy of Pediatrics
Cambridge Study

What Does a Dietitian Really Eat?

20 Feb

Like most of my fellow dietitians, I am frequently asked what I eat. Most of the time people assume that I eat according to their pre-conceived thought of the “best diet”: vegetarian, vegan (tried it, see how that turned out), organic, nonGMO, gluten-free, raw foods. But those that know me best know that I really do live by the 80/20 rule. Eighty percent of the time I try to make quality choices and the other 20% of the time, I splurge (guilt-free).

There is a relatively new disordered eating pattern called Orthorexia which is an extreme or excessive preoccupation with avoiding foods perceived to be unhealthy. According to the National Eating Disorders Association, Orthorexia starts out as an innocent attempt to eat more healthfully, but orthorexics become fixated on food quality and purity. So what’s the big deal? The diet of orthorexics can actually be unhealthy, with nutritional deficits specific to the diet they have imposed upon themselves. These nutritional issues may not always be apparent. Social problems are more obvious. Orthorexics may be socially isolated, often because they plan their life around food. They may have little room in life for anything other than thinking about and planning food intake. Orthorexics lose the ability to eat intuitively – to know when they are hungry, how much they need, and when they are full. Instead of eating naturally they are destined to keep “falling off the wagon,” resulting in a feeling of failure familiar to followers of any diet.

I read an article about a woman who was crying in the grocery store because she couldn’t decide which was a better choice, kale or swiss chard. She became overwhelmed by the pressure of choosing the “perfect” food.

Let me tell you a little secret, any and ALL fruits and vegetables are a great choice!

We let others guilt us into feelings of failure and inadequacy. Fear is a powerful motivator that many different people and groups use to persuade us that we are poisoning our body if we don’t follow their food rules.

Eating should NOT be scary or stressful. Eating should be pleasurable. That’s why making small changes over time and trying to follow the 80/20 rule really are important.

So, as an ode to the age-old question of what I eat. I’m posting my lunch for today (thank-you hubby for packing it)!

Supreme Nut Burger
Leftover Supreme Nut Burger on a whole wheat bun. I did add a bit of chipotle mayo for an added zip.

fried potatoes
Fried Potatoes (diced potatoes pan-sauteed with a bit of olive oil, salt and pepper).

Seven Layer Salad and Cutie
Leftover Seven-layer Salad with a Cutie orange.

Don’t avoid foods you can’t pronounce. Educate yourself!

18 Feb

As a retail dietitian, I get many questions about various “diets”. By “diets” I mean a set of rules that dictate our eating habits. There are many out there. The most popular now seem to be Paleo, nonGMO, clean eating and gluten-free.
With many of these diets the trend is to avoid any foods with ingredients you can’t pronounce or foods that grandma didn’t have in her kitchen.

Sounds simple enough and I do think that the concept comes from a good place. The goal is to minimize processing and artificial ingredients (which, for the most part is a good thing). However, there are many instances which these rules don’t apply.

Improving the quality of foods you eat is a great way to improve your nutrition. Knowing how to do that can be challenging. It seems everywhere you turn, the advice changes. Social media, TV, the gym and even well-meaning friends can all be misleading. Just like fad diets don’t work, there is no blanket statement that can define how we should eat. Educating yourself on each ingredient is the best way to choose a food.

To eat only eat foods that you can pronounce (or that were in your grandmother’s kitchen) would severely limit what you can choose. If you were to choose foods that fit the above criteria, you may be limiting some amazing (and nutritious foods). Think about foods and ingredients like arugula, quinoa, ascorbic acid (vitamin C), lactobacillus bulgaricus (good bacteria in yogurt), hummus, kohlrabi, amaranth, edamame, swai, kumquat, pummelo and kefir — just to name a few.

Instead of being scared away from foods that are unfamiliar, take time to educate yourself on how they are made and where they come from.

Try this delicious Roasted Edamame recipe for a protein-rich afternoon snack.
roasted edamame

Roasted Edamame

Serves 6 (1/2 cup each)
All you need:
1 1/2 tsp Hy-Vee chili powder
½ tsp thyme leaf
½ tsp garlic powder
½ tsp salt
2 (12 oz each) pkgs frozen shelled edamame
2 tbsp olive oil

All you do:
1. Preheat oven to 400 degrees. In a large bowl combine chili powder, thyme, garlic powder and salt. Add edamame and oil and mix well.
2. Spread beans in a single layer on a rimmed baking sheet. Roast for 25 to 30 minutes, stirring once, until edamame begins to brown.
Nutrition facts per serving: calories: 170, carbohydrate: 12g; protein: 12g, fat: 10g; sodium: 210mg; fiber: 6g

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