Keeping Food Safe for a Healthy Holiday

         I know planning and preparing your holiday meal can be stressful, but one thing to keep in mind while cooking this holiday is  food safety and preventing foodborne illness! Foodborne illness can cause nausea, vomiting and diarrhea which only lasts for a day or two in healthy adults but can be more severe in older adults, pregnant women, young children and infants.  Even if you are healthy being sick for a couple days over the holidays is never fun!

Here are the four basic food safety measures to help you prevent foodborne illness this holiday!

                   Clean: The first and most important measure in food preparation.

·         Wash hands with soap and warm water for at least 20 seconds before and after handling food.

·         Wash food-contact surfaces (cutting boards, utensils, dishes)

·         Rinse fruits and vegetables

·         DO NOT rinse raw meat. Rinsing meat can cause the spread of bacteria to unwanted areas like counter tops.


Separate: Avoid cross-contamination!

·         Keep raw meats, and eggs away from foods that won’t be cooked.

·         Use different cutting boards and utensils for raw foods and  foods that won’t be cooked like raw fruits and vegetables.

Cook: Heating food to the appropriate temperatures will kill any harmful bacteria.

·         Use a meat thermometer to make sure meat, poultry and fish are cooked to a safe temperature. When checking the temperature insert thermometer into the thickest part of the meat.

·         Cook eggs until yolk and whites are firm.

·         Don’t eat uncooked cookie dough, which may contain raw eggs or even unsafe raw flour.

Chill: Leaving foods in room temperature for too long can cause growth of bacteria.

·         Refrigerate leftovers within two hours.

·         Refrigerator should be set below 40°F and freezer at 0°F

·         When thawing frozen food:

o       Thaw frozen food in the refrigerator, under cold running water, or in the microwave. Food thawed in cold running water or the microwave should be cooked immediately.

·         Leftovers should be eaten within three to four days.

·         Don’t eat anything that looks or smells questionable. As we dietitians always say..."When in doubt throw it out!"

Visit fightback.org for more information.


                                 Wishing you and your family a happy and healthy holiday!!!
                                                                                  

Flavor of the Month: Ginger

      One spice that always reminds me of the holidays is ginger. Most commonly used in baking around this time of year, ginger has a large range of uses in cooking and has even been found to have medicinal properties.

Ginger comes in a variety of forms.

Whole raw ginger root is the fresh form and can be minced, cut or sliced and is often used in oriental and seasonal holiday dishes.

Powdered ginger is made from dried ginger that has been ground up and can be used in various baked goods, desserts and beverages.

Pickled ginger is made from fresh ginger root that has been sliced and pickled in a vinegar solution. This form of ginger, also known in Japan as gari, is what you find served with sushi.

Medicinal Properties

            Ginger has been studied for is possible digestive, anti-nausea, anti-inflammatory and anti-tumor promoting properties.  Although, gingerale on an upset stomach always seems to help, research is inconclusive on whether or not ginger actually helps decrease nausea. On the other hand, research does suggest that ginger may have anti-inflammatory activities and chemopreventive effects. Meaning, eating ginger may provide health benefits for those with arthritis, rheumatism and cancer.


         Here are two delicious holiday recipes using ginger. The first recipe is a healthy spin on your favorite gingerbread cookies that replaces 1/2 of the fat with applesauce, making a moist, soft, and delicious cookie! The second recipe is a fun holiday version of pot roast. I made this recipe for a holiday party, and not only was it easy to make but it was a hit with all my friends! Enjoy!

Low Fat Gingerbread Men
Cut the fat not the flavor. These gingerbread men use half the butter normally used in most gingerbread cookie recipes. Applesauce helps the cookies retain their moisture and gives them a soft texture. 

Ingredients

•1/4 cup butter, softened
•3/4 cup firmly packed brown sugar
•1/2 cup unsweetened applesauce
•1 egg
•1/3 cup dark molasses
•3 cups all-purpose flour
•1 tsp baking soda
•2 tsp ground ginger
•1 tsp ground cinnamon
•1/2 tsp allspice
•1/4 tsp ground cloves

Directions:
In a large mixing bowl, beat butter, sugar and applesauce until smooth. Add egg and molasses and mix well. In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well. Divide dough in two; cover with plastic wrap and chill for 2 hours. 
Preheat oven to 350 degrees. Roll out dough to 1/4 or 1/8-inch thickness. Cut gingerbread men with a cookie cutter. Add candies or raisins to decorate. Place 1-2 inches apart on a parchment-lined baking sheet. Bake 10-12 minutes. Add frosting or more decorations when cool. Makes 30 cookies. 

Per cookie: Calories 94, Calories from Fat 16, Fat 1.8g (sat 1g), Cholesterol 11mg, Sodium 48mg, Carbohydrate 18g, Fiber 0.4g, Protein 1.5g



Holiday Pot Roast
Makes 16 servings
(Ideal slow cooker size: 6 quart)
















Ingredients
1 Tbsp. olive oil
2-lb. boneless beef top round roast
2 cups apple cider
16 oz. can tomato sauce
2 small onions, chopped
3 Tbsp. white vinegar
2 tsp. salt
3/4 tsp ground ginger, or 1 Tbsp. fresh ginger root, minced
1 Tbsp. ground cinnamon
1/4 cup cornstarch
1 cup water

Directions:
1. Brown roast in olive oil on all sides in a skillet. Then place it in your slow cooker.
2. Combine cider, tomato sauce, onions, vinegar, salt, ginger, and cinnamon. Pour over roast.
3. Cook on high for 5 hours.
4. Mix cornstarch and water until smooth. Remove roast and keep warm on platter. Stir cornstarch water into juices in cooker.
5. Return roast to cooker and continue cooking for 1 hour on high, or until meat is done and gravy thickens.

Per serving: 150 calories (45 calories from fat), 5 g total fat (1.5 g saturated fat, 0g trans fat), 50mg cholesterol, 400mg sodium, 9 g total carbohydrate (less than 1g fiber, 5g sugar), 17 g protein.

Holiday Treats: The Healthier Choice

   It's ok to splurge on occasion and this holiday season is one time of year you may be tempted the most. So here a guide to help you make a healthier choice when splurging on holiday treats. 

Beverages
Hot Chocolate -vs- Egg Nog?

Hot chocolate is the better choice. A cup of hot chocolate contains about 270 calories, while a cup of egg nog made with egg yolks, cream whole milk and sugar contains about 400 calories and 20 grams of fat.










Comfort Breakfast Food
Muffin -vs- Donut?

Believe it or not a donut is the better choice! A basic glazed donut contains about 250 calories while a muffin which tends to be over sized and dense contains about 500+ calories.






Mall Snack
Cinnamon Bun -vs- Pretzel with Cheese?

Although bringing your own snack to the mall is the best option, if you're in a bind a pretzel with cheese is the smarter choice with 440 calories. One cinnamon bun packs an outrageous 880 calories and contains 15 teaspoons (65 grams) of sugar! Even if you were to split it with a friend, it contains more sugar than you need in a snack.





Appetizer
Spinach and Artichoke Dip -vs- Baked Brie?

Baked brie is the lighter choice with 200 calories per 1/2 cup serving. Although spinach and artichoke dip seems like the better choice with all the green veggies a 1/2 cup contains about 300 calories. To lighten up a spinach and artichoke dip recipe cut the cheese by a 1/3 and/or add in more veggies.




Entree
Ham -vs- Prime Rib?

Ham, although high in sodium, is much leaner than prime rib. A 6 oz serving of ham contains about 270 calories while a 6oz prime rib contains over 700 calories and 60 grams of fat (that's more fat than you need in one day!).







Desserts
Fudge -vs- Holiday cookie?

No matter how you slice is a holiday cookie is the better choice. One cookie contains about 100 calories while a 1.5 inch square of fudge, which can easily be eaten in one bite, contains 220 calories and twice the amount of sugar as a cookie.

Here's to a Happy and Healthy Holiday Season!

     According to the American Dietetic Association, on average, Americans gain about one to two pounds over the holiday season.  The combination of busy schedules,  holiday parties and delicious food all make it difficult to maintain our weight.  But not this year! Here are some healthy eating tips to keep the weight off this holiday season.

 Keep the same routine. This includes both your eating and exercise schedule.

       Eating Schedule

Don't skip breakfast and or lunch just because you have a party in the evening. Eating consistently throughout the day will help prevent overeating at night.

        Exercise

Leaving time for exercise will do you a lot of good. Not only will it help prevent holiday weight gain but it will help relieve your stress. Just 15 to 30 minutes of your favorite exercise a day will help burn calories and make you feel better!

Planning will be key to your success.

       Meals

Plan meals around fresh vegetables, fruits, lean protein and low fat dairy.
       Shopping

If you are going out for a long day of shopping, eat before your leave and bring snacks like trail mix, peanut butter and crackers, or string cheese in case you get hungry. This will help prevent you from being tempted by those delicious smelling, not so healthy mall snacks.

       Holiday parties

 Holiday parties are full of temptations and copious amounts of food. Make sure you don’t go to a party starving. You will be less likely to overindulge if you eat a snack before you go. Try eating a healthy high protein snack like part skim string cheese or low fat yogurt.

Enjoy your holiday favorites, but in moderation!

The most tempting and delicious part of the holiday season has to be the holiday cookies, eggnog, candies and other treats. It’s ok to have your favorite holiday treat but take one instead of two or three. I promise you will be just as satisfied!

Enjoying Thanksgiving without Overdoing it!

     

Did you know that the average American consumes 4,500 calories and 229 grams of fat at thanksgiving dinner, alone! That’s a lot considering the average American only needs about 2,000 calories a day.  There are many temptations on Thanksgiving, but here are a few ways to help you cut back calories, and still enjoy your meal:
 

Appetizers

Choose raw veggies and fruit. They are low in calories and high in fiber. Helping fill you up, without all the calories. For a low calorie vegetable dip mix your favorite seasonings into plain greek yogurt or light sour cream.

The Main Course
Building your plate!

     -Use smaller plates and utensils. The smaller the plate the less food you’ll be able to fit. Also, avoid stacking your food, you should be able to see everything your eating!
       -Start with the fresh vegetables, and white turkey meat. Avoid the dark meat and skin which are high in fat and calories. 
       -Add in starch like mashed potatoes and/or sweet potatoes and then see what else fits!
Avoid going back for seconds.

  If you are still hungry, go for more vegetables first. Also, remember most likely there is dessert to follow!

Dessert

     - It’s ok to have dessert, but take small portions. Cut pies into 12 or 16 pieces instead of 8.

     - Avoid adding ice cream to your dessert, or use low fat ice cream instead.

     When Baking

          -Use evaporated milk made from fat free milk   instead of whole milk.

         -Substitute non-fat yogurt or applesauce for oil or   butter in cooking.

         -Cut sugar by a ¼ (e.g. use ¾ cup instead of 1 cup)

Beverages

Beverages can be an easy way to add in calories. Water and seltzer are you best options they contain no calories and help to fill you up. Alcoholic beverages not only add calories but they increase your appetite, so you are more likely to eat more. If you are going to drink alcohol, do so in moderation. For lower calorie alcoholic beverages choose wine and use diet drinks for mixers.

Hope you have a Happy Thanksgiving!!

Butternut Squash: A Thanksgiving Must Have

          Did you know? This winter squash is fairly new to consumers; it wasn’t introduced commercially until 1944. Its flavor is similar to that of pumpkin making it a great substitute for any recipe that calls for pumpkin. Its taste is slightly sweet, soft, rich, buttery and light in flavor. When choosing butternut squash pick one that is heavy for its size. Squash will last for up to a month if stored in a cool, dark place.  Nutritionally butternut squash is fat free, cholesterol free, a good source of fiber, potassium and magnesium, and an excellent source of vitamins A and C!

            Butternut squash is one of my favorite winter produce. It is extremely versatile and is a great addition to any thanksgiving dinner! But, the question I'm sure you're asking is... how do I cook butternut squash? So here is your answer!!

            The tough skin on butternut squash makes it very difficult to peel. The easiest way to prepare squash is to first cut the squash in half vertically and remove all the seeds. Place the two halves cut side down in a 13X9 baking dish and add a half inch of water to the pan. Bake at 375 degrees for 30 minutes or until tender- when you can pierce the squash easily with a fork. You can also cook the squash in the microwave on high for 10 to 15 minutes. Once fully cooked let cool then scoop out the flesh with a spoon, and mash the flesh with a potato masher.

            You can also peel and cut the squash before cooking, but make sure you have a good peeler! Again, start by cutting the squash vertically and remove all the seeds. Then peel the squash with a vegetable peeler, and cut the flesh into 1 inch cubes. At this point you can cook the flesh by boiling it in water for about 10 minutes or roasting it in the oven at 350 degrees for 40 minutes, or until tender. Once the squash is cooked remove from the oven or boiling water and mash with a potato masher.

            For a savory flavor add a tablespoon of margarine, and salt and pepper to taste. For a more sweet flavor try this recipe using apples and spices:

BUTTERNUT SQUASH

serves 4

Ingredients:

·      3 cups of butternut squash - chopped

·      2 Granny Smith apples

·      1 teaspoon of cinnamon

·      1/2 teaspoon of nutmeg

 

Directions

1) Preheat your oven to 350 degrees.

2) Cut top part of the squash from the bulb end. Then peel it with a knife or a vegetable peeler. Cut the bulb end in half and remove (and discard) all the seeds and stringy bits with a spoon. Chop the squash into one inch pieces.

3) With a vegetable peeler, peel two Granny Smith apples, removing the core with a small knife. Now slice the apple.

4) Put 1/2 of the squash into an 8 inch square baking dish. Layer one of the sliced apples on top. Add the rest of the squash. And now layer the second apple.

5) Sprinkle on 1 teaspoon of cinnamon, and 1/2 teaspoon of nutmeg.

6) Cover the dish with tin foil and bake it in the oven for about 45-55 minutes.

7) When the squash and apples are tender, remove the dish from the oven.

8) With your potato masher start mashing.  Keep mashing until everything is smooth and well blended.

Serve hot and ENJOY!!!

 

Breakfast: The Most Important Meal of the Day!

Challenge: Eat breakfast each morning!

What you've heard is true, breakfast is the most important meal of the day! And here is why...

1) Increased Energy and Improved Cognition

       Eating in the morning helps “ break your fast”. While you sleep your metabolism slows down to conserve energy, breakfast works to kick start your metabolism and stabilize blood sugars.  Not only will you feel more energized but research has found eating breakfast can improve cognition, memory, mood and attention span.
2) Weight Management

This metabolic boost can also help with weight management. Research has found that people who regularly eat breakfast are less likely to be overweight or obese.  By eating breakfast your body burns calories more efficiently throughout the day.  Also, eating breakfast helps reduce hunger so you are less likely to overeat during the rest of the day.

3) Healthier Diet

Lastly, people who eat breakfast are more likely to have a healthier diet. Breakfast is an easy way to incorporate recommended servings of essential vitamins, minerals and fiber in to your diet. A healthy breakfast  includes whole grains, fruit, or 100% fruit juice, low fat dairy, lean protein  and a small amount of fat.

Whatever the day, there are many easy and healthy breakfast options, here are some ideas:

Easy to put together breakfast ideas:

1) Peanut Butter Banana Sandwich – add  peanut butter and sliced banana to whole wheat bread.

 2) Oatmeal- cook quick oats with low fat  or fat-free milk, add in your favorite fresh or dried fruit for sweetness.

3) Parfait- mix together your favorite low-fat or non-fat yogurt with low-fat granola and fresh or dried fruit.

4)  Smoothie- blend together low fat or non-fat yogurt with your favorite fresh and or frozen fruit. For extra sweetness add  100% fruit juice or natural sweeteners like honey or agava nectar.

On the run breakfast ideas:

1)      part skim cheese stick and fresh fruit

2)      hard boiled egg and fresh fruit.

When you have a little more time

1)      Omelet – add in your favorite vegetables and bold flavor cheese like sharp cheddar, feta or parmesan (only need a little for a lot of flavor!)

2)      Healthy Breakfast Sandwich- whole grain bread, egg whites and canadian bacon

Fall Favorites!

PUMPKIN

Fall is here along with cooler temperatures, changing leaves and  delicious fall foods!!  Some of my favorite foods this season include apples, squash, sweet potatoes, and cranberries all of which are full of antioxidants, vitamins and minerals. But, I have to say my favorite fall food is pumpkin, not only is it one of the most nutritious fruits available but one of the most versatile. 

As for nutrition, pumpkin flesh is rich in antioxidants, vitamins and minerals and is also low in calories, one ½ cup serving contains only 50 calories.  Pumpkin flesh gets its vibrant orange color from alpha and beta carotene, which are both forms of Vitamin A.  Alpha-carotene helps improve vision and immune function, while beta-carotene can help reverse skin damage and acts as an anti-inflammatory agent. Vitamin C in pumpkin helps boost immunity, decrease blood pressure and regulate cholesterol. Other vitamins and minerals in pumpkin include Vitamin E, potassium, magnesium and pantothenic acid.

 Pumpkin seeds also contain essential vitamins and minerals like Vitamin E, iron, magnesium, potassium, and  zinc. They are also an excellent plant-based source of omega-3 and omega-6 fatty acids, which are  heart healthy fats.

            Canned pumpkin is available year round while fresh pumpkin is only available September through November.  Both varieties are equally delicious, nutritious and versatile!

USING FRESH AND CANNED PUMPKIN:

-       Add to pies, cakes, breads( muffins, waffles, pancakes), cookies, soups, stews, ravioli

-       Add pureed pumpkin to plain yogurt with cinnamon or to oatmeal with cinnamon and walnuts.

-        Mash pumpkin with cauliflower as a substitute for mashed potatoes.

-       Serve roasted pumpkin as a simple side dish instead of sweet potato.

-       Toss roasted pumpkin pieces into any salad.

-       Eat pumpkin seeds as a snack or add to a salad.

Try this recipe using fresh pumpkin in a soup...

Creamy Pumpkin Soup
Ingredients
   1, 3 pound sugar pumpkin - peeled,seeded, and cut into 1-inch peices
   5 Tablespoons olive oil
   4 leeks (white and light green parts only)- chopped
   4 to 6 cups low sodium chicken broth
   Salt and pepper
         Sour cream, croutons, and paprika, for serving
Directions
   1. Heat oven to 400 degrees F. On a rimmed baking sheet, toss pumpki with 3 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon of pepper. Roast, tossing once, until tender, 20 to 25 minutes.



   2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of broth and bring to a boil, reduce heat and simmer for 5 minutes


3. In a blender, working in batches, puree the soup until smooth,adjusting the consistencywith the remaining broth as necessary. Top the soup with the sour cream and croutons and sprinkle with paprika, if desired.

Enjoy, my roomates and I did!!

3 a Day! Why Greek Yogurt is a Great Way to Increase Your Dairy Intake.

Challenge: Have three servings of dairy a day.

Flavor of the Week: Greek Yogurt

It is recommended by the USDA to have three servings of low fat dairy a day( 8 oz milk, 6 oz yogurt or 1 oz cheese). One healthy and tasty way to help meet your dairy intake is to add greek yogurt into your diet! As a dietitian I recommend greek yogurt to my patients and have gotten many of my friends and family hooked! And this is why....

What makes greek yogurt greek?

Well, it all has to do with how it's made. Greek yogurt is strained using a special technique to remove excess liquid while leaving the whey protein naturally found in milk. This is why greek yogurt is thicker and creamier, and contains more protein than regular yogurt. This straining technique along with the probiotics help remove lactose, the natural sugar found in milk, making greek yogurt easier for those who are lactose intolerant to tolerate.

Why is greek yogurt so healthy?

In comparison to regular yogurt, greek yogurt contains 2 to 3 times as much protein. One serving of greek yogurt (6 oz) contains about 14-20 grams of protein, which is equivalent to 2-3 ounces of meat!

It is also a good source of calcium, containing 20% of your daily calcium needs, helping you build strong bones! Greek yogurt is also low in sodium and high in potassium, helping lower elevated blood pressure. Lastly, greek yogurt contains probiotics also known as “good bacteria”. They are living organisms naturally found in foods and supplements that help replenish and strengthen bacteria naturally found in your body.

Nutrition comparison Greek vs. Regular Yogurt

	Calories	Carbohydrate	Protein	Fat
Chobani Greek Blueberry	140	20 grams	14 grams	0 grams
Yoplait Mixed Berry	170	33 grams	5 grams	1.5 grams

* Note: Greek Yogurt is lower in calories, carbohydrate and fat, and higher in protein!

How to incorporate Greek yogurt into your diet.

1) For breakfast: add in your favorite fresh, dried, or frozen fruit and low fat granola.

2) Eat as a snack or dessert

3) Substitute plain greek yogurt for mayo or sour cream:

- Use in a creamy dressing
- Add to tacos, or baked potato
- Use in vegetable dip by mixing in your favorite seasonings like garlic, dill, or parsley.

So, I challenge you to try greek yogurt if you haven't before. And if you have, I challenge you to use greek yogurt in a way you haven't tried before.

Goodluck!!

Flavor of the Week: Okra!

                                                          

This weeks “Flavor of the Week” is Okra. Okra, also known as gumbo or lady finger, is a flowering plant valued for its green seeded pods. This vegetable is commonly used in southern cuisine often fried or used in stews and soups. Okra is packed full of nutrients containing both soluble and insoluble fiber as well as vitamin B6, folic acid, vitamin A, vitamin C, calcium, iron, potassium and magnesium. A 1/2 cup serving of okra is only 25 calories and contains about 2 grams of fiber.

  Like many of you, this was my first time cooking with okra. So, I decided to make something fairly easy that uses many familiar ingredients.  I also wanted go make something that was high in fiber to help you with your fiber challenge! So here is the recipe I chose....

OKRA AND CHICKPEA TAGINE

Ingredients

• 1 pound fresh or frozen okra, stem ends trimmed, cut into 1/2-inch pieces
• 10 sprigs fresh cilantro, plus more leaves for garnish
• 2 tablespoons extra-virgin olive oil
• 1 red bell pepper, finely diced
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1/2 teaspoon ground ginger
• 1/2 teaspoon freshly ground pepper
• 3 plum tomatoes, diced, or 1 cup drained canned diced tomatoes
• 1/2 cup vegetable broth, or reduced-sodium chicken broth
• 3/4 teaspoon ground cumin
• 2 15-ounce can chickpeas, rinsed
• 3/4 teaspoon salt
• hot sauce to taste

Preparation

1. Place a large bowl of ice water next to the stove. Bring a large saucepan of water to a boil. Add okra and cook for 2 minutes. Transfer the okra with a slotted spoon to the ice water. Drain.
2. Tie cilantro sprigs together with kitchen string.
3. Heat oil in a large saucepan over medium-high heat. Add bell pepper. Cook, stirring, until soft, 2 to 5 minutes. Transfer to a bowl with a slotted spoon.
4. Add onion, garlic, ginger and pepper to the pan. Cook, stirring, until the onion is soft, 3 to 6 minutes. Mix in tomatoes, broth, cumin, the okra, cilantro sprigs and half the bell pepper. Reduce heat to medium; partially cover. Cook, stirring occasionally, until the okra is soft, 10 to 15 minutes. Stir in chickpeas and salt; cook for 4 minutes. Remove from the heat; discard the cilantro sprigs. Stir in hot sauce. Serve sprinkled with the remaining bell pepper and cilantro leaves, if desired.

To add in more fiber I suggest serving this dish with brown rice. Brown rice is also a great source of carbohydrate and protein and is gluten free!

Here is the final product!

Overall this recipe is both nutritious, and delicious! One serving (about a 1 and 1/2 cups) plus 2/3 cup of brown rice contains about 300 calories, 13 grams of protein, 7 grams of fat, 10 grams of fiber, and 450mg sodium. 

Now it's your turn, I hope you enjoy it as much as I did!

**I want to know what you are interested in learning more about so please let me know if you have any suggestions for future posts.