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Food Preparation Tips
Planned Leftovers Make for EASY Meals!
How many times did you eat out last week? Or pick up take-out pizza or Chinese food? Sometimes it feels like there isn’t enough time to prepare meals at home. Let me offer tips to make cooking at home easier. You’ll be able to save both money and calories, fat and sodium!!
Try planning your leftovers…
- Make extra and put it into a different dish later in the week.
- Grilled chicken tonight can be used in a veggie stir-fry tomorrow.
- Meatballs from tonight’s spaghetti can be turned into meatball subs (served with a salad!)
- Beans as a side dish can be used in a hearty veggie soup.
- Grilled salmon can be served atop a salad tomorrow.
Think of convenience items to get your meal started…
- Pair a ready-made pizza crust with leftover spaghetti sauce, reduced-fat cheese and your favorite veggies on top.
- Add leftover meat/cheese/veggies to a store-bought multi-grain sub rolls.
- Frozen vegetables can be a quick and easy way to get in your veggies.
Think breakfast for dinner…
- Homemade pancakes or waffles with berries, and turkey sausage patties on the side.
- Scrambled eggs (or egg substitutes!) with reduced-fat shredded cheese, fruit cup and toasted English muffin.
- Hash brown potatoes cooked in skillet with eggs on top, and sliced melon.
Preparing more meals at home gives you control of the ingredients – so you consume less sodium, saturated fat and sugar. And it provides the opportunity for your children to lend a hand during meal preparation and to learn cooking techniques.
SUPER FOODS for the SUPER BOWL!
The Super Bowl is next Sunday, and although my favorite team will not be playing, I still plan to watch what will hopefully be a great game… Perhaps this week you and your family can decide on your Super Bowl menu, and then look over the recipes to see if they can be a bit healthier. It is very easy to make substitute a few ingredients for a lighter version – saving calories, sodium and fat!
For your favorite Super Bowl dip, start with fat-free or reduced-fat sour cream, cream cheese or Greek yogurt rather than the higher-fat versions. Add texture with chopped green or red onions and roasted peppers. Add flavor with fresh parsley, cilantro or basil.
Along side your favorite Super Bowl dip, make sure you have plenty of healthy dippers. Raw veggies are a favorite in my family: cherry tomatoes, green beans, zucchini strips, cucumber slices, bell pepper chunks and mushrooms. You could also use baked corn or potato chips, whole-grain crackers (such as Triscuits) or pieces of whole wheat pita bread.
Looking for something a bit more substantial on your Super Bowl menu? Try steamed spicy shrimp, mini turkey meatballs or mini whole-grain subs stuffed with marinated veggies or chicken salad. End the night with a colorful fresh fruit platter with cinnamon-yogurt dip.
Recipe substitutions can save you calories – and they add up quickly after a nighttime of munching! For example:
- 1/2 cup sour cream (250 calories) vs. fat-free sour cream (80 calories)
- 1/2 cup Greek yogurt has 130 calories but lots of protein and 250 mg calcium
- 1 oz. cheddar cheese (115 calories) vs. reduced-fat (70 calories)
Thinking of a sweet ending to the Super Bowl evening? Try some delicious, chocolate cookies with a hint of mint frosting. The ingredients include no-trans-fat margarine, egg substitutes, elimination of salt, brown-sugar-substitute blend… full recipe at www.marthajefferson.org; click on Healthy Bites with Rita Smith.
Celiac Disease Uncovered
I continually receive questions about celiac disease and a gluten-free diet. Since celiac disease affects 1 in133 Americans, this is not surprising. In celiac disease, the body is “allergic” to the protein gluten and the lining of the intestinal walls become inflamed and irritated if gluten-containing foods are eaten.
Typical symptoms of untreated celiac disease:
- diarrhea, gas, bloating or constipation
- anemia from malabsorption of iron
- bone disease from malabsorption of calcium and vitamin D
- weight loss from loss of calories with chronic diarrhea
Dermatitis herpetiformis is when the skin has an allergic reaction to gluten. The skin becomes very itchy and develops blistering skin lesions, typically on the elbows, knees and shoulders.
The only treatment for celiac disease is a gluten-free diet. Those with celiac disease should avoid all forms of
- WHEAT (spelt, bran, wheat germ, durum, farina, semolina, graham flour)
- BARLEY (malt, malt syrup, malt extract)
- RYE
Look for gluten-free products from Arrowhead Mills (www.arrowheadmills.com) and Bob’s Red Mill (www.bobsredmill.com).
Although those with celiac disease must avoid certain foods, there are many grains and starches that are still okay, such as rice, corn, legumes, millet, quinoa and potatoes. Also, many healthy foods are still okay to eat too: fruits and vegetables; dairy products (low fat milk, yogurt and cheese); nuts and seeds; eggs, fish, poultry and red meats; oils; and herbs and spices.
These salmon cakes are made with brown rice as the binder rather than the typical bread or crackers crumbs which contain wheat flour.
Happy Healthy New Year!!!
New Year’s Eve parties are going to be in full swing. Parties and gatherings usually feature special foods, and often they are made with rich, fatty, calorie-laden ingredients. How to survive without gaining weight or seeing your blood pressure, blood glucose and cholesterol go off the charts? Moderation in everything is a pretty good rule of thumb.
Here are some holiday party survival tips to save calories:
- Drink calorie-free: water, seltzer water, diet sodas.
- Focus on munchies with fruits & veggies.
- Make dips w/ low-fat ingredients: sour cream, cream cheese, etc.
- Focus on the healthy fats such as olives, nuts, & fish (salmon spread, smoked salmon).
- Low-fat cheese & multi-grain crackers.
- Ground turkey breast meatballs.
- Turkey breast & deli ham roll-ups.
New Year’s Eve parties are lots of fun, and you don’t want to spend your time fretting about your food intake. It is a special time with family and friends but you can maintain reasonable eating even at the merriest of gatherings. Other tips:
- Plan to eat your usual meals & snacks on the day of the party so that you are not starved by party time.
- Add in an extra long walk on the day of the party.
Lighten-Up to Save!
I seem to always talk about lightening-up your favorite recipes. With two major holidays still ahead, let’s review what this means. To lighten-up means you prepare the recipe to cut down on calories, fat, sugar and/or salt. Which ingredients you focus on will depend upon your health needs. For example, if you have diabetes, you might try to lower the sugar content or if you have high blood pressure, you will want to reduce the salty ingredients.
Lower the Salt/Sodium:
- Eliminate salt & salt seasonings, bouillon cubes & salty broth
- YES: herbs & spices, flavorful vinegars, onions & garlic
Lower the Fat:
- Reduced-fat dairy products
- Use PAM spray instead of shortening and grease
- Use pureed fruit to replace butter/oil
Lower the Sugar:
- Cut by 1/3
- Replace with calorie-free sugar substitute: Splenda, Stevia, etc.
Many of your favorite recipes can have small ingredient adjustments but with a big health pay-off. Before you automatically make your holiday favorites the same ole way, glance over the ingredient listing to see where you can lighten-up.
- In mashed potatoes can you use fat-free ½&½ cream rather than whole milk?
- Can you use the 98% fat-free cream of mushroom soup and skim milk when you make green bean casserole?
- Can you have a one-crust pie rather than the higher calorie two-crust pie?
So many possible changes.
Celiac Disease Update
October is National Celiac Disease Awareness Month. Celiac Disease is an inherited autoimmune disorder that affects about 1 person out of every 133. Researchers at the U. of Maryland School of Medicine have found it is on the rise in the elderly. Since 1972 Celiac Disease in the U.S has doubled every 15 years.
In Celiac Disease, the body cannot digest the protein gluten. Classic symptoms of Celiac Disease include
- irritation to intestines with bloating, gas & diarrhea
- skin rashes & blister-like spots on skin
- joint pain
- chronic fatigue
- depression
Gluten is found in wheat, wheat bran & wheat germ; barley and rye. This includes farina, most pasta & couscous, many cereals (Raisin Bran, Wheaties, Total, Grapenuts & Shredded Wheat).
Plan meals and snacks around gluten-free foods:
- fresh unprocessed fish, poultry, meats, eggs & dairy
- rice, beans, quinoa, lentils
- potatoes
- corn – cornmeal, grits, corn cereals
- fruits & vegetables
Thicken soups, stews, etc. with tapioca, cornstarch & potato starch rather than flour.
Keeping a gluten-free kitchen means reading ingredient labels thoroughly.
Have on hand healthy snacks for all family members:
- fruits & veggies
- popcorn
- homemade trail mix with gluten-free corn chex + nuts + dried fruit
- cheese or nut butter on rice crackers
- baked corn or potato chips
- frozen 100% fruit juice bars & ice cream
Gluten-free cereal is a great breakfast - just add skim milk and fruit.
LDL-Cholesterol in Young Adults
Young adults should watch their diet! A study from U of CA looked at LDL-cholesterol in >3,200 adults ages 18 to 30 years. (CARDI, Coronary Artery Risk Development in Young Adult study). Those with a high LDL-cholesterol were more likely to have health troubles down the road. There were increased calcium deposits build-up in coronary arteries as soon as 20 year later. This could be an early indicator of heart disease.
Natural cholesterol reducers are best to lower LDL-cholesterol in young adults rather than resorting to medications:
- Soluble fiber can bind cholesterol in the intestines: oats, legumes, flaxseed, barley, fruits (oranges, apples, prunes, etc.) and carrots
- Plant sterols (2 grams) daily (in Benecol margarine)
- Soy protein weekly (tofu, edamame, soy burgers, soy milk/cheese)
- Garlic
- Flaxseed, 1 tabelspoon daily
Family Health Tip: Raise your children with healthy foods prepared in healthy ways.
- Less saturated fat and no trans fats
- Use no-trans-fat tub, liquid or squeeze margarine
- Use liquid oils – canola, olive, etc.
- Eat nuts and fatty fish
- Eat less animal and dairy fat
More information: www.nhlbi.gov.
These are turkey subs that all young folks will enjoy: whole wheat sub rolls, low-fat turkey breast, light herb&gralic spread rather than mayonnaise, reduced-fat cheese slices, fresh tomatoes, green onions and roasted red peppers.
Make Time for Breakfast
Pediatric overweight and obesity is a huge problem in the U.S. This excess weight puts kids at increased risk for chronic diseases at young ages. A 10-year National Health and Nutrition Examination Survey (NHANES) of >4,300 children and >5,300 adolescents showed that that breakfast skippers had more weight problems. (Source: Jl Amer Dietetic Assoc., June 2010)
Breakfast Skippers took in less of vitamins (Vitamins A, E, C, and B-6), minerals (iron, calcium, potassium and magnesium), and fiber.
Breakfast Skippers ate fewer fruits & veggies, and more sugar and fat!
Breakfast skippers were often adolescent girls or kids who were rushed in the morning – they didn’t fit in breakfast.
This survey leaves us with some good lessons.
- First, breakfast has important nutritional value. Kids will eat more servings from all food groups.
- There is less rebound eating with large portions of unhealthy foods later in the day.
- And the waist circumference of the breakfast eaters was lower.
Make breakfast happen:
- Allow a few more minutes for everyone in the morning.
- After dinner, pre-set the breakfast table.
- The night before decide on the breakfast menu.
- Occasionally shake things up to make breakfast interesting- serve leftover pizza or stir fry veggies & chicken, a grilled cheese sandwich, fruit-cereal-yogurt parfait, etc.
- As the parent, eat breakfast yourself. Children do what you do, NOT what you say.
On the weekend make fruit or veggie quick breads or muffins for an easy reheat on a school day. Add a glass of reduced-fat milk and a piece of fruit, and you have a balanced breakfast. Here is a picture of banana bread made with oats, nonfat buttermilk, egg whites and LOTS of mashed bananas. Delicious!!!
Summertime Grilling
Bring your kitchen to the out-of-doors this summer. You will have the opportunity to lighten up most of your dishes and save hundreds of calories: Read the rest of this entry…
Chill Out!
Memorial Day Weekend is this weekend and that’s unofficially the kick-off for the grilling and picnic season. But the summertime months bring us hotter days. The number of food borne illnesses increases in June, July and August. Read the rest of this entry…
