THE CANDID RD

Possibly My Last Blog Post; Clean Eating's Panko and Sage-Crusted Pork Cutlets

2012-04-30T06:58:00.000-04:00

The Candid RD....Signing-Off For Now!

I started this blog almost four years ago as a way to teach people about food, and to divulge candid information about labels, ingredients, different food products, and so much more. Meanwhile I landed an awesome job at a supermarket, which required me to....well.....be much less candid on my blog. For the past two years I haven't really been the true "Candid RD", I've been more of the "somewhat Candid RD". I've enjoyed transitioning from talking about foods, ingredients, and products to posting some of my favorite recipes, but it just hasn't been the same experience for me. About a month ago I made the executive decision to call it quits for the time being (who knows, I may one day return, or I may post some cool pictures so I can pin them every once in a while....because I haven't figured out how to pin photos without putting them on a website first).

I've actually decided to start a business, of sorts, where I will be cooking meals for my family (mom, dad, and brother) and neighbors. I love to cook and figure I may as well get paid for it! I will still be using Twitter (@CandidRD), and of course I will still be posting my favorite recipes on my CandidRD Facebook Page and on Pinterest, but for now there will be no more weekly blog posts. I appreciate all of your support and I will continue perusing your blogs for great recipes, tips, ingredient suggestions, and great motivation.

Want a good laugh before I go? Check out one of my first blogs about PMS! It's a real winner ;) haha. And here was my first really popular post, titled "Kale and Bulky Burgers". I'm not sure why it was one of my most popular posts (another favorite was my Low FODMAPs post) but I will tell you that I still make that kale recipe all the time!

And now, for my last recipe....

Panko and Sage-Crusted Pork Cutlets
(Adapted from Clean Eating Magazine)
(Modified to be IBS-Friendly)

Serves 4

Ingredients

1/2 cup brown rice flour, divided
1/2 tsp sea salt
1/2 tsp fresh ground pepper
1 egg
2 tsp Dijon mustard (or grainy mustard)
1 cup whole wheat panko crumbs
2 Tbsp. minced fresh sage
1 lb. pork tenderloin, trimmed of visible fat and cut into 4 3-ounce pieces
2 Tbsp. garlic olive oil (extra virgin is preferred)
1 small red bell pepper, cut into long thin strips
1/2 cup low sodium chicken broth
1 bunch collard greens, ribs removed and leaves chopped (makes about 4 packed cups)
1/2 cup white beans, drained and rinsed
Pinch of red pepper flakes

Directions

1. In a shallow bowl or plate, combine 1/2 cup flour, salt and black pepper. In a separate shallow bowl, mix egg, mustard, and 1 tsp. water. In a third shallow dish or plate, combine panko and sage.

2. On a cutting board or solid work surface, place down ~12 inches of plastic wrap. Center one piece of the pork on the plastic wrap and then place another piece of plastic wrap on top of the pork. With the flat end of a meat mallet (or any other hard utensil, such as an ice cream scoop!), pound pork to 1/4-1/2 inches thick, beginning at the center and working out towards the outer edges. Repeat with remaining pork. Remove and discard plastic wrap. Dredge all sides of the pork through the flour mixture, shaking off any excess. Dredge all side of pork through egg mixture, shaking off excess. Dredge all sides of pork through panko mixture, gently pressing panko onto pork. Transfer pork to a large plate.

3. Line a separate large plate with a paper towl and set aside. In a large nonstick skillet, heat 1 tbsp. garlic oil on medium/high heat. Add half of pork to skillet and cook for 2 to 3 minutes on each side. Transfer to paper towel-lined plate. Repeat with remaining pork, adding additional oil if needed. Cover with foil and set aside.

4. Return skillet to medium-high heat. Add bell peppers and saute, stirring frequently, for 1 to 2 minutes, until softened. Sprinkle remaining 1 tbsp. flour over top and stir quickly. Stir in broth and bring to a boil. Cook for 1 minute, until liquid is slightly thickened (note: this may happen quicker than 1 minute!). Reduce heat to a simmer. Working in batches, add collard greens, about 2 cups per batch, cooking each batch until slightly wilted. Add beans, stir to combine and cook until heated through. Season with pepper flakes and toss to combine; remove from heat. Spoon greens-beans mixture onto serving plates and top with pork, dividing evenly. Serve immediately.

I managed to get Nick excited about this meal, since the pork looked like it had been deep-fried.

Sadly, however, he wasn't a fan of the collard greens. Oh well. At least he agreed to try them. I think I may not have cooked them long enough because they were a little bitter. We were both starving by the time I was ready to serve this meal, so perhaps I slacked at the end!

If you are following The Low FODMAPs Diet, you'll need a Beano with this because of the beans (even if you aren't following the Low FODMAPs Diet, you may still need a Beano to prevent gas and bloatin brought on by beans!).

Nutrition Facts
(Serving Size: 1/4th of recipe)
Excellent source of fiber, vitamin A, vitamin C, and iron

Good source of calcium

Fairly low in sodium, considering it's one full meal!

So. That's it for now. Until next time.......stay healthy!

Tempeh Salad with Dijon, Greek Yogurt and Nooch!

2012-04-27T06:29:00.000-04:00

When I first saw Grace's recipe for "Tofu Eggless Salad" I was bummed because I really dislike tofu, but I loved the recipe. So I thought... I'll use tempeh! Right away I googled, "Can you eat raw tempeh?!". I knew the answer had to be yes, because after all it is a vegetable (a bean, to be precise) but I wasn't sure if it was normal to eat it raw. I soon found that while it may not be the norm to eat raw tempeh, it's been done before and it's not too strange. That's how this recipe came to fruition.

Tempeh Salad With Dijon, Greek Yogurt, and Nooch!
Adapted from Grace's Tofu Eggless Salad
IBS-Friendly

Serves 4-5

Ingredients
8 ounces tempeh
1/2 cup plain Greek Yogurt (or vegan mayo)
1 large carrot, chopped
1 stalk celery, finely chopped
1/4 cup olives (I used green)
3 Tbsp. parsley
2 Tbsp. nutritional yeast
2 Tbsp. dijon mustard
1/2 tsp. turmeric
1/4 tsp. smoked paprika
1/4 tsp. cayenne pepper
Pepper to taste

Directions

Chop the tempeh into small chunks (~1/4 inch) and add to a medium bowl. Add the remaining ingredients and mix until well-incorporated. Scoop onto your favorite bread, serve and enjoy!

Once I made this, I couldn't stop eating it. I grabbed one of our giant forks from the drawer (the fork I typically use for large salads or to serve large meats) and I dug in. HA! NOTE: I actually grated my carrots into strips, but I would recommend shopping them to make this easier to eat.

I packed this in my lunch for a couple days, without any bread. I enjoyed every bite. And of course it tasted amazing on an English Muffin.

Nutrition Facts
(Serving Size: 1/5th of recipe)

Excellent source of vitamin A
Cholesterol free
Almost considered low sodium darn those olives!)
A good source of protein, and iron

QUESTION: Tofu or tempeh? Which do you prefer? Green or black olives? Which do you prefer? I LOVE all olives, but green is my favorite. Any fun weekend plans?

Mushroom-Spinach Eggs Benedict

2012-04-25T06:47:00.000-04:00

I signed up for a subscription to Fitness Magazine (free for joining the health challenge at work), and just like I do with Clean Eating Magazine, I only look at the recipes. When I saw this recipe for eggs benedict I knew I had to try it (mainly because I need more practice poaching eggs, and I know Nick has an obsession with English Muffins. Seriously. He's obsessed).

Sadly for Nick (and for my blog photos) I realized I had accidentally purchased sandwich thins instead of English Muffins. How do you make such a mistake? I'm really not sure. It seems crazy. Either way, it didn't ruin the taste!

Mushroom-Spinach Eggs Benedict
(Modified from a Fitness Magazine recipe)
(IBS-Friendly)
(Serves 2)

Ingredients

3 T plain Greek yogurt
2 t almond milk (or skim milk)
1 t dijon mustard
1 t garlic olive oil
1.5 cups button mushrooms, sliced
4 cups baby spinach
Pinch of ground nutmeg
2 eggs
2 Whole Wheat English muffins (or sandwich thins)
Pinch of salt and black pepper
Fresh thyme sprigs (optional)

Directions

1. In a small bowl, stir together Greek yogurt, milk and mustard.

2. In a large nonstick skillet, heat oil over medium-high heat. Add mushrooms. Cook 4 minutes, or until mushrooms are golden brown, stirring frequently. Stir in spinach and nutmeg and cook until spinach just starts to wilt; set aside.

3. Fill medium nonstick skillet halfway with water. Bring water to a boil; reduce heat to a simmer. Break one egg into a small bowl. Carefully slide egg into simmering water, holding lip of bowl close to the water. Repeat with the remaining egg. Simmer, uncovered, 3 to 5 minutes or until whites are set and yolks begin to thicken. Remove eggs from skillet with a slotted spoon.

4. While eggs simmer, toast muffins/bread. Top one half of each muffin with half sauce, the mushroom and spinach mixture, and 1-poached egg (in that order). Sprinkle with pepper. Garnish with thyme if you wish.

A successful poached egg is one that you cut into and it gently, slowly flows with delicious, succulent yolk. That yolk creates the the perfect "dip" for the other components of the sandwich.

Nick devoured two of these, and I was content with one (but I won't lie, if I had the metabolism of a guy, I would have had two too!).

Nutrition Facts
(Serving Size: 1 sandwich)

QUESTION: When was the last time you poached an egg?? Do you like runny yolks, or do you prefer them to be solid? How about this one....what's your favorite breakfast item to order off a restaurant menu?! Mine is definitely pancakes or a veggie omelet.

Chocolate, Almond, and Dried Plum No-Bake Cookie Bites

2012-04-23T06:15:00.000-04:00

I was perusing The Lean Green Bean's blog one day and came across a recipe for no-bake cookies that caught my eye. I'm a sucker for no-bake cookies (let's face it, I'm a sucker for anything that combines peanut butter or almond butter and chocolate). On my day off a couple weeks ago I decided to make them, but I didn't want to spend $5 on dried cherries, so I used the dried plums I already had (which served as a double win for me because that meant Nick wouldn't touch them, muahaha).

Chocolate, Almond, and Dried Plum No-Bake Cookie Bites
(Adapted from a recipe from The Lean Green Bean)

Makes 16

Ingredients

1.5 cups oats (gluten free if you want)
1/2 cup dried plums, chopped
1/2 cup almond butter
1/4 cup dark chocolate chips
2 T chia seeds

Don't like almond butter? Use peanut butter, cashew butter, or sunflower butter.
Don't like dried plums? Use cranberries, cherries, or raisins
Don't like chocolate? Well then, you're crazy :)
Want these to be vegan? Use carob chips

Directions
Combine the oats, chia, and dried plums in a medium bowl. Mix to combine.

In a small saucepan, melt together the almond butter and chocolate. Mix to combine.

Add the melted almond butter and chocolate to the dried ingredients. Mix to combine.

Drop about 16 cookies/bites on a cookie sheet. Put in freezer for about 15 minutes, or longer (until they start to get hard).

ENJOY!

Note: These can be stored in the fridge for about two weeks, or the freezer for....ever!

I don't know what it is about these, but they are addicting and I can't stop eating them. They might be a replacement for my old favorite homemade granola recipe.....I haven't decided yet. I keep them in my freezer at all times, and pretty much nibble on them through the day.

Nutrition Facts
(Serving Size: 1/16th of recipe)

Can you beat a snack that is less than 100 calories, contains basically zero sodium, plus chocolate, and provides close to 2 grams of fiber? Yes, you probably can, but still...the stats are pretty great. You can make this snack even more filling and nutrient-packed by eating it with a cup of almond breeze or even crumbled in some plain Greek yogurt.

QUESTION: What do you crave in the middle of a long day?! I tend to crave salty snacks like salted cashews on some days and sweet snacks (like these no-bake bites) on the other days.

Chia in My Yogurt, and Another Chia "Pudding"

2012-04-20T06:30:00.005-04:00

I have attempted to sample chia "puddings" to guests and team members where I work, and I find that about 50% of the people love them, and then 50% hate them (and when they hate them, they really hate them!). I think there are three things that prevent people from enjoying chia "puddings";

1) The texture. For some people who are sensitive to weird textures, chia puddings are a not go. 2) The appearance. Chia seeds are dark and when they turn to gel they look kind of ugly (ok, really ugly) and that's a turn off for some people.
3) Chia seeds are very bland, and you need to add a lot of flavor to your puddings in order to get a good taste. As a dietitian I try not to add too much sugar, but for some people that's no bueno. Sorry!

I'm not sure where I saw this recipe, originally, but I'm almost positive it was on Teri's blog. I liked it right away because it called for tahini, and I'm always looking for new ways to use tahini (ways that don't involved chickpeas!)

Tahini and Chia Pudding
(Makes 2 servings)

1/4 cup chia seeds
3/4 cup unsweetened vanilla almond milk
1 T tahini
1/2 tsp vanilla
Pinch of salt
Fruit to add for toppings (frozen berries, banana, etc.)

Mix all ingredients together and chill for 30 minutes. Serve with fruit (bananas work really well, and I also enjoyed it with frozen berries)

This definitely had a different taste. I liked it a lot, especially considering the nutrition facts for one serving;
Look at all of that fiber! Yes, this is high in fat, but let's not forget tahini and chia seeds both offer the beneficial polyunsaturated fatty acids (and chia provides omega-3). This would make a great breakfast, topped with some fruit, or even a nice hearty snack. It's very filling.

And before I end my chia posts for a while (I think I'm all chia'd-out) I have one more chia creation to share! I talked to a customer at work the other day who told me something fun that she does with chia. She said she adds the seeds to a bit of juice and once the seeds and juice have sat in the fridge for a while, and the seeds have turned the juice into a jell-like consistency, she mixes it into Greek yogurt. I loved this idea, so I tried it.

This is something I will do often, as it adds the prefect amount of sweetness to plain Greek yogurt (plus some vitamin C, fiber, and omega-3).

Ingredients
1 T chia seeds
3 T juice (I used 100% pomegranate juice)
(**You can also use a low calorie juice, such as V8 Light **)
1/2 cup plain Greek yogurt

Directions

Let the chia + juice sit in the fridge for about 20 minutes.
Add the chia/juice combination to your yogurt, and mix well.

Question: Go ahead, tell me the craziest thing you've done with chia! If you haven't tried it, do you think you will?

Any fun weekend plans? I actually have tomorrow off because my cousin is getting married. I'm so happy for her!

How I Meal Plan, and A Must-Read Book for Foodies!

2012-04-18T06:55:00.002-04:00

The average U.S. family of four spends from $500 to $2,000 a year on food they never eat, according to researchers' estimates (Source)

I think this stat has a lot to do with how often our eyes are bigger than our stomachs......

One of my missions in life is to waste as little food as humanly possible. The only time I really waste food and don't feel bad about it is when someone gives me a large plate of cookies or half of a leftover carrot cake (this happened last week...) and I feel that it's best to waste it in the trashcan vs. wasting it in my stomach.

When I was growing up my mom did a great job of training me on how to not waste food, and to take advantage of all the resources that were available to me before going out and buying more. Of course I hated it when I was young. We'd have conversations like this;

Me: "Mom, I want pizza!"

Mom: "Gina, we have a pizza dough mix in the cabinet, plus some great toppings in the fridge, let's make a pizza!"

Me: "Awww, mom! It's not the same as Pizza Hut"
(Note: Pizza Hut used to be my favorite. Not anymore. Blah)

Mom: " We can order a pizza next time, but for now let's eat what we have. We can try really hard to make it taste the same"

Today, I really appreciate these lessons that I learned as a child. Looking back, the homemade pizzas and the homemade mac and cheeses really weren't as bad as I made them out to be. Thanks mom :)

Here are some of the strategies I use for not wasting food and for meal planning. First, I have a white board on my fridge, with colorful dry-erase markers.

Categories

Make

This is where I list the 2-4 recipes I plan to make during the week (I'll admit, it typically ends up being only two recipes....)
If the recipes are from a magazine I use magnets to post the recipes on my fridge

Use

This is where I list what's currently in the fridge and needs to be used. I typically include a "use-by" date next to the food I list.
I look at this list whenever I open the fridge because it helps me decide what to throw together for lunches and dinners (on days that I'm not using a planned recipe).

Freezer

This is where I list what's in our freezer that can be incorporated into a meal. I hate it when good proteins get lost in the freezer, only to be completely ruined because I forgot about them.
I always list whether the proteins are raw or cooked. Sometimes I will cook chicken, for example, and freeze it to eat later in the week, or the next week. If it's cooked I feel that it needs to be eaten sooner than if it's raw.

Here is my new method for creating a grocery list. I used to use a pad of paper that I would update, constantly (and therefore waste a lot of paper because I'd end up re-writing the list several times). That got really old....and unorganized. Recently I did this to save paper and time;

The foods and beverages that I buy consistently were printed from an excel chart with a box to the right that I check off when I need the item. The blank space to the right is for the other items I need to get. Before I go to the store I write the final list on a piece of paper, then use Windex to erase the list and start fresh. I have this hanging on the side of our fridge where it's easy to just go write something, and it's out of view (my mom would call this "tacky" if it was within view!).

And how do I plan recipes? Pinterest, of course! I try to pin one or two new recipes each day, and each week I pick two of them to make. I used to keep a running list of recipes on my fridge, but Pinterest makes it so much easier.

QUESTION: What are your methods for staying organized in the kitchen, meal planning, and not wasting food?

It's been a while since I've posted a new book, so I thought I'd share my latest find with you because it's the perfect book for foodies! I'm about halfway into this book and it's very entertaining and incredibly interesting. It's more of an educational book about smell and the olfactory system than anything else, but there is a great story involved as well. It's definitely a good read.

QUESTION: What was the last great book you read?

Meatless Meal; Grilled Portobella Mushroom and Swiss Sandwiches

2012-04-16T06:30:00.001-04:00

A couple months ago Nick told me he wanted to become a vegetarian. Right away I was curious and started asking questions. As we started talking I realized he believed that a vegetarian diet would keep him slender as he aged. I had to let him down gently by informing him that he can't just become a vegetarian and eat bread and pasta all day (that's what he was envisioning....) and that he would have to work a bit harder to make sure he is still balancing his carbohydrates, proteins, and fats (this is certainly doable, but not for someone like Nick....no offense to him, but he doesn't shop for groceries or cool!). I talked him out of the idea (mainly because I didn't want to start making all vegetarian meals for dinner) but we decided to start doing more vegetarian meals throughout the week (although our version of vegetarian is more lacto-ovo vegetarian, because we just love our eggs and cheese! We don't ever use a lot, but for us a little goes a long way.). This grilled portobella mushroom sandwich was such a hit that I believe it will be showing up on our menu often.

Portobella mushrooms contain the following (per 1-cup grilled);

A good source of protein (10% DV)
An excellent source of several B-vitamins
Only 40 calories
ZERO saturated fat and cholesterol (The true benefit of a vegetarian diet!)

Grilled Portobella Mushroom and Swiss Sandwich
(Adapted from a recipe from Giant Eagle)
(IBS-friendly)
(Makes 3 sandwiches)

Ingredients
1 T garlic olive oil
1 tsp. Italian grill seasonings
2 T water
3 large portobella mushroom caps, cleaned
Salt and pepper for seasoning
2 T light mayonnaise
1/4 cup roasted red pepper bruschetta topping or spread
1 tsp chopped fresh thyme leaves
6 slices of your favorite hearty bread
2 ounce package low-fat Swiss cheese, thinly sliced (~4-5 slices)
2 cups arugula

Directions

1. In a small bowl combine oil, seasonings and water. Place mushroom caps in a shallow dish and coat with oil mixture; season well with salt and pepper.

2. Preheat grill (or grill pan) to medium heat. Grill mushroom caps, covered, for 5 minutes on each side. Cool slightly and cut each crosswise into 6-8 thin slices.

3. In another small bowl combine the mayonnaise, roasted red pepper bruschetta and thyme; mix well to combine.

4. Set oven to broil. Place the bread slices on a baking sheet and broil for 1 minute to toast (or use a toaster). Spread mayonnaise mixture evenly on one side of each bread slice and layer each piece of bread with 1 slice of cheese. Return to oven and broil for 1-2 minutes until cheese is melted.

5. Build sandwiches by layering sliced mushrooms and arugula leaves on top of three bread slices. Top each with the remaining toasted bread slices. Serve warm.

After first bite: "Wow, Gina, this is GOOD!"

"What's in this again?!"

"I can't get enough! I want another one, please."

Nutrition Facts
(1 full sandwich)

I won't lie, I was thinking about putting an egg on top of this sandwich (you know, a soft-boiled egg with a runny yolk? Doesn't that sound good?) but I was incredibly pleased with this sandwich, without the egg.

QUESTION: How do you use portobella mushrooms? Do you have any recipes to share?

The Best Tuna Burger I've Ever Made

2012-04-13T06:20:00.000-04:00

Not too long ago I pinned a recipe from Heather for salmon burgers, which I decided I would modify and turn into tuna burgers. I'll admit it, I've never been very successful with tuna burgers so to say these were the "Best I've made" isn't really saying a lot. However, they truly were absolutely delicious. The day I made these burgers I happened to be in one of those starving situations where I had been in a meeting at work and went too long without food. I came home and made these and ate two in about 5 seconds. That, my friends, is why you shouldn't let yourself get too hungry! I ate them way too fast, but boy were they good (and yes, they were still good the next day when I wasn't starving. And, they even tasted good cold).

I don't buy tuna often, but when I do I typically buy Starkist in the pouches (they are easy to open and don't need a lot of straining, plus they aren't in a can....I'm not so sure I trust cans anymore). The last time I was at the store I found this tuna that was "wild caught", plus it had a couple other label claims that interested me;

Four times the omega-3 and less than half the mercury (compared to comparable brands).

I like to buy the albacore tuna because it's got the highest amount of EPA and DHA, compared to other tunas (like white tuna). However, it also has the highest amount of mercury. I liked this brand because it claimed to have less mercury and even more EPA and DHA. The chart below lists the mercury content and EPA/DHA content of some of your favorite fish (Source: USDA Dietary Guidelines). Notice light canned tuna has much less mercury than albacore (ladies, if you're pregnant, stick to the light canned tuna!).

Tuna Burgers
(IBS-Friendly)
(Adapted from Heather's recipe)
Serves 4

Ingredients
6 ounces canned tuna, strained well
1 egg + 1 egg white
2 Tbsp. fresh parsley
2 Tbsp. panko bread crumbs
1 Tbsp. chopped celery
1/2 Tbsp. lemon juice
Dash of sea salt and pepper
1 tsp. garlic olive oil

2 Tbsp. plain Greek yogurt
1/8 tsp. cayenne pepper

Directions
In a medium bowl mix all of the ingredients together, minus the oil, yogurt and cayenne.

Form four patties with the mixture.

Heat a medium sized skillet on medium-high and add the garlic olive oil.

Meanwhile, mix together the Greek yogurt and cayenne (for the sauce)

Once the pan is hot, add the burgers and cook for about 3 minutes on each side (or until browned).

Serve the burgers on whole grain toast or a whole grain bun, and spread the greek yogurt mixture on top.

This burger may look average, but let me tell you, it was way beyond average and I will be making it for years to come!

Nutrition Facts
(Serving size: one burger, without the bun)

Question: Do you like tuna? What's your favorite way to eat it and what's your favorite kind?

Any fun weekend plans? I'm working tomorrow but have Sunday off. Wahooo!! No big plans, other than grocery shopping and wedding planning :)

BBQ Tempeh with Bell Pepper and Avocado

2012-04-11T06:10:00.000-04:00

I've been trying to find some good tempeh recipes lately and this one got my attention right away. I've made quite a few of Grace's recipes in the past, and I've never been disappointed. Of course, as usual, I made some modifications so as to make this recipe FODMAPs-friendly, but if you'd like to try the original version check it out here. I also modified the recipe to make it a bit lighter (I used less BBQ sauce, added more bell pepper, and used less oil).

Ingredients

8 ounces tempeh, cubed
1 bell pepper, chipped
1 T garlic extra virgin olive oil
1/4 cup + 1 T BBQ sauce
2 T tomato paste
1/2 cup water
1/3 cup chopped cilantro
1 avocado
Salt and pepper to taste
Optional: Whole wheat buns or tortillas

Directions

1. Heat oil in a saute pan. Add chopped bell pepper and tempeh. Cook until both are browned and slightly tender (~5 minutes, mixing occasionally). Season with pepper and a dash of salt.

2. Stir in tomato paste and saute another minute. Add BBQ sauce and water. Cook, stirring frequently, until mixture thickens but still remains saucy (you may have to add more water if you want, but I liked mine sort of dry and concentrated!).

3. Add cilantro 1-2 minutes before removing from heat, cooking until cilantro is wilted (about 1 minutes, or less).

4. Add the final mixture to a whole wheat bun, tortilla, or eat it alone in a bowl. Chop your avocado and sprinkle on top for a garnish and extra deliciousness.

Nutrition Facts
Serving Size: 1/4 of recipe
Note: Does not include a bun or tortilla

I'm so thankful that tempeh doesn't give me the same problems as tofu. I actually enjoy tofu but the gas it gives me isn't even worth it. Tempeh, on the other hand, is a good friend of mine. The fact that it's cultured means that it doesn't cause me stomach issues. I really like the texture too (Nick, on the other hand, is not a fan. He has issues with different textures other than the normal meat and poultry. I need to continue trying to train him....)

QUESTION: What's your favorite meat-replacement? Which do you prefer, tempeh or tofu (or neither??).

Easter Day: Spinach Salad, Simple Gluten Free Lemon Bars, and Raw Carrot Cake Bites

2012-04-09T06:30:00.002-04:00

We had Easter brunch at my parent's house this year. I was asked to bring a vegetable, but I decided to bring a vegetable and a gluten free dessert because I actually had extra time this week to bake! Both my mom and I both try to avoid wheat, and my aunt, uncle, and cousin are completely gluten free, so I figured I might as well bring a tasty gluten free treat. My dad's birthday was on Wednesday and I also wanted to make something that he would enjoy. I thought about attempting a gluten free carrot cake (his favorite dessert) but soon realized that would likely take more time than I had (I would have had to make time for a test run!). I also thought about making raw carrot cake bitess, which I had made for a party earlier in the week, but I figured my dad wouldn't be happy with this "pseudo carrot cake" (although they were fantastic).

Instead I decided to make lemon squares.

I found this recipe for easy lemon squares on myrecipes.com (my knew favorite recipe website) and simply modified it by using brown rice flour instead of all-purpose wheat flour. VOILA! Gluten free (and whole grain!)

Hint: When you make these bars use a glass dish so you can make sure that the crust is even when you press it down. If the crust isn't even then the filling won't be even either, and you'll end up with a half over-baked and half under-baked batch of lemon bars. Take it from me, it's not fun.

These bars were delicious. They were so delicious that Nick even ate my failed batch! While they would have tasted better right out of the oven (or at least somewhat warm), even after being cooled with 24-hours they were packed with lemon flavor and a starchy/sweet aftertaste.

I also made a spinach salad. Who doesn't like a spinach salad on Easter Sunday?!

Easter Spinach Salad
(Serves 6)

Ingredients

6 cups raw baby spinach
6 hard-boiled eggs
1/2 large red onion, sliced
1.5 cups raw mushrooms, sliced
1 cup of your favorite croutons
Dressing of your choice, we used a balsamic vinaigrette (hot bacon dressing is the best!)
Salt and freshly ground pepper to taste

Directions
Combine all ingredients in the order shown above.
Easy.
Enjoy.

No Easter ends without some good chocolate. My Aunt JoAnn made chocolate peanut butter eggs (with dark chocolate. Shhh...don't tell Nick!). They were sinfully delicious and I may have had three. She also made chocolate coconut "nests". Cute, right??

QUESTION: What is your favorite Easter candy (or if you don't celebrate Easter, what's your favorite Spring dessert)? Least favorite Easter candy? Mine favorite is the humble PEEP (although it's no longer unique as an Easter candy because you can get them throughout the year). My least favorite Easter candy is jelly beans (aside from the Starbust ones!).

Clean Eating's Maple-Dijon Cod

2012-04-06T06:30:00.000-04:00

My best friend Cathy got me a subscription to Clean Eating Magazine a couple years ago, and I requested (yes, I really did make a request as to what I wanted for Christmas!) she get it for me again this year because the recipes are rockin'! Like I've said before, I'm not a fan of their nutrition information (I always seem to find inaccurate statements, and even when I write them and they admit they were wrong they never post them on their "comments to the editor" page. Go figure), but their recipes make the magazine worth reading. The recipes do all seem to be fairly low in sodium, so if you aren't used to lower sodium dishes they might take some getting used to (but in my opinion, you should get used to using less sodium in your food and recipes!).

A few Sundays ago Nick and I decided to have his mom over for dinner. Nick's mom, Dee, is a real foodie and is willing to try just about anything. I love that about her because I never hesitate to make new and unique dishes when she comes over (she inspired me to make this avocado ice cream) and that's not to mention the fact that she always serves some great food when we go over to her place for meals (and Nick's sister, Meghan, is also a real talent in the kitchen!). So on this particular Sunday I really wanted to make fish. Nick will only eat fish that doesn't "taste like fish" so cod was my best option. I grabbed my Clean Eating Magazine and flipped to a recipe I had tabbed; Maple-Dijon Cod. I made a few minor adjustments (due to my low FODMAPs diet) and came up with this;

Maple-Dijon Cod
(IBS-Friendly)
(Source: Clean Eating Magazine)

Serves 4

Ingredients
2 t olive oil (for fish)
1 t garlic olive oil (for spinach)
3 T black or brown mustard seeds
2 T Dijon mustard
2 T pure maple syrup
1 t balsamic vinegar
Kosher or sea salt, and fresh ground black pepper to taste
4 5-ounce pieces of center-cut cod fillets
10 cups raw spinach

Directions

1. In a small nonstick skillet, heat 2 tsp olive oil on medium-low heat. Add mustard seeds and stir to coat. Cover and cook until seeds begin to pop (about 4-5 minutes). Once they begin to pop, and they've been popping for about 30 seconds, turn off the heat and let sit, covered, until popping stops (about 1-2 minutes). Transfer the seeds to a mixing bowl and add the dijon, maple syrup, vinegar, salt and pepper, and mix well.

2. Adjust oven rack ~5 inches from the heating element (broiler) and preheat the broiler to high. Line a baking sheet with foil and arrange the cod on baking sheet in a single layer. Spoon the dijon mixture over top of the cod, making sure to not get much on the foil (because it will burn!).

Broil until cooked through and flakes easily (about 8 minutes). Remove from oven and cover loosely with foil to keep warm.

3. Heat a large skillet on medium-high and add 1 tsp garlic olive oil to pan. Add the raw spinach and saute until it's wilted (about 2 minutes). Spoon the spinach onto serving plates, and top for the cod.

I served this with mashed sweet potatoes as the side (since Nick insists on having a starch, or two, with all of his meals). For dessert we had Girl Scout Cookies (or wait, Dee and I didn't have any, but Nick had eight. No joke. Dee and I were content with our alcoholic beverages; Dee had wine, I had an IPA beer). This recipe was devoured by all three of us, and will certainly be made again. And again. And...again.

QUESTION: Do you ever use mustard seeds in your cooking? I'd never seen a recipe with mustard seeds, so this was a first for me!

Any fun plans for Easter? My mom and dad are hosting Easter this year, which means no travel this year (yeah!). Not that I ever travel far, but it's nice to have a 2-minute drive :) I'm making a spinach salad and gluten free simple lemon bars. I'll be posting the recipes on Monday!

I Got the Moves Like Alton (Scrambled Eggs, Alton Brown Style)

2012-04-04T06:20:00.002-04:00

Nick and I have scrambled eggs for dinner about once or twice a week. It's really one of our favorite meals (and I love it because it's just so darn easy!). We always pair our eggs with lots of vegetables, don't worry.

I received Alton Brown's first cookbook for Christmas a couple years ago, but I've only used it a couple times. The other day I was flipping through the book and found his recipe for eggs. I decided to take a break from my normal, lighter egg creations, and try eggs "Alton Brown Style".

Scrambled Eggs, Alton Brown Style
Serves 2

Ingredients
3 large eggs
1 pinch kosher salt
1 grind black pepper
3 T whole milk
1 T unsalted butter

Directions

1. Whisk the eggs, salt, pepper, and milk together until light and foamy. Add the butter to a 10-12 inch nonstick skillet and put it over high heat.

2. When the butter bubbles (after about a minute), pour the eggs straight into the middle of the pan, which will force the butter to the edges of the pan (see photo below). Next, stir slowly with a rubber or silicone spatula.

3. As soon as curds (big soft lumps) begin to form, drop the heat to low and shift from stirring to folding the curds over on themselves while gently shaking the pan with your other hand.

4. As soon as no more liquidous egg is running around the pan, kill the heat and transfer to your plate.

5. Let the eggs rest for one minute to finish cooking.

6. ENJOY!

Serving Size: 1/2 of total recipe

When I normally make eggs I don't use butter or whole milk. In fact, I typically use almond milk (no joke) and about 1/2 tsp olive oil to prevent the eggs from sticking to the pan. Needless to say, these eggs were probably the best we've ever had. I insisted that we eat them with about two cups of broccoli. Nick, of course, also had to have bacon and a giant piece of whole grain bread with his eggs.

These eggs didn't even need cheese or Red Hot. Now that's saying something! Alton, you're a genius.

QUESTION: What's your favorite way to eat the humble, delicious, protein-packed egg? Last night I poached an egg for the first time in a very long time. I can't wait to share the recipe with you soon!

Buckeye Ice Cream and Gluten Free Walnut Oat Cookies

2012-04-02T06:50:00.001-04:00

I thought this ice cream would bring us good luck in the final four against Kansas on Saturday night, but I was wrong. I won't talk about the game, because it was depressing..... but the food we ate during the game was amazing (homemade spinach pasta with veal marsala, made by Nick's friend and boss, Matt. Amazing). The dessert wasn't too shabby either, if I do say so myself.

I could have made buckeyes for dessert on this special occasion, but instead I decided to make buckeye ice cream (a healthier version, of course) and for an added bonus I figured why not make some walnut oat cookies?! After all, who knows when we'll be in the final four again (although I'm hoping it's as soon as next year).

Lighter Buckeye Ice Cream
(Makes ~10 servings, 1/2 cup each)

Ingredients

BUCKEYE PRIDE! (optional, but highly suggested)

2 cups chilled half and half
1 cup unsweetened almond milk
3/4 cup sugar
2 heaping Tbsp. peanut butter
1 Tbsp. unsweetened cocoa powder
1 cup brownie chunks
2 tsp. vanilla extract

Directions

In a medium bowl mix the sugar and almond milk until the sugar is dissolved. Add the vanilla flavoring and the peanut butter. Mix/whisk well until the peanut butter is blended.

Add the chilled half and half, mix well.

Pour the mixture into your prepared ice cream maker and make according to the manufacturer's directions. Once the ice cream starts to get churned, add the unsweetened cocoa powder.

Once the ice cream is finished, add the chunks of brownie. Mix well.

Let chill in the freezer for about an hour, or longer (to get the ice cream to freeze and not be so soft).

Nutrition Facts
(Serving Size ~ 1/2 cup)

Compared to another brand of "Buckeye Ice Cream" (below), which has......

More calories
More fat (especially saturated)
More cholesterol
More sodium

We enjoyed the Buckeye ice cream as we watched our Buckeyes lose....

The rich, flavorful taste almost made up for the awful loss (ok, not even close, but it was delicious ice cream nonetheless).

And why not add some cookies to the mix?!

Whole Grain Walnut Oatmeal Cookies
(Gluten Free, makes ~24 cookies)
Adapted from a Cooking Light recipe

Ingredients

1/2 cup sugar

1/3 cup dark brown sugar

1/4 cup butter, softened

1 tsp. vanilla extract

1 large egg

3/4 cup brown rice flour

1 cup gluten free old fashioned oats

1/4 tsp. salt

2/3 cup golden raisins

1/4 cup chopped toasted walnuts (use a skillet, on medium, and heat for about 5 minutes)

Cooking spray

Directions

Preheat oven to 350º.
Place first 5 ingredients in a large bowl. Beat with a mixer at medium speed until well blended. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, oats, and salt to egg mixture; beat well. Stir in raisins and walnuts.
Drop by level tablespoons, 1 1/2 inches apart, onto a baking sheet coated with cooking spray. Bake at 350º for 12-15 minutes or until lightly browned. Remove from oven; let stand 2 minutes. Remove cookies from baking sheet; serve warm.

Nutrition Facts

(Serving: 1/24 of recipe)

I wasn't going to toast the walnuts in this recipe, because I felt lazy when I made these, but let me tell you it made all the difference. Toast your walnuts. I might even argue that these cookies would have tasted even more amazing with a few more walnuts. Either way, they were so amazing and I will make them again. They tasted great crumbled on top of the ice cream, actually.

Next I want to try this recipe from Grace at Food, Fitness, Fresh Air.

Question: Are you a fan of the peanut butter and chocolate "buckeye" combination? What's your favorite "buckeye" dessert? Have you tried my lighter buckeyes?!

Chia, Goji, Oat and Nut Butter Chewy Granola Bars (Gluten Free)

2012-03-30T06:30:00.001-04:00

I've been into chia lately, mainly because Dr. Oz talks about it all the time and I get a lot of questions about it at work. I finally got sick of giving the answer "I've never used it before, sorry", so I started experimenting with it a bit more (see my chia "pudding" post).

The other day I tried adding chia to granola bars. I found a great recipe on the Nativas Naturals website and did a little manipulating. The actual bars are bigger than this, I just cut them up into "Granola bar bites".

Chia, Goji, Oat and Nut Butter Chewy Granola Bars
(Makes 12 bars)

Ingredients
2 cups old fashioned oats
1/4 cup peanut butter (just peanuts)
1/4 cup almond butter (just almonds)
1/2 cup unsweetened applesauce
1 banana, mashed
1/4 cup maple agave nectar
1/2 cup puffed cereal (I used Kashi)
1 tsp nutmeg
1 tsp vanilla extract
4 Tbs chia seeds
1/4 cup dried goji berries
1/4 cup dark chocolate chips

Directions
1. Preheat oven to 350 degrees.
2. Add everything to a large bowl
3. Using clean hands, mix all ingredients together.
4. Spread the mix onto a baking sheet and press down so that it's even thickness (the mixture may not spread throughout the entire baking sheet, and that's ok. I made mine really thick so there was still some space leftover on my baking sheet)
5. Bake 15-20 minutes (depending on how thick you make them!)

Nutrition Facts
(Serving Size: 1/12 of the recipe)

I made these at work once and most people loved them, but others not so much (this is pretty typical for my demos, especially the ones that aren't loaded with sugar!). I thought they were really delicious, but even more delicious when crumbled on top of some vanilla Greek yogurt.

QUESTION: Do you like your granola bars to be chewy, or crunchy? I like both, but typically I prefer chewy (I do love Nature Valley bars though, which are very crunchy!)

Any fun plans for the weekend? I have a really fun plan for tomorrow after work...... KICK SOME BUTT IN THE FINAL FOUR! GO BUCKEYES!!!

Brussel Sprouts and Bacon. A Match Made in Heaven.

2012-03-28T07:00:00.001-04:00

Bacon and Dijon Brussel Sprouts

(Makes 4 servings)

~15-20 fresh brussel sprouts, cut in half
2 slices nitrate-free bacon
2 T dijon mustard
Salt and pepper to taste

Directions

Cook the bacon on a skillet until nice and crispy. Transport the bacon onto a plate and allow to cool. Meanwhile, add the brussel sprouts to the skillet with the bacon fat (I poured some of the fat out, and left about 1 T). Saute the brussel sprouts for about 10 minutes, or until they start to get soft. While they are sauteing, break the bacon into little pieces and add to a bowl. Once the brussel sprouts are cooked, add them to the bowl with the bacon, then add and mix in in the dijon mustard. ENJOY!

The best part about this recipe was that Nick loved it so much that he actually requested it again the following day!

Nutrition Facts
(Serving Size: 1/4th of total recipe)

If you want to learn more about the amazing nutritional benefits of brussel sprouts (a cruciferous vegetable) check out this link. Two of the highlights of this vegetable are it's cholesterol-lowering ability and it's chemoprotective ability.

QUESTION: Have you ever taken a vegetable that a loved one or friend claimed to "hate" and created a version of it that he/she actually loved?!

Tips for Weight Management; Volumetrics and My Food Label Guide "Phone App"

2012-03-26T06:15:00.008-04:00

That's a lot of broccoli.

But, even with the tiny bit of oil that was used to cook the broccoli, that large bowl of broccoli still contains less calories than 2 T (one serving) of this peanut butter.

And yet, I feel much more full after eating that broccoli!

Two things prompted me to write this post on volumetrics. First was the article in March's Nutrition Action Healthletter. The second thing that prompted me to write this post was viewing the documentary "Forks Over Knives". I was so excited to see this movie, yet I was extremely disappointed with the one-sided views portrayed throughout (I was going to write a post about it, but I don't even want to). The one good part of the movie was when they discussed how certain foods, like fruits and vegetables, expand our stomachs and send signals of satiety to our brain, and how the same number of calories worth of a burger or even olive oil (aka more energy dense, less nutrient dense, and less voluminous kinds of foods) will not expand the stomach as much, and will not send those same fullness signals to the brain.

Source: iStockPhoto

definition of nutrient density: lots of nutrients for few calories, and typically more volume of food

definition of energy density: lots of calories (aka: energy), little nutrients and little volume of food

Last Monday I posted my own "Fad Diet" (aka my own personal diet that I'm trying to promote and make a ton of money off of. If you eat like me, you can be skinny too! Haha, jk, such a joke, I love making fun of fad diets). Anyway, something that I didn't mention in that post is that I choose foods based on the concept of volumetrics. Like most people, I love food, and I love to eat, but I often fall into the trap of eating despite not really being hungry. I could sit here and lie to you and tell you that I eat intuitively 100% of the time, but that's not true (although I'd like to think I eat intuitively about 85% of the time!). Where am I going with this? Like most Americans I like to eat food, and I find that I enjoy higher volume foods because they take me longer to eat and they fill me up more because of their higher volume (even if they don't always contain more fiber, fat, and protein ---- all components of food that promote fullness and satiety).

Another benefit of higher volume eating, despite the fact that you get to eat more (eat more volume, but not necessarily more calories, that's the key here) is that those higher volume foods tend to be healthier (not always though, such as my rice cakes that I love to eat. They don't really provide any health benefits, but they are high volume, for few calories!).

For this very reason I like to add vegetables and/or fruits (or other foods that are high volume, high nutrient density, low energy density) to my foods......

I layer my parfaits with pumpkin and frozen berries.

I add a thick layer of steamed veggies on top of a thin layer of pasta.

I rarely use my juicer because this is what happens to the fiber/ruffage of my fruits and veggies (aka; the components that add volume and nutrient density!)

And if I do juice, I use this ruffage in other recipes (such as smoothies).

I add extra vegetables to my frozen meals, such as this frozen meal from Macaroni Grill. See how green it is? I added an entire bag of frozen kale in order to expand the volume, and increase the nutrient density of the meal.

Here are some higher volume, higher nutrient-dense, lower energy-dense foods;
(Source: Nutrition Action Healthletter. )

Celery and cucumber
Cooked asparagus
Salad greens
Salsa
Strawberries
Vegetable soup
Peaches
Watermelon
Light or low fat yogurt (unsweetened)
Oranges
Blueberries
Lentil soup
Cottage cheese
Grapes
Tofu, firm
Sweet potato
Bananas
Bran flakes
Brown rice
Shrimp, steamed
Turkey breast
Light tuna

Here are some lower volume, lower nutrient-dense, higher-energy dense foods (plus my suggestions for swaps);
(Source: Nutrition Action Healthletter. )

Bread
French fries -----(choose baked versions!)
Light mayo
Raisins -----(choose grapes!)
Hard pretzels
Trail mix ----- (skip the added sugars!)
Crackers
Granola bars
Ranch dressing ------ (Use oil and vinegar!)
Bacon
Potato chips (choose air-popped popcorn!)
Oil -----(Just cut down, and remember a little goes a very long way)

Before I finish this post, don't forget to check out my label book/Smart phone app, which is finally finished and on sale! You can read all the details here. Let me know if you have any questions.

QUESTION: What's your favorite way to add volume and nutrient density to your meals? Do you have any swaps that you like to use (for example; instead of eating 100 calories worth of raisins, eat 100 calories worth of water-packed grapes).

HAPPY MONDAY!! Yes, it can be a happy Monday :)

My First Experience With Chia Seeds; Banana, Peanut Butter and Chia "Pudding"

2012-03-23T07:33:00.002-04:00

I do not consider chia seeds a miracle food like so many people do (especially not these chia seeds), but I do think they makes a great addition to a healthy diet. One tablespoon provides a whopping 4-5 grams of fiber, ~2.4 grams of omega-3 (plant based ALA), and a handful of some antioxidants, but let's be honest, all plant foods (specifically seeds) provide fiber, antioxidants and some type of healthy fat. Right? However, something that is unique to the chia seed is that you don't have to grind them or chew them extra well in order to derive their healthy oils (this is not the case with flaxseeds, which you do need to grind) and they also have the ability to gel. I learned this when I read this post from Lisa at Healthful Sense (and apparently you can use 1 T chia seeds plus 3 T water to replace eggs in recipes). For my first experience with chia seeds I set out to make the following "pudding".

Raw Banana, Peanut Butter, and Chia Pudding
(Makes 4 large servings)
(A slightly modified version of a recipe found on Lisa's blog)

Ingredients
1/2 cup chia seeds
2 cups unsweetened vanilla almond milk
3 T peanut butter (I used one with only peanuts in the ingredient list)
2 T unsweetened cocoa powder
1 packet Truvia (or your favorite non-calorie sweetener)
1 t Cinnamon

1.5 bananas, mashed
Walnuts (optional for garnish)

Instructions
In a large bowl mix together the chia seeds, almond milk, and peanut butter. Once mixed, add the mashed banana and cinnamon. Put in the fridge for about ten minutes, then take out and mix again. Put back in the fridge for about 30 minutes or overnight.

Once ready to eat, add more cinnamon and/or chocolate if you want, and top with walnuts for an optional garnish.

Here is a close look.

And here is an even closer look.

I made this at work once and let some of the team members in our pharmacy try it. They freaked out when they saw it! I mean, it doesn't look very good, but some of them were pleasantly surprised. Some, however, really disliked it. The texture is very...unique. I personally loved it!

Nutrition Facts
(Serving Size: 1/4th of the recipe)

Want to stay full for a very, very long time? Eat this for breakfast! I mean, seriously, almost 10 grams of protein and 14 grams of fiber?! I don't think you could get any better than this for a complete breakfast. I would like to try adding some unsweetened cocoa powder next time, since I'm still obsessed with that stuff.

QUESTION: What's your favorite way to use chia seeds?

Pork Chop Success! Grilled Lemon-Herb Pork Chops

2012-03-21T06:40:00.002-04:00

I love pork chops, but every time I attempt to make them they turn out dry and tough. Recently I set out on a mission to find a great pork chop recipe that would help alleviate my pork-chop-induced stress. I went to my favorite recipe website, AllRecipes.com and found a recipe that sounded simple and delicious. The recipe called for garlic, which I replaced with garlic olive oil (because I don't eat garlic). If you would like to try this recipe with garlic, check out the AllRecipes link below.

Grilled Lemon-Herb Pork Chops

Ingredients
(Adapted from AllRecipes.com)

6 (4-ounces each) boneless pork chops
1/4 cups lemon juice
2 T garlic olive oil
1 t salt
1/4 t oregano
1/4 t pepper

** If you can eat garlic, use regular olive oil and add 4 cloves or chopped garlic instead of using garlic olive oil **

Directions

In a large resealable bag, combine lemon juice, oil, salt, oregano, and pepper. Place chops in bag, seal, and refrigerate 2 hours or overnight. Turn bag frequently to distribute marinade.
Preheat an outdoor grill for high heat. Remove chops from bag, and transfer remaining marinade to a saucepan. Bring marinade to a boil, remove from heat, and set aside.
Lightly oil the grill grate. Grill pork chops for 5 to 7 minutes per side, basting frequently with boiled marinade, until done.

You can marinade your chops in a container or in a large bag. I've done both (I've made this recipe twice now!).

Nick enjoyed his pork with a large salad and I ate mine with steamed kale. We both agreed that this recipe was "DELICIOUS", and I can finally stop saying that I have "never made a good pork chop". Wahoo!

NUTRITION FACTS

(Serving Size: 1 piece of pork)

And if you want to reduce the sodium, try some Mrs. Dash or just omit some of the salt.

QUESTION: What's your favorite pork chop marinade? Share your recipes, please!

Do I Follow The Paleo Diet?

2012-03-19T06:00:00.000-04:00

No, I do not follow the Paleo Diet, because I don't believe in fad diets, and I never will. But please, continue reading.

I'll admit it, I do not eat the "perfect diet" based on my personal ChooseMyPlate recommendations. I do, however, follow the USDA Dietary Guidelines very well (I eat 5-6 cups of fruits and vegetables every day, I get at least 3 cups of dairy or dairy alternatives each day, I always choose whole grains, I enjoy a variety of lean meats, fish, and vegetable proteins, I watch my added sugar intake and drink mainly water instead of sugar-sweetened beverages). So what's stopping me from following my personal guidelines based on ChooseMyPlate? In my opinion, the grain recommendation is too high.

I'm not saying the USDA is wrong, and that the supporting research is inaccurate, but for me personally 6 ounces of grain is just too much (I typically eat closer to 2-3 ounces). And why do I think 6 ounces is too much for me?

I've been diagnosed as "gluten sensitive" and therefore many of the foods I used to eat have been basically eliminated from my diet (mainly whole wheat bread). I can choose to eat whole grain gluten-free bread, but I'm cheap and I've yet to find one that is worth spending a lot of money on.

I would rather get my carbohydrates from fruits, vegetables, and dairy products. They make me feel more energized than a bowl of pasta.

I love what I eat, and feel great on my current diet. I really don't know how I could fit in anymore grains.....

I'm a healthy weight (yeah!) and I do notice that I put more weight on (mainly in the dangerous and not-so-attractive belly) when I eat more grains. Whether this is just from bloating or whether it's because my body more readily turns carbohydrates into fat, I do not know.

The only problem I see in not getting enough grains is the lack of B-vitamins, but let's be honest, most gluten-free breads and pastas are pretty low in B-vitamins anyway, so by adding those to my diet I doubt it would make much of a difference. I do supplement my diet with a B-complex (hence the name "supplement". I am "filling in the gaps", not simply making up for an unhealthy diet). Some might argue I'm also missing out on fiber by not getting enough grains, but I beg to differ. I get close to 25-35 grams each day, based on my calculations (ummmm, hello 5-6 cups of fruits and vegetables!).

As it turns out, my diet is very similar to the Paleo Diet. I was checking out this latest fad diet to see what I thought about it, and it turns out the ratios of fat:carb: protein are very similar to my own. The only difference between the Paleo "FAD DIET" and my own is that that nothing is "off limits" on my diet (the first clue that something is a "fad" is that it makes certain foods and food groups off-limits). If you haven't heard of the Paelo diet, the premise is that you eat like a caveman, or a hunter-gatherer (as we did prior to the Agricultural Revolution). On this diet you feast on animals, eggs, nuts, seeds, vegetables, herbs and spices, and you neglect grains, dairy, and a few other things.

So what are the recommended macronutrient distributions on this diet? The following is from Wikepedia:

According to certain proponents of the Paleolithic diet, practitioners should derive about 56–65% of their food energy from animal foods and 36–45% from plant foods. They recommend a diet high in protein (19–35% energy) and relatively low in carbohydrates (22–40% energy), with a fat intake (28–58% energy) similar to or higher than that found in Western diets.

So, the Paleo diet suggests 19-35% protein, 22-40% carbohydrates, and 28-58% fat. The USDA DRI Guidelines suggest 10-35% protein, 45-65% carbohydrate, and 20-35% fat for adults. The main differences are more fats, less carbohydrates.

Here are my totals for a typical day, based on MyFitnessPal.

32% protein

37% carbohydrate
35% fat

(I know this doesn't add up to exactly 100%....but I did the math and this is correct.)

Here are my totals on a typical weekend (I eat out more on the weekends, and typically drink one to two alcoholic beverages).

25% protein
34% carbohydrate
35% fat

Based on this I have decided to create my own "Fad Diet" (aka, my typical diet) where nothing is off limits.........

Gina's Fun and Fabulous FAD DIET
(Servings are based on ChooseMyPlate)

Breakfast
1 ounce of whole grain
1/2 cup of vegetable (non-starchy) or fruit (I do pumpkin)
1 cup of Greek yogurt
2 ounces of nuts/nut butter

Snack
1 ounce low-fat cheese
1 ounce nut/nut butter
1/2 cup fruit

Lunch
1 cup vegetable (non-starchy)
1 ounce dehydrated vegetable chips
1 cup Greek yogurt
1 ounce nut/nut butter
1 ounce whole grain

Snack
1 cup vegetable (non-starchy)

Dinner
3-4 ounces protein
2 cups non-starchy vegetable

Night Time Snack
(Or you can add some of this to your afternoon snack)
1 ounce of whole grain
1/2 cup of dairy (I do unsweetened almond milk)
1/2 cup Greek yogurt
1/2 cup fruit or vegetable
Dark chocolate (one piece)

TOTALS:
3 ounces whole grain, 5.5 cups fruit/vegetable, 3 cups dairy/dairy alternatives, 11-12 ounces protein
(**my ounces of protein are mainly from nuts/nut butters, fish, chicken, pork, and lean beef but I also get a lot of protein from my dairy (Greek yogurt), which doesn't count towards my ounces of protein, it counts towards my dairy intake. My Greek yogurt does count towards my daily protein grams, which is depicted below**)

Macronutrient Breakdown:
32% protein
37% carbohydrate
35% fat

Benefits:
Nothing is OFF LIMITS! Wahoo!
You'll feel GREAT!

Ok, I'm joking, this is not something I recommend, necessarily. It works for me, but it may not work for you. You may read this and think I eat like a crazy women. But hey, I enjoy my diet and everything I eat!

QUESTION: Have you ever done a fad diet? Have you ever tried to follow your personal guidelines from ChooseMyPlate?

ON SALE NOW! Please check out my Food Label Guide "iPhone App" that I am now selling (see the top right corner of my blog). I've been working on this project for a year now and I really hope you find it helpful as you peruse the aisles. Let me know if you have any questions.

White Beans, Chicken Sausage, and Kale (A Simple Meal For Multiple Situations)

2012-03-16T06:10:00.001-04:00

I found the perfect recipe that's perfect for multiple situations (and I know this because each of these have been tested!);

Situation #1: Walking in the door after a long day of work and not feeling like making dinner, at all.

Situation #2: Having my parents over for dinner, last minute.

Situation #3: Nick's playing poker later in the evening and he wants me to pack him a dinner to take with him.

The following recipe takes about ten minutes and involves minimal clean-up. It's great! And that's not to mention the amazing nutrition profile (see below).

White Beans, Chicken Sausage, and Kale

Source: Nutrition Action Newsletter

Serves 4

1/2 lb. italian chicken sausages (nitrate free is best)
5 garlic cloves, sliced
1 T olive oil
2-15 ounce cans of great northern beans
3/4 lb. kale (about 5-6 large handfuls)
1 T balsamic vinegar

** Note: If you are following the low FODMAPs diet, omit the garlic cloves and use garlic EVOO instead of regular EVOO (to get that garlic taste)**

Directions

Remove sausage from its casing (if it was in casing) and chop into small pieces. Saute in the oil until browned (about 5 minutes). Remove the sausage and reserve it to the side.

Saute the garlic until just golden, about 1 minute. Add the beans with their liquid and stir in the kale, a few handfuls at a time. Simmer until the kale is tender, about 2 minutes, adding more water if needed to keep the beans moist.

Stir the sausage into the beans and kale. Season with black pepper and balsamic vinegar.

VOILA!

I know, I know, this is the worst lighting ever. Sorry. I promise this tasted better than it necessarily looks.

I served this (when my parents came over) with roasted brussel sprouts. Yeah, it was a lot of "green", but I really wanted roasted brussel sprouts on this particular evening.

Nick said, and I quote "I could eat this every night".

Ummm.... OK!

And if you're wondering how you can tell if your sausage contains nitrates or nitrites, check out the ingredient list;

They would be listed on here in the ingredient list if they were added to the product (ex: sodium nitrate).

Nutrition Facts
(Serving size: 1/4 of total recipe)

QUESTION: Do you like kale? I recently read a fun post about kale on Lauren's blog (Foodtrainers). It's basically the "cool vegetable" this year (last year it was brussel sprouts). I even have a shirt that says KALE!

What are your plans for the weekend?? I work on Saturday but have Sunday off. I plan to get outside if it's nice again, and go for a wedding dress fitting. I can't wait to finally get in it again!

Simple Sesame Pulled-Pork Sandwiches

2012-03-14T06:50:00.001-04:00

Sesame Pulled-Pork Sandwiches
(Makes 6)
Adapted from the Columbus Dispatch

Ingredients

1 bottle (12 ounces) beer (we used a triple ale)
1 can (6 ounces) tomato paste
1/4 cup packed brown sugar
1/2 cup rice vinegar
3 T sesame oil
2 T soy sauce
1.5 t mustard powder
1 t cayenne
1/2 tsp. ground anise seed
3 pounds pork tenderloin cut into 2-inch chunks
3 t hot sauce
salt and black pepper
Buns
Sesame seeds for garnish and flavor (optional)
Coleslaw (optional)

Directions

In a large saucepan, whisk together the beer, tomato paste, brown sugar, vinegar, 2 tablespoons sesame oil, soy sauce, and mustard powder. Add star anise and pork. Bring to a simmer over medium-high. Cover; cook until very tender, about 50-60 minutes.

Use 2 forks to shred or pull apart the pork into bite-sized pieces. Stir in the remaining tablespoon of sesame oil and hot sauce. Season with salt and pepper.

Divide the pork among the buns, top with coleslaw if you wish.

I wouldn't recommend a light beer for this recipe. The beer we used was a triple ale (very hoppy). It worked perfectly. I think an IPA or even Guiness would work well too.

I made the really poor mistake of taking the pork out of the sauce, and discarding the sauce. DO NOT DO THIS! Keep the pork in the sauce in which it cooks, and shred it in the sauce. These sandwiches were really tasty, but would have been even better had I followed directions!

Not only were these sandwiches tasty, but they were fairly easy. I love a recipe that allows me to clean up while it's cooking. The house smelled amazing throughout the cooking process too.

Nutrition Facts
(Serving Size: 1 sandwich, including a 100% whole wheat bun)

Ahem.....a good source of vitamins A, and C, and an excellent source of iron and fiber. Just ignore the sodium and cholesterol. I mean, I'm sure the nutrition facts are much better than store-brand or restaurant pulled pork!

QUESTION: Are you a fan of pulled pork? What type of beer do you typically use to cook with, when a recipe calls for beer?

Also, thank you for all of your responses to my last post about what I like to call "The Dr. Oz Effect". It was fun to read them all (maybe Dr. Oz himself will read them and make some changes to his show. HA! And lose millions of dollars a year? I don't think so).

The Dr. Oz Effect

2012-03-12T06:30:00.000-04:00

I don't often watch the Dr. Oz show, but every day I find out exactly what his topics were on his show that morning, even without checking the website or looking at the TV Guide. No, I'm not psychic or telepathic or anything, but instead I find out this information based on the random supplement requests (and sometimes food requests) we get from customers. Sometimes I wonder why he doesn't call himself "Dr. Supplements".

Check out his website and tell me what you think. BUT WAIT! STOP! Before you click the link....

Source: istock photo

Grab a stress ball, because you're going to need it!

Source: istock photo

After all, this website is really just one giant fad diet in disguise. Not to say that his information is inaccurate. In fact, the first couple times I watched his show several years ago I really enjoyed it. But as his show has evolved it's turned into a giant mess in my opinion. His show and his website are filled with about a thousand different options for how to "lose weight" and "be healthier" and you have to decide which one you want to choose...or heck, do them all! (hence the reason for the stress ball, for someone like me who just thinks this is information overload!).

Like I said at the beginning of this post, literally every day I have two or three (if not more) customers come into the store asking for a product that Dr. Oz is promoting. I call it "Dr. Oz's product of the day". Very rarely is is food based.

Have you heard of any of the following?

Keto-7
Raspberry ketones
Satiereal Saffron supplements
Artichoke heart root
Coconut palm sugar

And did you know they are miracle cures for weight loss, lethargy, decreasing blood sugar, and so much more?! Note: I'm joking.

I could easily turn this post into a complete Dr. Oz bash post, but I won't. After all, I respect him in many ways. I think he's a brilliant man, I just don't think he understands the impact he has on American's, and how much of what he says and/or puts on his website is making people think that weight loss and health is as simple as taking A, B, and C.

Another issue is how much of what he says is misconstrued. Dr. Oz can make one statement on his show and it can get manipulated in so many ways. I had a women once tell me she was drinking 100% grapefruit juice because Dr. Oz said it would speed up metabolism and help her burn anything "bad" that she ate. Yikes. Sounds like adding insult to injury in my opinion.

And for others (like me), it's making health and wellness more complicated, because much of what he talks about on his show are products that I've never heard of and that simply can't be found in normal stores. In Dr. Oz's world, as it seems, the perfect cocktail of health is not found in food, but in supplements. So..... what should we eat?!

Dear Dr. Oz,

Why not focus more on whole foods, exercise, and good nutrition?

And why not be honest with your audience and let them know that losing weight is difficult, and maintaining that weight loss is even MORE difficult. Be there to support them and lift them up, give them motivation, and assure them that while it is difficult, it's doable, as long as you do it right by taking your time and making the appropriate lifestyle changes. Dr. Oz, you have the entire nation listening to you, TAKE ADVANTAGE! You're teaching people that weight loss (or beautiful skin, or wound healing, or getting a six-pack) is as simple as taking a pill, and you may not realize you are doing this, but I hear it every day.

Sincerely,

Gina Casagrande (a frustrated dietitian)

QUESTION: What are your thought son Dr. Oz? It's ok if you love him and love his show, I like him too, I just wish he would change his platform a bit (ok, a lot!) Do you have any suggestions for Dr. Supplements....I mean Dr. Oz?

One last thing for the day. Thank you for all of your wonderful comments on my last post. I received the following question from a reader;

I've struggled with anorexia for 11 years. I'm curious, when you say you have to "watch what you eat" in order to not gain, is it different than watching what you eat to lose (follow the ED)?

Here is my answer:

Yes, it is much, much different. Actually, when I had an eating disorder I was more obsessed with not gaining, rather than necessarily losing. When I lost weight I considered it a bonus, but I was more obsessed with controlling my weight and keeping it at 90 pounds (or around there). Now I feel much more comfortable in my own skin, and if I gain a pound or two I do not have the same reaction as I did back in those days. Now I have a more realistic and healthy attitude and reaction towards any shifts in weight, and I don't let a number ruin my entire day, as I did in the past. Thanks for your question, and I promise you will get to this point at one time too!

On Sale Now! Your Personal Food Label Guide "iPhone App"

2012-03-10T10:51:00.003-05:00

Today I would like to introduce you to a project I have been working on for over a year now. I have produced a food label guide for you to download onto your phone, and bring with you as you peruse the aisles of your favorite supermarket. It's not a "true" iPhone App, but it's pretty darn close!

Source: iStock Photo

Here is a sneak peak of the Table of Contents for my food label guide

Section 1: Label Claims

Nutrient Claims
Health Claims
Structure/Function Claims

Section 2: Make Shopping Easier....

Look at Nutrition Facts
Look at Ingredient Lists

Section 3 : Look For Vs. Be Cautious Of

Look For This on Labels Vs. That

Section 4: My 6 Best Tips for Weight Management

Section 5: Resources

This "iPhone App" Is Perfect For Those Who;

Want to learn more about what the claims on labels mean
Want helpful hints on how to read labels, without being fooled
Desire the appropriate online resources for learning more information
Would like some motivation for picking up a product and actually attempting to understand the "facts"
Would like a better understanding of just how food and supplement labels are regulated and monitored

What Type of Phone Do You Need?

You don't necessarily need a smart phone, but in order to use this when you are shopping it would be helpful to have a SmartPhone so you can open the file while you are in the aisles.

I have not tested this on a Blackberry, but it works on all updated iPhones (I have a 3g and it works well on my phone).

If you do not have a smart phone you can still benefit from this having booklet as a good "at home reference. I will also send it in PDF file for you to open on your computer.

QUESTIONS?

E-mail me at GCsmiler19@yahoo.com (NOTE: make the subject "Food Label Guide Question")

Say goodbye to confusion in the aisles, for GOOD!

HOW TO ORDER

Click on the PayPal widget (top right corner) to order.

Be sure to enter a valid e-mail address so I can e-mail you the label book

You will get the label book in your e-mail (in a website format for your phone, and a Word format for your computer) within two weeks.

My Weight Journey; From Losing Weight, To Gaining Weight, To Maintaining It

2012-03-09T06:45:00.001-05:00

Source: iStock Photo

**** WARNING: This post may not be appropriate for anyone with an eating disorder, or anyone who is sensitive to "weighty" issues (pun intended). ****

Today I wanted to write a personal post about weight management and life after an eating disorder. I figure this is my blog, otherwise known as a "web log", so I might as well write a candid post about life after an eating disorder, and specifically my thoughts and struggles with weight and weight management. After all, I have only written one or two posts about anorexia and my personal experience with anorexia, but never have I talked about life as a women who has healed, and who is in the midst of a weight-conscience and weight-obsessed society (my previous posts are "From Normal, To Anorexic" and "An Insight on Eating Disorders".)

After recently reading the book Gaining I pretty much figured out the meaning behind my anorexia, and how I was the perfect candidate for an eating disorder. I'm a perfectionist in just about every aspect of my life (I'm not perfect, I'm a perfectionist).

When I was recovering from anorexia, over five years ago, I was deathly afraid that I would spiral out of control and put on a ton of weight if I ever got "Better" (this is a classic sign of anorexia). In my mind I thought I had to either eat perfectly, or else I'd become what everyone else had become.....overweight or obese (both were equally scary to me). After all, as I started getting "better", I also started binging and to me that was very scary (not having control over what and how much I ate = scariest thing ever, at that time).

Source: iStock Photo

Now, over five years later, having been fully recovered for maybe three years (I still had some eating issues when I was first dating Nick, but not full blown anorexia. At the time I thought I was recovered, but looking back I was fooling myself), I am at the point in my life where I am no longer trying to put on weight, but instead I am actually having to watch my portions and be careful about how much I eat (something I was once way too good at, in a very bad way).

I'm finally at the point where I no longer feel like it may be disordered thoughts that are telling me to "only eat half the burger" (it has taken me quite a while to come to terms with this fact. For many years I couldn't tell whether my thoughts to eat less or to stop eating when I was full were coming from my eating disorder, or if they were coming from me actually trying to be healthy and eat intuitively.) For so long my goal was to put on weight and now that I have, I have to work hard not to keep on putting it on! Ironic. Right? Just as I imagined five years ago, I am at that point where I was always afraid I'd be. Now that I'm hear, however, it's not so bad. I'm just like every other American who has to work hard to keep weight from slowly creeping up. Is that a bad thing? Nope. It's a good thing because I'm a dietitian and I can practice what I preach, and learn many things along the way (thus I'm better able to teach others how to maintain a healthy weight, in a realistic way, how it should really be done, not by starving myself).

Sometimes I compare myself to someone who has gained a lot of weight, then lost it, and now has to maintain it. In many ways I am similar to that person. Eating too much is an eating disorder just like eating too little, and just like me, people who eat too much and gain a lot of weight have to eventually learn how to eat normally again, and have a better relationship with food. That's exactly what I've done. I've had to train myself to have a better relationship with food, and myself, and to love who I am, not to focus on a number, eat intuitively, and to live in the moment.

So I'm normal. I now have to work at maintaining a healthy weight, for the rest of my life. I no longer want to spiral out of control and lose a bunch of weight, and nor do I want the opposite to happen. I now live in the same world as everyone else. Trying to keep a healthy weight, and still enjoy good food that makes me happy, every step of the way.

Here is a great article I found not too long ago; Keeping Weight Off Is As Much A Challenge As Losing It. In the article they talked about the following ways that seem to keep people successfully maintaining a healthy weight;

•Count calories, carbs or fat grams or use a commercial weight-loss program to track food intake.

•Eat breakfast regularly, often including whole grains and low-fat dairy products.

•Limit dining out to an average of three times a week, and fast food to less than once a week.

•Eat similar foods often and don't splurge much.

•Watch fewer than 10 hours of TV a week.

•Weigh-in at least once a week (** Unless the scale alters your mood. In that case, try once a month. Personally I weigh-in once a month because scales are just not my friend....even still **)

Source: iStock Photo

And I'll add to this list by saying that it's extremely important to keep up with your workout routine. You should try to workout about an hour a day, most days of the week (90 minutes would be even more beneficial). Not into working out? Find a workout buddy to keep you motivated, and do stuff you ENJOY!

Source: iStock Photo

I also recently read this article about mindful eating. In the article they discuss how you can give mindful eating a spin "by incorporating a few chilled-out gestures and rituals into your regular calorie intake".

WHEN YOU EAT, JUST EAT. Unplug the electronics. For now, at least, focus on the food.

CONSIDER SILENCE. Avoiding chatter for 30 minutes might be impossible in some families, especially with young children, but specialists suggest starting your meal with short periods of quiet.

TRY IT WEEKLY. Sometimes there’s no way to avoid wolfing down onion rings in your cubicle. But if you set aside one sit-down meal a week as an experiment in mindfulness, the insights may influence everything else you do.

PLANT A GARDEN, AND COOK. Anything that reconnects you with the process of creating food will magnify your mindfulness.

CHEW PATIENTLY. It’s not easy, but try to slow down, aiming for 25 to 30 chews for each mouthful.

USE FLOWERS AND CANDLES. Put them on the table before dinner. Rituals that create a serene environment help foster what one advocate calls “that moment of gratitude.”

FIND A BUDDHIST CONGREGATION where the members invite people in for a day of mindfulness. For New Yorkers, it’s an easy drive to the Blue Cliff Monastery, about 90 minutes north of the city: bluecliffmonastery.org/ on the Web.

QUESTION: How do you practice mindful eating? Do you have any tips? What's your best tip for maintaining a healthy weight, and/or a healthy relationship with food and your body?

STAY TUNED: Coming up next I will post my thoughts on Dr. Supplements....I mean Dr. Oz. And in the next couple weeks I will also post about the concept of volumetrics (my favorite weight management tool to teach clients!).

Moist and Delicious Avocanana Bread (Gluten Free)

2012-03-07T06:40:00.002-05:00

One day, not too long ago (in a beautiful kitchen far, far away. haha), I opened the fridge and realized that in our bottom drawer there were two bananas that were brown, but not rotten. I grabbed the bananas and threw them in the freezer, assuming I'd eventually turn them into banana bread. Three days later, no joke, I found the following great recipe in Today's Dietitian Magazine.

Avocanana Bread
(Modified version of a recipe from Today's Dietitian)

Prep time: 15 minutes
Cook time: 1 hour and 10 minutes

Makes 1 loaf
Serves 8

Ingredients

1/2 cup old-fashioned oats
1 cup brown rice flour
1 t baking powder
1 t baking soda
1/2 t salt
1 t cinnamon
1 ripe, fresh avocado, seeded
1/4 cup canola oil
1 cup brown sugar
2 eggs
2 very ripe bananas
1/2 cup chopped almonds
1/4 cup unsweetened vanilla almond milk
1/2 T lemon juice

Instructions

Line a 9 x 5 x 3 inch loaf pan with nonstick foil and lightly grease the bottom only.
Preheat oven to 350 degrees F.
Combine dry ingredients: oats, flour, baking powder, baking soda, salt and cinnamon. Set aside.
Scoop the avocado into a large bowl and mash lightly.
Add oil and brown sugar to the avocado. Cream together using an electric mixer, until light and creamy.
Add eggs, one at a time, beating well after each addition.
Stir in bananas, then almonds and dry ingredients.
Stir in almond milk and lemon juice, beat just until the milk and juice are incorporated.
Pour into prepared loaf pan and bake in preheated oven for 1 hour and 10 minutes.

This bread is very, very moist, and almost tastes like it's not quite done when you take it out, but once it passes the "knife-test" (as in, you insert a knife and it comes out clean) it should be ready!

This is what it looked like prior to baking.....nice and green.

Thankfully it looked normal once it was cooked (although still slightly green inside).

Nutrition Facts

Serving Size (1/8th loaf)

Look at all the fiber! Even the protein content is pretty decent, for a slice of quick-bread. Also, bear in mind a lot of that sugar is from banana and avocado, so it's not considered "added sugar" (although most of it is from brown sugar....I won't lie).

I can't even explain the taste to you, other than it was moist, sweet, and delicious. I actually ate this with a bit of real butter (yes, I said it, real butter!! Yum.). I will definitely make this again. I might even try it with higher-fiber oat bran flour next time.

QUESTION: What's your favorite fruit or vegetable to add to quick breads? I love pumpkin breads myself.