Recipes for Meatless Monday (or any day!)

      Wondering what to eat for Meatless Monday? Here area a couple of great recipes! I made enough to take for lunch all week!

Lime Cilantro Quinoa Salad
     From www.5dollardinners.com

Ingredients:
Salad:
3 cups cooked quinoa (1 cup dry)
3/4 cup dried fruit (I used golden raisins and cranberries)
1/4 cup pine nuts, toasted
1/4 cup cilantro, finely chopped
1 bell pepper of any color, chopped

Dressing:
1/4 cup lime juice
1/4 cup olive oil
1 teaspoon Dijon mustard (it's used as an emulsifier - to keep the oil and vinegar from separating)
2 garlic cloves, minced (I used a garlic press)
Pinch of salt

Directions:
1. Prepare quinoa using package directions.
2. Mix all salad ingredients together in a large bowl
3. In a seperate, smaller bowl, whisk together all dressing ingredients
4. Pour the dressing over the salad and mix thoroughly
5. Can be stored in an airtight container in the fridge!

Greek Salad
     Adapted from "Skinny Bitch" by Rory Freedman and Kim Barnouin

Ingredients:
Salad:
3 tomatoes, diced
1-2 cucumbers, peeled and diced
1 cup pitted kalamata olives, halved
1/2 red onion, thinly sliced
Optional: tofu cubes or feta cheese

Dressing:
2 tablespoons red wine vinegar
4 garlic cloves, minced (I used a garlic press)
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/2 teaspoon black pepper
1/4 cup olive oil

Directions:
1. In a small bowl, whisk together the dressing ingredients, except the olive oil. Once mixed, slowly whisk in the olive oil. Set aside
2. In a large bowl, combine the salad ingredients, except the tofu or feta cheese.
3. Pour the dressing over the salad and mix thoroughly.
4. Add tofu or feta right before serving.
5. Can serve as a dish of itself or over salad greens.

Lunch!

   
     This, along with fruit and a dark chocolate square, is going to be my lunch all week! Its a great option for Meatless Monday, and if you don't use feta cheese it makes a vegan meal! This is a great way to meet your daily recommendations for grains and vegetables! Enjoy!

Cheers,
Brittney

Recipe: Pesto!

      Fresh basil is ready to be harvested by the bunch. So if you are looking for something to do with the abundance of basil try this pesto recipe! You can freeze it in ice cube trays and thaw it as needed!

Fresh Basil Pesto!

Ingredients:
2 cups fresh basil leaves, packed
1/3 cup pine nuts
3 medium sized garlic cloves, minced (I use a garlic press)
1/3 - 1/2 cup olive oil
1/2 cup freshly grated Parmesan cheese
Salt and black pepper, to taste

Preparation:
1. Combine the basil with the pine nuts in a food processor and pulse a few times to chop and blend. Add the garlic, pulse a few more times.
2. Slowly add the olive oil in a steady stream while the food processor is running. Stop to scrape down the sides with a rubber spatula as needed. Add the grated cheese and pulse again, until blended. Add salt and pepper to taste.
3. Use fresh, or keep in fridge for ~4 days. Or freeze by pouring the pesto in an ice cube tray, covering with tin foil and placing the freezer!

Makes ~1 cup.

Great on pasta, potatoes, with goat cheese and tomato slices on toasted french bread, or as a pizza sauce!

Enjoy!

Cheers,
Brittney

Product Review: Peeled Snacks!

     Looking for a great afternoon snack to boost your energy? Of course I'm going to recommend fruits and vegetables! An easy way to meet your daily fruit quota in the office, on your commute, at the park, or at home is by snacking on dried fruit! Swap out your kids fruit snacks (made with added sugar and artificial products!) for some healthy dried fruit! Instead of grabbing chips from the vending machine, have some dried fruit stored in your desk at work! Keep some in the car for road trips or bring them with you to the airport!

     One great brand of dried fruit is Peeled Snacks. They come in individual as well as resealable packages and offer a variety of different fruits like banana, pineapple, and the Farmer's Market trio with raisins, cherries, and apples! And whats on the ingredient list? Nothing but the fruit itself! No added sugars, colors, flavorings, oils, or other additives. And Peeled Snacks are certified organic! I really like the pineapple, it's a variation from the usual dried fruit offerings! 

     

     What's more, a study done at Loma Linda University followed 2,800 participants over 26 years and found that "consuming dried fruit three times a week or more, versus less than once a week, was associated with a 26 percent reduced risk of colon cancer."  The fiber in the dried fruit serves to dilute carcinogens in the intestines! 

     Next time you are looking for a tasty, quick, and healthy snack pick up some Peeled Snacks. Available at Starbucks, grocery and convenience stores, and now Cosco stores in the Midwest. For more information on Peeled Snacks visit the website at: http://www.peeledsnacks.com/.

     For more information on the study at Loma Linda University on fiber and colon cancer please visit: http://www.sciencedaily.com/releases/2011/08/110802091026.htm

    *Please note that I recieved a free sample of Peeled Snacks from the company to try before writing this product review. I only write product reviews on products that I fully support and that I feel confident recommending to others. For more information please see the 'Disclaimer' page.

Cheers,

Brittney

Dietitian Approved: More Fresh Veggies!

     Participating in a CSA is one of the best things you can do to support your health and you local economy. As the summer goes on the loot from my CSA keeps getting better and better! Check out this pic of some of the fresh veggies I got this week!

Dietitian Approved

     Keeping with the spirit of eating locally and healthfully, give these super easy recipes a try sometime! 

Caesar Salad

Caesar Salad:

I used arugula today since it was fresh picked from my local community!

Fresh Parmesan cheese, shredded or shaved

Homemade croutons (Mix any of the following: garlic powder, Ms. Dash, oregano, or pepper  with some olive oil and toss with cubed, stale bread. Bake in the oven at 300F for about 15 minutes or until crisp)

Red or white onion, chopped

Hard boiled egg, chopped

Caesar dressing

Caprese Salad

Caprese Salad:

Fresh tomatoes from the garden, chopped

Fresh basil from the CSA, ripped in half

Fresh mozzarella from the grocery store, cut into bite sized pieces

Sprinkle with some olive oil and balsamic vinegar

If you like it spicy, sprinkle some red pepper flakes!

      It is recommended that adult women consume 2 to 2 1/2 cups of vegetables per day. Men should consume 2 1/2 to 3 cups. For younger kids the number is 1 to 2 cups. Another way of looking at it is to make 1/2 your plate fruits and vegetables at each meal. Most of us are probably falling short on this goal. One way to increase your vegetable (and other healthy food) consumption is to turn the tables on the way you might usually approach making healthy changes. Instead of thinking "Man, I really have to cut out [insert your guilty pleasure food here]", think of it as ADDING servings of fruits and vegetables each day. If you try to meet your vegetable servings goal you will be filling yourself up on vegetables and have less room/time for those unhealthy foods. You can have just a bite or two to get the satisfaction, but you will be replacing the unhealthy foods for the healthy ones! Think of it as adding instead of taking away! 

    What exactly counts as a cup? Here are some examples so you can judge what you are eating without getting out the measuring cups every time. 

Examples of 1 cup:

• 2 medium carrots
• 1 large tomato
• 3 broccoli spears
• 1 large ear of corn
• 8 large strawberries
• 1 small apple
• 1 mango
• 32 seedless grapes
• 1 medium pear

Here's some examples of  1/2 cup:

• 10 string beans
• 1 medium orange
• 6 asparagus spears
• 8 baby carrots
• 6 canned peach slices

     Other ways to increase fruit and veggie intake: add a fruit to your breakfast, bring a fruit or vegetable to snack on during your evening commute, make sure you always have at least 1 fruit and 1 vegetable at lunch, try fruit for dessert! Don't forget about dried fruit!

     So, try some of these suggestions in the upcoming days to increase your vegetable consumption and cut down on your intake of less healthy foods!

For more information for fruit and vegetable intake recommendations, check out: http://www.fruitsandveggiesmorematters.org/

Cheers,

Brittney

Great Grains!

     There are many varieties of grains available on the market today. Most people are probably most familiar with wheat, which is commonly found in breads and pastas, rice, and oatmeal. Other grains that have been getting more attention as of late include: quinoa, millet, and barley. Grains are a good sources of fiber and many nutrients including: potassium, selenium, B vitamins, iron, and protein.

     Whole grains are all the rage these days, but what exactly makes whole grain better than the standard refined grain? The difference is how the grain is processed. A grain is refined by removing the bran and hull and therefore is no longer "whole". Whole grains still have these components, which provide nutrients and fiber. The bran is the outer shell of the grain and contains most of the fiber. The germ is the part that would sprout into a new plant, it contains most of the nutrients. Refined grains are often enriched, to add back nutrients that are removed in the refining process. The food company essentially sprays a mixture of nutrients onto the refined grains.

      The 2010 Dietary Guidelines for Americans recommend making half your grains whole each day. Some foods that are available as a whole grain option include: bread, bagels, English muffins, pasta, tortillas, and pizza crusts. Make sure you check the food label on a product and see that "whole wheat flour" is the first ingredient, not something else such as refined flour or enriched flour. Due to labeling law intricacies, some products can be labeled as whole wheat, or with other misleading names, even if that is not the main source of grain.

     Here is a great quinoa recipe. This makes an excellent side dish at dinner or lunch, or as a main dish with a side of fruit and/or vegetables!

Quinoa Salad with Dried Fruit

Salad:
1 cup quinoa grains
salt and black pepper
2 tablespoons pine nuts
1 rib celery, finely diced
1/3 cup red onion, finely diced
1/2 yellow bell pepper, finely diced
12 dried cranberries, cut in half
1/3 cup dried currants

Dressing:
1 teaspoon ground cumin
2 tablespoons lemon juice
1/2 teaspoon paprika
1 tablespoon chopped fresh parsley
1 teaspoon ground coriander

1. Rinse quinoa in a sieve, under cold running water several times to remove bitter flavor. Make quinoa using package directions.
2. Toast pine nuts in a dry frying pan for 1-2 minutes, until they are golden brown
3. Transfer quinoa to a large bowl and stir in celery, onion, bell pepper, cranberries, currants, and pine nuts.
4. Whisk together dressing ingredients in a bowl and stir into the salad.
5. Season to taste with salt and pepper.
6. Serve garnished with parsley.

Enjoy!

For more information on the USDA's 2010 Dietary Guidelines for Americans please visit: http://www.cnpp.usda.gov/dgas2010-dgacreport.htm

Cheers,
Brittney

Save Money and Slim Down by Bringing Your Lunch to Work or School!

     A great way to consume fewer calories, less fat and sugar, and to save money is by bringing your lunch to work or school. It works by the same principle as not grocery shopping when you're hungry. When 12:00pm rolls around you are feeling the grumbling in your stomach, signally that it's time to eat, you are starving and ready to grab the quickest, easiest, and possibly cheapest thing around. This is especially true if you skipped breakfast (don't do it!), or if you didn't have time for a mid-morning snack (dried fruit or a granola bar are great options!). You may head down to the cafeteria in your building, or you may hop in your car and hit up the drive-thru of the nearest fast food place. These options seem so tempting when you are famished, but you always end up regretting it later, whether it's because you strayed from your healthy eating plan or because all that grease isn't sitting well during that afternoon meeting. Bringing your own lunch can save you all the trouble!

     Try to start thinking about your lunch the evening before, after you eat dinner. At this time your hunger is satisfied so you won't be tempted to add unnecessary, unhealthy foods to your lunch box.

     Taking leftovers is a great way to stretch your food dollar (two meals in one!), and you will make sure they won't go to waste when they accidentally get pushed to the back of the fridge. In this case you can start thinking about your lunch before you even eat dinner the night before. As soon as the food is ready, put some in containers, and put them aside in the fridge. This way you won't be tempted to overeat either! I like Pyrex storage containers because you can put them in the microwave without worrying about BPAs leaking into your food when re-heated.

     If you don't have any leftovers that day or you would rather not take them, try some of these ideas for a healthy lunch. Keep in mind that if you plan ahead, make a grocery list, and do your grocery shopping over the weekend, you can eliminate some unnecessary trips to the store during the week!

     I always make sure I take fruit in my lunch. I also pack an extra piece that I can eat on my commute home, that tides me over and reduces temptation to pick up a snack from a drive through or from the gas station! I pick my fruit based on what is on sale at the grocery store. That typically reflects what is in season!

     If I'm not taking a salad as my lunch I always pack a raw vegetable too. Some good options include:

• fresh bell pepper strips with a side of hummus
• celery with a side of Laughing Cow cheese
• carrots or broccoli and low-fat ranch dressing
• string beans
• sweet potato sticks, yes you can eat them raw!

    I usually take a salad in my lunch. Since it takes time to eat, it feels like I am eating a lot, and the bulk of the raw veggies helps fill me up! Plus, raw veggies and fruit are great natural sources of fiber! Some good options include:

• Caesar salad made with: romaine lettuce, shredded Parmesan cheese, croutons, hard boiled eggs, chopped onions, and Caesar dressing
• Rainbow salad made with: romaine lettuce, cherry tomatoes, sliced in half, chopped orange peppers, chopped red onions, croutons, and papaya citrus dressing.
• Greek: baby spinach, feta cheese, kalamata olives, chopped red onion, tomatoes, cucumbers, peperoncini, and low-fat Greek dressing

     Some quick lunch time sandwich options include:

• BLT or FBLT: Pumpernickel rye swirl bread, light mayo, lettuce leaf, sliced tomato, bacon or two Morning Star fake bacon strips. 
• Cheese sandwich: whole grain bread, 2 slices of cheddar cheese, lettuce, tomato, mustard or light mayo.
• Tuna salad: whole grain bread, tomato slice, slice of cheddar cheese, canned tuna mixed with light mayo, chopped red peppers and chopped onion.
• Chicken salad: whole grain bread, lettuce slice, chopped grilled chicken breast mixed with light mayo, grapes sliced in half, and chopped onion.

     Other lunch items you might consider:

• Low fat yogurt
• Pretzels
• Dried fruit, such as dried cranberries, raisins, or banana chips
• Raw nuts, such as walnuts or almonds
• Dark chocolate square for dessert!

     When 12:00pm rolls around and you are looking for a quick meal to tame your rumbling stomach, you can grab your healthy lunch out of the fridge and enjoy it without guilt! You won't be tempted to run to McDonald's if you have a healthy meal available. You won't have to worry about getting an upset stomach from greasy fast food and you won't sabotage your healthy eating plan! Sure, this takes some planning ahead, but it's worth it, and once you having been doing it for a week or so it will become second nature. You will also save money! If you spend $5.00 on your lunch each work day by going to the cafeteria or a fast food restaurant that's $25.00 per week. And lets be honest, $5.00 per day would be on the low end! That $25.00+ would be more than enough for a head of lettuce, veggies, fruit and a bottle of dressing for that same week. So start bringing your own lunch to work or school, and reduce your calorie, fat, sugar, and artificial additive intake, and save money at the same time!

Cheers,
Brittney

Recipe: Veggie Stir Fry

     Happy Meatless Monday everyone! Here is a great dinner idea for a Monday or any other day you want to go meatless! I find that the greater variety of veggies you add, the less you will feel like you are missing meat. And if you absolutely cannot go without it, try adding a meat substitute such as tempeh, tofu, or veggie sausage. (More on meat substitutes in the future!)

Recipe:     

     Start with the rice! When using long grain brown rice, not instant rice, it will take the longest to cook, so its best to put the rice on first and then do the veggie prep. Long grain brown rice has more protein, iron, thiamin, and niacin than brown instant rice. It has more fiber than white instant rice.

    Follow the directions on the back of the package of rice. I made enough for dinner and to take leftovers for lunch tomorrow. Since I wanted to make two servings, I used 1/2 cup dry rice and 1 cup water; stirred it up in a small kettle, and let it simmer while I was chopping and stir frying the veggies. The rice fluffs up with cooking so 1/2 dry turns into over a cup when cooked!

     For the stir fry itself, I usually use whatever type of veggies I have around. This week I got quite a variety in my CSA and I used some I bought at the grocery store too. 

     Today for the stir fry I used: 

• broccoli 
• mushrooms 
• garlic 
• sweet potato
• orange bell pepper
• carrots 
• green bell pepper
• purple basil
• lime for garnish!

Raw ingredients

     I heated some canola oil in a frying pan and once it was nice and hot I added all the ingredients except the garlic, basil and lime. I like to use canola oil because it has a higher percentage of mono-unsaturated fats, which can help improve cholesterol levels! But don't take this as an invitation to go crazy, only use as much as necessary! As it was stir frying, I added some red pepper flakes (spicy!) and a Thai seasoning blend that I bought from Whole Foods. Once the veggies were nice and tender, I added the basil and garlic. Before I took the veggies off the heat I added the stir fry sauce and stirred it to coat everything. You don't need a lot of sauce, a little goes a long way! Last, I squeezed a little bit of fresh lime over the top.

Stir fryin'

     By the time the veggies were all done, the rice was ready too! Right away I put half of the food in a container for my lunch tomorrow. That way I wasn't tempted to eat more than I should! The rest I served up on my plate and enjoyed, guilt free!

Dinner is served!

     Yum! This is just one of the many ways to enjoyed a meat free meal! Veggies have lots of fiber so the bulk helps you feel full. Eating slowly, enjoying each bite, and listening to your body's fullness cues help make sure you are not stuffing yourself. Nobody wants to feel full and bloated hours after eating a meal! 

Enjoy!

For more information on mono-unsaturated fats please visit: http://www.mayoclinic.com/health/fat/NU00262

Cheers, 

Brittney