Friday, January 29, 2010

kate's granola

Granola is a great staple item for anyone's cabinet. Granola can be added to your greek yogurt or portioned into baggies to keep at your desk for an energy boosting afternoon snack.

Why is it good for you?
Oats are a whole grain and a source of soluble fiber that help lower cholesterol while keeping our bodies regular. A cup of oatmeal provides 15% of our recommended amount of daily fiber. Oats also provide antioxidants, specifically selenium.

The nuts in granola provide healthy, monounsaturated fats.

Although granola makes for a great breakfast or snack, make sure to portion out your servings! It is easy to get carried away with handfuls. Jo and I are always portioning our snacks into ziplock baggies to prevent over indulging.

My best friend, Lolly, has been a guest on j&j so it was only natural for Kate, her mother, to be the next in line! Thank you Mrs. Clarisey for this healthy granola recipe.


Granola Recipe

4 cups old-fashioned oats
2 tsps cinnamon
2 Tb. Brown sugar
1/4 cup canola oil
1/4 cup honey
1/4 cup of ground flaxseed (optional)
1/2 cup of any toasted nuts
1/4 cup sunflower seeds
3/4 cups dried fruit more or less to taste


Combine the oats, cinnamon, brown sugar
Mix in the oil and honey until well distributed.
Add the toasted nuts, sunflower seeds and flaxseed.
Spray two cookie sheets with Pam. Spread out the oat mixture and bake in 10 minute intervals at 300 degrees.
Turn the oats and move away from the edges. Watch carefully to avoid burning.
Bake for a total of 20 –30 minutes.
Add the dried fruit after removing granola from the oven.
Cool completely and store in air tight container.

Thursday, January 28, 2010

Low sodium pasta dish


This week Jo and I are in our research rotation. We learned that research dietitians work in clinical trial settings to implement the effects of specific diets on the body. These diets are EXTREMELY detailed and measured down to the mg.

One of our assignments was to design a low sodium, low potassium, 2000 calorie meal plan. Thank goodness for food processor! This awesome computer program allows us to play with amounts, foods, and combinations to find the perfect meal plan. It took us about an hour - not easy to limit sodium to 250 mg! (As a reference - a slice of bread can contain that much sodium)




Kelley, our director, brought us to a kitchen on campus this morning to test out our recipes. Dana and I planned a cold vegetable pasta salad. We were asked to plan everything in grams so we were curious to see if our grams were well portioned. We used a lot of balsamic vinegar because it has calories but very low sodium.

SURPRISE - the pasta salad was so good, it was blog worthy. Except for a little too much balsamic vinegar...

This is a "recipe" that is really no recipe at all. Use whatever you have in your fridge!

Recipe
1 cup farfalle pasta (1 cup = 2 servings)
*whole wheat
a few slices cucumber chopped
a few slices of avocado chopped
*add any other vegetables you chose
1-2 pieces of cheese chopped
*whichever cheese you prefer. we used swiss because it is naturally lower in sodium
2 tablespoon balsamic vinegar
1/2 tsp of olive oil

Cook pasta and toss it all together



Well-balanced, low sodium pasta dish
-whole wheat pasta provides fiber
-avocado and olive oil provide healthy monounsaturated fats
-add grilled chicken or slivered almonds for protein


Tuesday, January 26, 2010

officially a couple.


The morning commute into work is the perfect time to call my mother. As I was speaking to her today, I realized how exciting Jo's life has become. I was bragging about her new "no concentrated sweets" (I don't know how she's going to do it) lifestyle (we don't like the word diet) and even her new fitness plan. Similar to how husband's reap the benefits of their wife's new lifestyle change, I feel I am the husband in this analogy. Jo and I ran three miles yesterday and I plan on keeping up with her for as long as possible. J&J is in this together! My mom ended our phone call with, "well, tell your wife I said hi! Take care of her!" And that I will do.





Monday, January 25, 2010

Whole Grains


There has been a big stigma associated with... WHITE BREAD. Dietitians everywhere are pushing for whole wheat bread. But why?? Why has Wonder Bread taken a backseat to these dense, brown slices?

There are 2 types of grains

1. Whole grain
2. Refined grains




The difference - whole grains contain the bran, germ, and endosperm. This basically means it still contains its natural nutrients. Refined grains have been "milled" or processed to lengthen shelf life. This process removes some of its iron, vitamin B, and fiber. These refined grains then become enriched by adding some vitamin B and iron, but not fiber. Whole grains will contribute to attaining the daily recommended amount of fiber (about 25-30 g/day)

How do I know? Some grains are natural whole grains...
barley
brown rice
oatmeal
popcorn
buckwheat

But when buying packaged item, reading the food label is key.
- The first item on the ingredient list should say WHOLE WHEAT
- It should also have 3 g fiber/serving
- General Mills displays a logo reassuring it is a whole grain product










Sunday, January 24, 2010

Time.

Confession: I have an addiction....to sugar. I'm serious. There is the misconception that those in the field of dietetics have their eating completely out of control, eat only healthy foods, and are naturally skinny for life. It's a lie. I wish it was true, but really it's not.
Lately I've noticed my sugar consumption creeping up from once a week, to once a day, to I've lost count!! It's frightening, really. Yesterday, I had this realization that I am not getting any younger and good habits must start now. Did you know that once a fat cell is created it is never destroyed? It can only be shrunk, always remaining with the potential to plump back up again...literally. Also, our bodies are naturally programed for fat storage. This was handy back in the days of hunting and gathering when famine was around every corner. In today's society of excess, it is a bit inconvenient. Oh, and then there is the fact that your metabolism slows down with age. See where I am going with this?

My goal: BREAK THE SUGAR ADDICTION!!! Out with the bad habits, in with the good. It's time.

The plan: No concentrated sweets for 3o days. (All prayers and encouragement appreciated! haha)

What does this mean? I'm still defining the parameters of my mission, but for starters I have hidden my muffin mix, syrup, jelly, chocolate chips, gummy shark snacks, and baking supplies. I will also be auctioning off the remainder of the buckeye blitz ice cream.

They say it takes 30 days to make/break a habit. So, here we go. Care to join me?!?

Saturday, January 23, 2010

spaghetti squash

I cannot believe it has been a week since our last roomie dinner! I keep hearing so much about spaghetti squash so I thought it would be the perfect recipe of the week

MENU
Spaghetti squash - Julie's first attempt
Lemon and garlic salad - jo
Garlic pita bread - jo

Spaghetti squash - this is an alternative for your "high carb" pasta dish. It has gotten a lot of attention lately so I thought I'd give it a try. Unfortunately... it was not our favorite recipe. We gave it a "meh". The squash basically adheres to the taste of the dressing.


j&j headed to Whole Foods today to purchase a spaghetti squash and this is it.

Place on lightly greased cookie sheet with the seed side down at 350 for 30 mins

When out of the oven, take a fork to the inside and scrape the interior to get spaghetti like strands. WARNING - pick out seeds...





About 20 mins into the squash baking...

Sauté olive oil, onion, and garlic

Add tomato and black olives, feta cheese optional












Add the topping onto the squash.
Add salt to taste.

This is with Jo's garlic pita bread.









It wasn't our favorite recipe but definitely worth trying.

ROTATION THIS WEEK
j&j - nutrition research rotation... together!

National Pie Day

Julie and I first learned of this tasty holiday from Julie's Aunt Nancy. Apparently, January 23 was designated National Pie Day in 1986 by the American Pie Council. Who knew there was an American Pie Council?!


Growing up, we had this really tragic apple tree in our back yard. You know, the kind with a crooked trunk and branches that have to be tied to eachother lest they collapse in pile on the ground. My dad was committed to collecting the small, spotty apples from this sad little tree, however, and I must admit, they made the best pie you've ever tasted! Apple crumb pie is still a father-daughter tradition in the Brandon household, and was the obvious recipe for National Pie Day!



The Recipe: Pile peeled, sliced apples into pie crust. Sprinkle with about 1/4 C sugar mixed with cinnamon to taste. Set aside. Mix 1 stick butter, 1 C sugar, 1/3 C flour in medium mixing bowl with pastry blender. Sprinkle on top of apples. Bake at 350 for about 30 minutes or until golden brown.

Step 1 - sliced apples














Step 2 - the crumble















FINAL PRODUCT





Friday, January 22, 2010

calorie counting apps





CONFESSION: my blackberry is attached to my hand. (if you know me or have been around me for at least an hour, this shouldn't come as a shock) My phone is everything - it links me to my email, my friends, my family, my internet, my calendar, MY LIFE.






My best friend Erica and I are constantly chatting via crackberrys. These conversations start at about 7 AM and last until we say goodnight. While chatting a million miles away during our simultaneous lunch breaks today, we realized our blackberrys are missing one thing - A CALORIE COUNTER.


I am eager to jump at any excuse to better my blackberry. Although I have a mini nutrition calculator in my head to stay on track - sometimes the day gets away from me. Jo has an app on her iPhone and is always referring to her daily "pie chart" that I have been quite jealous of.





Julie's BLACKBERRY APP -

Calorie Tracker by Livestrong












Jo's iPHONE APP -

Nutrition Menu App










Take advantage of this is a FREE way educate yourself about your diet.
Well, mine cost $2.99 but that's money well spent!

Thursday, January 21, 2010

Mediterranean Feast

Dana had the interns and some of her friends over to her house tonight for a MEDITERRANEAN FEAST... and a feast it was.

Our Contribution (and by our, I mean Jo's)

Tsatziki = Soft yogurt with cucumber
Ingredients
1 large tub of Greek Yogurt (we used 2 cups of plain Oikos)
1 cucumber
1/2 tsp salt
1 garlic clove
2 tb snipped fresh dill
2 tb olive oil


1. Place cucumber in a colander, sprinkle with the salt, and toss to coat. Place the colander in the sink and let drain 15 minutes.

2. Spread out cucumbers on paper towels. Roll up and squeeze to extract as much liquid as possible. Chop cucumber into small pieces.

3. In a bowl, mix cucumbers, greek yogurt, garlic, dill, and oil.


Serve with slices of red, yellow, and green peppers, carrots, cucumbers, or whole wheat pita bread.


*GREEK YOGURT = we substituted greek yogurt instead of yogurt cheese. Greek yogurt is low cal but very high in protein.

This dip was a HUGE hit tonight. Well balanced in protein (from Greek yogurt) and healthy fats (olive oil). Give it a try at your next party!


It has been a challenging week for j&j..


Julie: I am in my public health rotation - working with the WIC Program. WIC is a federally run program for mothers and babies, providing nutrition education and food vouchers. I find myself emotionally drained by the end of the day. Because of the lack of education and nutrition knowledge, it is a struggle to communicate the importance of diet and lifestyle. It is also hard to relate to the mothers, many of whom are ages 14-20. They can barely take care of themselves, how can they nurture a baby? I admire those working in public health for their patience, dedication, and love. It takes a dedicated individual to give their time and effort to better the lives of those who need it most.


Jo: Today, Dana and I finished our 6th class on calories, macronutrients, exercise, portion control, weight loss, body mass index, etc. Good thing we really narrowed down our topic, or that could have been challenging! After teaching 3, 90 minute classes 2 days in a row I have a whole new respect for teachers. It's exhausting! Teachers are required to be engaging, authoritative, and nurturing all at once...it's a rare gift, I think.


Julie: After my 4 month hiatus from working out, I decided to get back in shape. I now go to spinning class everyday at 6 to release stress and get my once aerobically fit body back again. Reminder: Everyday is a new day - so get back at it.


j&j: peanut butter blitz icecream has made it back to the freezer


j&j: Jo and I reunited at home on Wednesday evening at about 8 oclock, both equally exhausted and in need of a dish to bring to Dana's Mediteranean Feast the next evening. I had no energy to go to Publix, so I merely forked over money and thanked Jo for her efforts. My supposed "early bedtime" was scratched due to our 2 hours of chatter in the kitchen; Jo releasing frustration on the vegetables while I remained sprawled on the counter top- enjoying a glass of wine, but moreso enjoying our time together. What I lacked in contribution to our dip and salad, I hope I made up for in good conversation. It was another night in which I was reminded of how thankful I am for Jo.










julie: january day at the beach
thanks charleston










j&j: very tired.

Wednesday, January 20, 2010

Haiti Update

Here is an update of the needs in Haiti and specifically what you can do to help Canaan meet these needs. I know this seems foreign and so far removed from our daily lives, but the faces of these kids are not just cute poster children for a devistated country. They are kids that I know and spent time with. They each have unique stories and personalities and need your help. I encourage you to watch this video and catch a glimpse of real Haitians your money and prayers go to help.

http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DyDl51ncEBlY&h=3a0646b3c6017556edc6e9a5ac33ce97

Tuesday, January 19, 2010

Haiti

I've struggled to know how to write about last week's earthquake in Haiti and quite frankly, have felt a little guilty about squeezing it in between reports of my extravagant dinner at 82 Queen and our favorite new healthy eating tip. These things aren't bad in and of themselves, tragedy just has a way of putting life in perspective.

Last summer, I spent 6 weeks in a Haitian malnutrition clinic distributing Medika Mamba, or peanut butter medicine. Mother's would travel hours with their children on foot and by "tap tap," (small pickup trucks litterally crammed with people who would tap on the truck when ready to disembark) every week to receive the mamba. For many, this was the only food they could offer their baby.

While in Haiti, I lived at the Canaan Orphanage in Montrouis, roughly 40 miles from Port-au-Prince. We traveled to Port numerous times, but the mountains of trash in the streets, never-ending sea of concrete roofs, and masses of people veiled by disel fumes was never a sight we grew used to. Port is a city built for 500,000 people, but houses between 2.5 and 3 million people. Communication is poor and resources are almost nil. The Haitians are industrius. They sell what they can, endure unbelievable heat working in rock quaries, and farm what they can in the hostile soil. Still, they are the poorest country in the Western hemisphere with 80% of the population living under the poverty line.

I am comforted by the fact that, as my grandmother pointed out, perhaps the attention on Haiti will actually improve the plight of Haitians. Perhaps a rally of governments and individulas behind this poverty-sticken country might actually afford Haiti new hope and fresh opportunity. Already, in our own nation, this tradgedy has broken partisan boundaries as former President Bush and former President Clinton join to organize American aid. I was moved by a CBS interview where the two men sat down together, affirming the American spirit of generosity and goodwill, and calling for support of our Haitian neighbors. They have set up the Clinton Bush Haiti fund to provide food, water, shelter, and medical attention to victims of the quake. You can donate by visiting http://www.clintonbushhaitifund.org/.

You can also donate through the Canaan Orphanage where I worked last summer. Here, Haitians are helping Haitians as part of a "life boat" ministry. Canaan was not physically affected by the quake, but they are in close enough proximity, and have enough contacts in the city to provide required aid. Over 4000 people were left homeless in the network of churches Sister Gladys' (Canaan's director) leads, alone. This number is only the tip of the iceburg. There have already been 70,000 deaths reported since last Tuesday. If you are interested in supporting relief efforts through Canaan, visit http://www.canaanorphanage.org/ and direct donations to Chris Hlavacek.

I encourage you to act. It is easy to watch our T.V.s and pity these people, wonder about life's fairness, and then return to daily life. I'm guilty of it. I have pictures of Haitian children on my bedroom walls, their eyes a constant reminder of the blessings the Lord has undeservedly lavished on me and the injustice of poverty and hardship dealt to others. Still, I am guilty of seeing, yet returning to my daily life. With so many rising up and offering money, prayers, and helping hands, let's not sit back and wait for someone else to finish the task at hand. Let's join their efforts.

Monday, January 18, 2010

best day of the week

Sunday has officially become our roomie dinner night - it's about time this happened!





MENU
Portabello Mushroom "Burgers" - Jo
Risotto - Julie
Pear, Gorgonzola, and Candied Walnut Salad - Jo










Julie's Recipe of the Week
I am a child of my father's kitchen. I have grown up watching him spend endless hours concocting our families favorite Italian dishes. Always analyzing his technique in awe, hoping I will someday acquire such culinary confidence and expertise. Because his cooking is so much more than merely making meals - it is his way of giving us his love.



Risotto is a time consuming dish I have been nervous to attempt. This week I gave it a try (of course calling my dad a few times to double check I was doing it right). Well, good news. I did it! After sending a picture text message to my dad to make him proud, we enjoyed our risotto around the table

Saturday, January 16, 2010

Weekend Recap

Once again, another week whirled by. I completed my dialysis rotation which proved to be more frustrating than expected. Dialysis is a treatment for people with end stage renal disease. Their kidneys no longer filter their blood, so they need a machine to do it for them. Kidney failure stems from hypertension and diabetes.

Because the kidneys cannot filter their blood, they have a very specific diet they must follow - limited phosphorus, potassium, and fluid. The dialysis dietitian is constantly fighting with patients to adhere to this diet. I was appalled and angered to find the number of patients that could care less about watching their phosphorus or potassium. These are serious restrictions - if you consume too much phosphorus, it will calcify in your blood stream and form bone. It's literally like your body begins to turn to stone. And potassium is a solute that can stop your heart if too elevated. Why do these patients not care? Why do they not want to fight to live?

As a new member of the medical world, I guess this will continue to aggravate me. I will never understand why a patient this week with a $5 copay refuses to get their phosphate binder medications waiting for them at the local pharmacy while a month ago I had had a middle class father working 3 jobs, crying in the hospital, not sleeping at night for fear he can no longer afford his 2 year old daughters cystic fibrosis medication.

Needless to say, I was happy when Friday rolled around.






It was RESTAURANT WEEK in Charleston. Jo and some of the interns dined at 82 Queen, a reputable restaurant downtown. They ate their money's worth and came home stuffed. Jo's cousin, Douglas, was also visiting and he braved the dinner with 6 girls. Apparently their was no "work talk"... lucky for him!










Jo, Douglas, and I headed out in the rain to watch the UK game on Saturday. Unfortunately, my DAYTON FLYERS lost to XU... but Jo was happy because UK WON! Go Cats.

(I'm not a UK fan at all - just a supportive roommate)



"you're NOT from here"

Yesterday, Rebekah and I went back to Florence Crittenton. Round 2: Cooking Demonstration. The assignment was to cook something simple and inexpensive while utilizing ingredients grown in the on-sight garden or available from food banks and local donors. Man, am I naive. I went in armed with my tomato corn salad tossed in basil vinegrette, sincerely believing the girls would be thrilled. Wrong. Turns out they "hate tomatoes," "can't cook," and "will NOT try that." In retrospect it's comical, but at the time Rebekah and I were at a loss for words. I wish I could have seen the akward glances we shared during our desperate attempts to relate to these girls.

Funny, though. The more Rebekah and I floundered, the more we piqued their interest. By the end of our short demonstration, the girls were fighting over who would cut the scallions they had for the first time been introduced to just that morning. In the end, they were like proud parents showing off their culinary creation. They could not wait to distribute it around the house to their teachers and case workers. When asked to sample their final product themselves, one girl asked, "Are you from here?" When Rebekah sweetly answered that she was from Missouri, the girl snorted and replied, "Right. That's why you eat like this! I'm not trying that!" We just laughed and considered the girls' pride in their cooking victory enough.


"Not so Charleston" Tomato Corn Sald:

2 Cups Cherry Tomatoes, halved
1/4 C sliced green onion tops
2 T thinly sliced fresh basil
1 T balsalmic vinegar
1 t Olive Oil
1/4 t salt
1/8 t black pepper
1 (7 oz) can whole-kernel corn, drained

Toss all ingredients, and serve.

Friday, January 15, 2010

Chicken Day 2

Ok Kristen... ready for more chicken ideas?

You come home CRAVING a pizza.

Options:
1. Grab the take out menu - Giordanno's isn't THAT bad if i get vegetables right?
2. Pop in a high sodium, processed Lean Cuisine that is still about 500 calories of who-knows-what
3. You make your own pizza


Ingredients
100 cal whole wheat english muffins (buy breads with whole grains)
grilled chicken
tomato and basil
shredded mozzarella (made with skim milk to cut fat/calories)







How to
Preheat oven to 400
Toast English Muffin - I like to spray afterwords with PAM olive oil for taste
Place tomato slice, basil, salt and pepper ontop of English Muffin
Place 3 oz of chicken and shredded mozzrrella cheese over the vegetables
Bake for a few minutes until the cheese melts - it melts quick! WATCH.







*Tip - when buying bread, buy whole wheat
*Tip - measure portions of chicken and cheese. it is easy to have a heavy hand, start learning what a portion looks like
*Tip - if you do not have fresh tomato, basil - use pasta sauce
*Tip - if you want a barbeque chicken pizza, marinate chicken in BBQ sauce - (Montgomery Inn is my favorite)

You can play with this recipe
- veggie pizza, chicken alfredo pizza, portabello mushroom pizza, or do what I do -
throw whatever you have left in your fridge ontop.

My favorite type of cooking is one where I don't need to stress out over a recipe.

Thursday, January 14, 2010

Jargon

This morning, I taught a prenatal nutrition class at Florence Crittenton. The historic home in downtown Charleston offers both residential and day programs for at risk, pregnant teens. The girls are provided medical care, tutoring, training in independent living, recreation, and counseling. The girls were so young. They first seemed toughened by the cards life dealt them and the consequences of their choices. But the more we talked, the more I could see they were just girls; girls that had lost the opportunity to live life selfishly. We told them what a dietitian was and the kind of school involved, knowing most of the girls would never finish high school.

When Julie came home tonight from Healthy Charleston Challenge, she voiced what I had been feeling all day. "She said they just want me to tell them what kind of bread to buy. If I were learning a foreign language I would want someone to tell me what to do, too!" That's exactly it. Her HCC participants and my girls had a common thread. They just didn't know what to buy, what to eat, or what to believe. Sometimes we forget that all this "fiber, phytochemical, omega-3" jargon, label reading, and throw together meals stuff that come second nature to us really can be a foreign language. We both grew up in health conscious homes, full of opportunity and resources. But, some people grew up eating out of a bag. Maybe their parent's didn't have the money or mabye they didn't have the time, but either way, they've never picked a tomato or snapped a bean.

I feel priviledged to be given the opportunity to teach a group of young girls expecting their first baby, to counsel the empty-nesters that aren't quite sure when they packed on those extra 20 pounds, or to ease the fear of the newly diagnosed diabetic. My hope is that I don't become calloused, that I remain thankful for the blessing of my healthful upbringing and sensitive to the nutrition needs (financial, educational, and otherwise) of others. I trust that through our work in the hospital, the community, and maybe even this blog, Julie and I can shed some light on the nutritional dilemmas of those around us, promoting not a diet plan but a healthy, affordable LIFESTYLE.

Orange fingers

A friend and I were discussing the incredible taste of a cheese puff. Remember being in grade school and getting them in your lunch? If you don't, your classmates probably do because your fingers remained orange for the rest of the day.

Well, now we are older and those gram of saturated fat don't disappear like they used to. They now stick on our bellies. So how do we solve this problem?




CHEETO PUFFS serving


















QUAKER RICE CAKES serving



















I was amazed when I tried these rice cakes. The perfect cheesey snack... Just don't eat the whole bag at once.

Go Green

Have you ever found a recipe that actually makes you feel healthier just by putting it in your mouth? You know, the kind you can feel your body thanking you for eating? My "soup of the week," turned out to be just such a recipe.

So, what's so special about this soup? Lentils and spinach for starters! Both of these foods are what we like to call "nutrient dense." They provide a TON of nutrition in just a few calories.

Lentils are a complex carbohydrate (broken down slowly in the body)high in fiber, which is shown to both lower cholesterol and aid in blood glucose maintenance. Adequate Folate and Magnesium, both of which are found in lentils, have been shown to decrease the risk of cardiovascular disease. Just 1/4 cup dry lentils contain 11 grams of protein. This is about the same amount of protein found in a chicken leg...minus the fat!

Spinach provides more than half the daily requirements of Vitamins A and K as well as folate and manganese. It is also an excellent source of vitamin C and Iron. I could go on. Basically, leafy greens pack more nutritional punch calorie for calorie than any other food!

If that weren't enough, garlic and onion (I don't know how to cook without these!) are shown to reduce triglycerides, cholesterol, and blood pressure.

I'm sure by now, you're thinking this concoction must taste terrible! I assure you, it does not! Admittedly, it is an unfortunate shade of green, however :)

The Recipe: Lentil Potato Spinach Soup


Ingredients:

1 C dry green lentils 2 Tbsp olive oil 1 T (or more) minced garlic 2 Medium onions, chopped
4 C low sodium chicken broth
2 Tbsp fresh, chopped parsley
10 oz frozen spinach 2 medium potatoes, cubed (with skin)
Salt and red pepper flakes to taste 1/4 C lemon juice (or not, just realized I forgot this!)

Directions:

1. Cover lentils with water in a medium saucepan. Bring to a boil and simmer, covered for 20 minutes. Set aside. Drain liquids.
2. Saute onions in LARGE skillet until browned. Add broth, lentils, and remaining ingredients except lemon juice.
3. Cook mixture about an hour until potatoes and lentils are tender.
4. Stir in lemon juice just before serving.





Wednesday, January 13, 2010

teriyaki chicken veggie stirfry

Chicken is a great form of PROTEIN. It is beneficial to have a source of protein at each meal. Do you ever notice how you can eat and eat carbohydrates (like fruits, starches, and nonfat dairy) without getting full? Carbohydrates digestion begins as soon as food enters the mouth wher as protein is digestion does not begin until the stomach. So eat balance your meals with protein to stay full longer! Labels are a great tool for estimating protein.

Now that I have preached about chicken, it's story time. My friend Kristen bbm-ed me today with a serious dilemma - being the smart shopper that she is, chicken was on sale so she bought A LOT of it. Now she is stuck with a bunch of chicken and no idea what to do with it. This obviously called for a blog...

Chicken possibilities are endless - you have to get creative.

Julie's Go-To Dinner
Chicken Stir Fry


Ingredients:
chicken breasts
teriyaki marinade
frozen vegetable blend
garlic (of course)
PAM/olive oil



- Morning: Throw chicken breasts into ziplock baggie with teriyaki marinade


- Evening: Heat up a pan with a little olive oil/PAM. Cook the chicken on the stove top and add vegetables







- Buy a frozen bag of vegetables blends for about $1.50 at any grocery store. My favorite is the california vegetable blend (broccoli, cauliflower, carrots). Or my favorite if TJ's is in the area - Trader Joes Hodge Podge. Stirfry frozen vegetables with the chicken... I like to add minced garlic for more flavor.

- Toss together with a little extra teriyaki on top.


If chicken and veggies isn't enough - Make some basmati rice to put the vegetables over.

*TIP - Try to buy frozen vegetables because they contain less sodium than canned vegetables
*TIP - Watch the sodium on the teriyaki dressing. Mrs. DASH has salt free marinades.

Don't worry Kris, j&j will have more chicken recipes to come...

Tuesday, January 12, 2010

j&j runs on dunkin

No intern survives on a full nights sleep alone... if coffee could be hooked to an IV, I would be the first in line. Jo saved us money by purchasing a great coffee pot that we set every night before bed.

Although we are poor interns, we treat ourselves every once in a while. So I'm sure you are wondering... where is our coffee place of choice?!



Here's the routine.



Jo: Small coffee, just cream
Egg white flatbread with turkey sausage = 280 cal, 6 g fat
1 chocolate munchkin
















Julie: LARGE iced coffee with about a million splenda and a smidge of skim milk (always iced - no matter the temperature)
1 chocolate munchkin - beware of employees who try to be nice and give you about 5. They aren't doing you a favor...

(Jo caught me enjoying my coffee in my "natural habitat" as she calls it - once I get home from work, I don't leave this spot.)





Dunkin Donuts now offers a DDSMART menu for the health conscious. Jo's flatbread sandwich is on the list. Our Charleston Dunkin Donuts also offers FREE WIFI for those of us with lots of homework and projects.

Monday, January 11, 2010

Carrot Cake with Fresh Orange Cream Frosting

In celebration of our first official roomie night in, Sunday, I made a carrot cake. Sometimes you just get an itch to bake, you know? I find this especially true when it's cold outside and I'm in need of a break from the practical. There's just something therapeutic about the methodical following of a recipe, the hum of the mixer, and the sweet smells from the oven. And don't baked goods just say, love? Maybe it's my Souther Baptist roots, but when I think baby, surgery, funeral, or job promotion, I think: take them a cake!

This Christmas my grandmother made the most heavenly carrot cake I have ever put in my mouth. I first asked for the recipe, and then if she would like to be featured on our blog. So, here's to you Mamaw :)

The recipe: Carrot cake with fresh orange cream frosting

Blend the following at minimum speed, increasing over 2 minutes:

  • 1 plain yellow cake mix
  • 1 pkg 3.4 oz vanilla instant pudding
  • 2/3 C fresh orange juice
  • 1/2 C vegetable oil
  • 4 large eggs
  • 2 tsp cinnamon

Fold in the following with a spatula:

  • 3 C grated carrots (5 medium) - Note: Do not try to use the baby carrots you have on hand. Buy regular carrots. Trust me, it is SO worth it!
  • 1/2 C Craisins
  • 1/2 C chopped nuts (Mamaw pecans)

Divide between 2 greased and floured, 9" round pans. Bake 30-35 minutes at 350 degrees. Cool upside down for 10 minutes on wire rack. Turn right side up and cool 30 minutes.


Fresh Orange Cream Cheese Frosting

Blend:

  • 1 8 oz package cream cheese
  • 8 T butter

Add:

  • 3 C sifted powdered sugar
Add and blend until light and fluffy:

  • 2 T fresh orange juice
  • 1 T orange zest
Ice cake once COMPLETELY cool. Mamaw uses a beautiful swirling technique that I hope to someday master.

Feeling the need to improve the nutritional profile of this delicious cake, I used a reduced sugar Pillsbury cake mix, sugar free pudding, and fat free cream cheese. With the exception of the cream cheese these substitutions worked very well. Next time, I think I will use a reduced fat cream cheese in an effort to keep my icing on the cake!



chipotle


Don't we all just love Chipotle? I've witnessed boys down Chipotle burritos in the blink of an eye. Recently, I have had a few friends and family members ask, "how bad is chipotle" Chipotle is a tricky restaurant because it looks fresh and delicious, but yet it is still a fast food chain. I believe there are healthy options wherever you go, so it is your responsibility to become educated on their options to make the healthiest decision.

Lets take the Chipotle experience and break it down...

Step 1 : What type of meal are you going to get?
BURRITO - you are starting off with 290 cal, 9 g fat
BURRITO BOWL - okay still 0 calories. but wait until the rice comes...
MINI TACOS - each tortilla is 90 cals, 3 g fat
SALAD - 0 calories and NO RICE. good job.

Step 2: Hello rice
Unless you are getting a salad, rice will be added. Ask them to limit the amount of scoops... they can go awful heavy on the ladle size. According to the website, 3 oz rice = 130 cals. Although I am not completely sure how much rice they add, I can almost guarantee it is more than 3 oz.

Step 3: Protein
BEANS - great source of protein. j&j loves beans. 4 oz =120 cal, 1 g fat, 7 g pro
CHICKEN - another low fat protein option. 4 oz = 190 cal, 7 g fat, 30 g pro
FAJITA VEGETABLES - THUMBS UP. 2 oz = a measly 20 cals.
BARBACOA AND STEAK - about 170-190 cals, 7 g fat, 30 g pro
*It is good to pair a tortilla or rice dish with a protein to keep you full longer.

Step 4: Top away
SALSA - go for it! About 40 cals/serving. salsas tend to be tomato based which are very low in calorie.
CORN SALSA - corn is a starchy vegetable which has more calories - but still a good option
SOUR CREAM & CHEESE - resist! they dish out way more than a serving. high in fat.
TIP: ask for these on the side
GUACAMOLE - provides healthy mono unsaturated fats from the avocados but because it is made with many other ingredients, there are hidden calories! 3.5 oz = 150 cal, 13 g fat

Chips - BEWARE! 4 oz = 570 cal, 27 g fat. WOW. Each bag must have more than 4 oz.






Take this information as you please. If you are going to indulge in a monster burrito, balance it throughout the rest of your day. Get toppings on the side. Decide what calories you can live without.




Rescue that snack!!!


This week I made fruit kabob snacks with a group of 3rd graders during my Jr Doctors of health rotation. The kids LOVED skewering fresh apples, bananas, pineapple, and grapes and then rolling their creation in fat free vanilla yogurt and coconut. It was so much fun to watch them as some tried coconut for the first time and others bragged about how "all fruit was their favorite kind of fruit."

I wasn't exactly complaining when I went home with left over fruit, either! The sweet kiddos neglected the grapes at the end of the kabob line and I came home with a practically untouched bag of both red and green grapes, a delicacy in the house of unpaid interns! However, somewhere in the hubub of the week they became neglecgted crisper at the bottom of the fridge and today I realized, barring quick action, I was about to have raisins!

So, I stuck them in the freezer. I don't think I've had frozen grapes since highschool, but they used to be one of my favorite snacks! Their high water content gives them a delightfuly slushy texture and their sweetness can easily pass for desert. But, at only 62 calories per cup, there is absolutely no guilt in popping this sweet treat! And, you might find it a good way to resucue a forgotten snack!


A much needed day off

NO WORK TODAY! It is amazing how much one can accomplish with a day off. Jo and I woke up bright and early this morning to give our apartment a head-to-toe clean; scrubbed floors, did laundry, cleaned bathroom, organized closets. Mom, are you loving this blog already?!

Tonight, the interns gathered to discuss our upcoming projects. As we said earlier, this semester is packed with assignments, projects, and events. We spent first semester gaining clinically based knowledge and now we are able to use our expertise to teach; one of the most rewarding experiences of all.


I was a little distracted during the meeting due to our first Foodie's Night In (#fni) event through twitter. Cooking with Caitlin hosts fni events every Monday from 4-6. This week they allowed j&j to host a nutrition related event talking all things healthy. It was a huge success!
Thanks Cooking with Caitlin.

BIG STEP - Jo has joined Twitter. She has made her roommate proud. Now i need to teach her how to use it...



J&J's Rotation This Week
Julie - working with dietitians in a Dialysis Clinic (people with kidney failure)
Jo - working with Florence Crittendon, a home to provide support for single mothers. This should prove a challenging population of girls, most of whom have little to no nutritional understanding. They will be teaching a cooking/education class for the girls. Stay tuned for their lesson plan.

Sunday, January 10, 2010

150 cal treat

I try to purchase whole foods [ fruits, yogurts, vegetables ] for my snacks instead of relying on boxed, processed items. Sometimes we look at the calories equivalents and forget about the ingredients. Does 100 calories of chips really equal 100 calories of an apple?

BUT doesn't every girl love a sale...

Last week at Publix, 100 calorie snacks were buy-1-get-1 - how could I resist?!

150 Calorie Afternoon Snack =
100 calorie wheat thins + 50 calorie light laughing cow cheese triangle




What makes this snack so great?
Pairing a "carby" snack with a protein food, like cheese, will keep you full for longer. Protein digestion does not start until food reaches your stomach, unlike carbohydrate digestion that begin in the mouth. Pair low-cal snacks with protein to keep you satiated longer.

Roomie Sunday

J&J are dedicating one night a week to roomie bonding. It is far too easy to allow our hectic schedules to get in the way of quality time together. We decided to end our big day on the Cooking with Caitlin radio segment by making dinner together.

Julie even went to Target today to get us more plates... Ohh the small pleasures in life.


TONIGHT'S MENU
julie's first attempt at baked tofu (RECIPE OF THE WEEK)
roasted veggie medley - brussel sprouts, sweet potatoes, and onions
jo's quinoa with carrots and raisins (julie's first experience with quinoa)


Baked Tofu
The key to cooking tofu is to buy the correct consistency - Extra firm.
Before you bake, use paper towels to squeeze out all the water.
Cut into thin slices and lay on a sprayed cookie sheet.
Drizzle honey and salt over top.
Bake at 400 for 30-35 mins

Veggies
It is almost a shame how simple it is to whip up roasted vegetables.
Use j&j's 3 key items - it is hard to go wrong when using these ingredients
1. olive oil
2. onion
3. garlic
Toss vegetables together
Bake at 400 for 25 mins

Quinoa (pronounced keen-wa) - a grain and a complete source of protein, containing all essential amino acids. Jo introduced me to this grain and I love it! It's light, fluffy, and can be substituted in other starchy dishes. Jo prepared our quinoa tonight with carrots, raisins, and orange juice.



Julie's tofu and veggies





Jo stirring her quinoa



Finished Product...
The perfect Sunday night