Buy Fresh at Local Farmer's Market

I'm buying fresh at local farmer's markets this summer. Buying from farmer's markets is the best way to support local agriculture and promote healthy eating. Fill your refrigerator with fresh fruits and vegetables to use in your meals throughout the week.

Baked Parmesan Tomatoes

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

From EatingWell:  August/September 2006

Yield: 4 servings

Active Time: 5 minutes

Total Time: 20 minutes

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Yummy!

http://mobile.eatingwell.com/recipes/baked_parmesan_tomatoes.html

Pizzelles

In order to make pizzelles, you'll  need a pizzelle press. I inherited mine from my grandmother. Its an antique, but it still works like new every year! I follow the recipe that came with the pizzelle press. The pizzelle dough is mostly egg so it is a sticky dough. The cookie takes half a minute to cook in the press, but to make a whole batch (I usually make a double batch), it usually takes a couple hours. The finished product is worth it!

Here is the finished product! Looks like a snowflake. I make these every Christmas to carry on the tradition my grandma started years ago.

Thanksgiving Leftover Guidelines

Be sure to refrigerate your Thanksgiving Day leftovers in shallow containers within two hours of cooking! If you have done this properly, follow the following guidelines for leftovers:

• Use refrigerated cooked turkey within three to four days.
• Use stuffing and gravy within one to two days.
• Eat leftover casseroles and cooked vegetables within three to four days.
• Finish fruit and cream pies within two to three days and cheesecake within seven days.
• Regardless of how many days have passed: If in doubt, throw it out!
• Reheat leftovers to 165 degrees Fahrenheit.
• Bring leftover gravy to a steady boil on the stove before serving it a second time.

Turkey Tips

When roasting a turkey, cook it on a rack in a open pan. If you use a foil roasting pan, double it for extra strength. Use these guidelines:

Turkey                    Minimum Pan Size:

up to 12 lb               14" x 10" x 2 3/4" (small)
up to 16 lb               15 3/4" x 12" x 3" (medium)

up to 20 lb               16" x 13" x 3" (large)

1. Remove giblets from the neck cavity, rinse turkey in cold water and pat dry. Let the turkey stand at room temperature for 1 hour before roasting. Season the bird with salt and pepper or a wet or dry rub.

2. Stuff the turkey before roasting. Loosely spoon the dressing into the body and neck cavities. Be sure not to overfill, as the dressing will expand during roasting.

3. To ensure uniform cookins, tie the turkey into a compact shape with twine. After the twine is removed from the roasted bird, it will hold its shape for easy carving. For a stuffed turkey, loosely cover the breast with a double-thick piece of aluminum foil for the first two-thirds of the cooking time. This will slow the rate at which the breast cooks, so it will be done at about the same time as the thighs.

4. Place the turkey on a rack in a roasting pan. This will allow the circulation of heat under the bird promoting uniform cooking and browned skin. Roast at 400 degree Farenheit for 30 minutes. Reduce the oven temperture to 325 degree Farenheit and roast until done. Allow 13 to 15 minutes per pound. Baste the turkey with pan drippings or stock approximately every 30 minutes.

5. Test for doneness using a thermometer. Insert the thermometer into the thickest parts of the breast and thigh, away from the bone. The temperture should register at 165 degree Farenheit and the thigh at 175 degree Farenheit.

Turkey Roasting Times:
10 to 12 lbs = 2.5 - 3 hours
12 to 14 lbs = 2.75 - 3.25 hours
14 to 16 lbs = 3 - 3.75 hours
16 to 18 lbs = 3.25 - 4 hours
18 to 20 lbs = 3.5 - 4.25 hours
Over 20 lbs = 3.75 - 4.5 hours

Modified Green Bean Casserole

Thanksgiving dinner is often a heavy meal, but you can make it healthy by modifying your traditional recipes with healthier options.  The benefits of recipe modification include reducing calories and fat content. It also gives you an opportunity to use fresh ingredients.


 View the recipe below for a healthier version of the traditional dish “Green Bean Casserole.” Instead of canned green beans, which can be high in sodium, use fresh green beans. This will make for crisper green beans while providing lots of vitamins and minerals. Instead of canned soup mix, which can be high in calories, fat, and sodium, make your own cream based alternative with soymilk using flour as a thickening agent. Also consider using whole-wheat flour instead of all-purpose flour. Add lots of spices to give this dish a flavor boast.

Green Bean Casserole

Serves 4-6

Regular Green Bean Casserole:                             Modified Green Bean Casserole:

Ingredients:                                                                  Ingredients:

1 can (10 3/4 ounces) Cream of Mushroom Soup      1 ½ pounds fresh green beans

1/2 cup milk                                                                 1 tbsp of olive oil

1 teaspoon soy sauce                                                  ½ cup chopped onion

Dash ground black pepper                                           2 garlic gloves, minched

4 cups cooked cut green beans                                   2 cups chopped mushrooms

1 1/3 cups French's® French Fried Onions                 1 tsp dried savory

                                                                                     ½ tsp dried thyme

                                                                                     ¼ cup flour

                                                                                     1 cup vegetable broth

                                                                                     1 tbsp soy sauce

                                                                                     1 ½ cups unsweetened soy milk

                                                                                     Salt and Pepper to taste

                                                                                     1 (3-ounce) can of French fried onions

Directions:

Cook the green beans in a pot of boiling salted water or steamer until tender.  Drain well and set aside. Preheat the oven to 375°F.  Heat the oil in a large skillet over medium heat.  Add the onion and garlic, cover, and cook until softened.  Stir in the mushrooms, savory, and thyme, and cook until the mushrooms are soft and release their juices. 

Combine the vegetable broth and soy sauce in a small bowl.  Whisk in the flour until smooth and add it to the mushroom mixture. Simmer, stirring, until the liquid thickens. Stir in the soymilk and simmer until thick, about 7 minutes. Season to taste with salt and pepper and add the reserved green beans, stirring to coat.  

Transfer the green bean mixture into an oiled casserole dish.  Cover and bake for 25 minutes, then uncover and top with the French fried onions. Bake uncovered until browned and bubbly, about 10 minutes longer.

Try Fresh Cranberries this Thanksgiving

Thanksgiving is an ideal time to try fresh cranberries, which are in season from September to December. Fresh cranberries can be used in a multitude of recipes beyond a traditional sauce.
A source of antioxidants and vitamins A and C, cranberries are a healthy addition to any dish:

• Use in baked goods, such as breads and muffins.
• Add to a roasted root vegetable side dish or a sweet-potato mash.
• Mix into stuffing to balance savory and sweet.

When shopping for fresh cranberries, look for a shiny exterior and avoid berries that are brown spotted or shriveled. Store fresh cranberries in the refrigerator, where they can last up to two months.

Thaw the Turkey Safely

If you have purchased a frozen turkey for your Thanksgiving, it is important to thaw the bird safely before cooking. According to the U.S. Department of Agriculture, there are three ways to thaw your turkey safely: in the refrigerator, in cold water and in the microwave.

In the refrigerator: (40 degrees F or below) Allow approximately 24 hours for every four to five pounds of bird. For example, a 12- to 16-pound turkey would require 3 to 4 days and a 16- to 20-pound bird would take 4 to 5 days to thaw.

In cold water: Allow approximately 30 minutes per pound. A 12- to 16- pound turkey would take about 6 to 8 hours and a 16- to 20-pound bird 8 to 10 hours. Seal the turkey securely in plastic to make sure no water leaks in and use only cold water. Change the water every 30 minutes and cook the turkey immediately after thawing.

In the microwave: Check your owner's manual for the size turkey that will fit in your microwave oven, the minutes per pound, and power level to use for thawing. Remove all outside wrapping. Place on a microwave-safe dish to catch any juices. Cook the turkey immediately after thawing and do not refreeze or refrigerate a raw turkey after thawing in the microwave oven.

Recipe Modification: Lighten your Holiday

Family recipes are traditional during the holidays, but are often caloire-dense. Try these tips to lighten family favorite recipes without changing them completely:

1. Skim the fat … right off the top of gravies and sauces. Simply skim the top with a slotted spoon. Or put the gravy dish in the refrigerator to harden the fat on top, and then remove it. You may also add ice cubes, and the fat will harden around the ice cubes.

2. To create healthier baking recipes, try adding fruits or nuts to cookies and cakes. Use non-hydrogenated oils or butter instead of margarines that often cotain trans fats.

2. Some handy substitutions to lighten your dishes also include:

• Using two egg whites instead of one whole egg
• Using evaporated skim milk instead of heavy cream
• Replacing half the oil in a recipe with an equal amount of applesauce
• Using low-fat versions of cheeses and dairy products
• Using creative toppings for casseroles like almonds instead of fried onions

Thanksgiving Menu Preperation

About two weeks before Thanksgiving, begin preparing your menu. Determine who will be preparing which dishes and what recipes you will be using.

The foods on the menu should be a variety in:
1. Textures
2. Temperatures
3. Colors
4. Flavors
5. Food groups

How to plan your Thanksgiving menu:

1. Pick your main protein for the meal. At Thanksgiving, this is traditionally turkey, but stick with your traditions and plan the meal around the protein you choose.

2. Choose 1-2 starches such as mashed potatoes, sweet potatoes, stuffing, squash.

3. Choose 1-2 vegetables such as green beans, asparagus, zucchini or yellow squash.

4. Choose a fruit; traditionally this is cranberry sauce.

5. Determine if you'll serve a soup or salad.

6. Pick your dessert(s) you'll serve; traditionally pumpkin pie, apple pie, sweet potato pie, pecan pie.

Once you determine what you'll be making for the Thanksgiving meal, create a timeline for preparing and cooking the dishes. Communicate with any guests that will be brining dishes for the meal. Review recipes and make a shopping list. Finally, plan your table settings, decorations and serving dishes. Stay as organized as possible so you can enjoy the holiday.

October 24th, 2011 Food Day!

Did you know October 24th is Food Day? Food Day urges Americans to, advocate for healthy, affordable food products in a sustainable and humane way. FoodDay.org works with people around the country to create thousands of events to promote "eating real" in homes, schools, churches, farmers markets, city halls, and state capitals.

The 6 Food Day Principles are to:

1. Reduce diet-related disease by promoting safe, healthy foods
2. Support sustainable farms & limit subsidies to big agribusiness
3. Expand access to food and end hunger
4. Protect the environment & animals by reforming farm factories
5. Promote health by curbing junk-food marketing to kids
6. Support fair conditions for food and farm workers

How can you participate?

Join an event that is already planned in your area. Search the FoodDay.org website to find a farm tour, cooking demonstration, or Food Day celebration near you.

Health Benefits of Pumpkin

As a food, pumpkins have a high nutritional value that is associated with many health benefits. Here are 5 of them:

11. Beta-carotene, the orange plant pigment in pumpkin, is a powerful antioxidant which can help reduce your risk for cancer. 

22. Zinc in pumpkins is beneficial during cold/flu season. It can boost the immune system.

33.   The high amount of potassium in pumpkin is associated with lowering the risk of hypertension.

4.     The high amount of fiber present in a pumpkin is good for bowel health and keeping your stomach full until your next meal.

5.     Pumpkins are rich in phytosterols, which has been associated with reducing the levels of LDL cholesterol (the bad fat that clogs your arteries).

U-Pick Vegetable Garden

Who knew you could go pick your vegetables? It was like going to an apple orchard. You fill up a bag and pay $7 dollars for it. Really? Thats all?? My sister and I split our bag so I really only paid $3.50 for all the vegetables you see in the last picture. They had eggplants, tomatoes, peppers of every kind, turnips, kale, pumpkins...the list goes on. We came accross this vegetable garden this past weekend as we were driving to an apple orchard out in Woodstock, Illinois. This is really a great deal for fresh produce, and this is the first time I have ever seen something like this. It really did make the concept of eating healthy for the week inexpensive and easy. That eggplant is big enough to feed a family of 4 people. I recommend this for any family on a budget. Do some research online and find the nearest U-Pick vegetable garden to you.

Corn on the Cob Please!

No vegetable is more synonymous for the Fall season than fresh, locally picked corn on the cob. As a Clinical Dietitian, I am a health professional that is sought after to certify what foods are nutritionally complete. That is to say, I am thrilled to certify corn on the cob as a nutritionally complete vegetable. Corn in general is a good source of B-vitamins which provides your body with energy. Although, one B-vitamin, that is B-1, also known as thiamin, stands-out from the rest. Corn provides one quarter of the daily value for thiamin in a single cup. Thiamin is an integral part of brain cell cognition and function. This is because thiamin is needed for the synthesis of a neurotransmitter, acetylcholine, which is necessary for memory. A lack of this neurotransmitter has been found to be a significant causative factor in age-related impairment in mental function and Alzheimer's disease. In fact, Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels. For a boost in brain health, prepare this for yourself or the whole family for brighter futures.

How to Bake Corn on the Cob in the Husk 

 

Soak husks in water for about 30 minutes prior to baking. Place cobs on a sheet pan and bake at 425 degrees for 20 to 30 minutes. Soaking corn will help keep kernels from drying out before the corn is cooked. Baking corn using this method will help retain all the vitamin and minerals compared to boiling corn where a lot of the nutrients are lost in the boiling water.

Sources:

The World’s Healthiest Foods. Corn. Retrieved September 25, 2010.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90.

Squash it!

Acorn Squash

The other night I made my first squash of this, so far, beautiful Fall season. There is nothing better than the aroma of baked squash with cinnamon so I'd like to share my favorite way of preparing this item.

Preheat oven to 400 degrees. Meanwhile, wash squash and cut it length wise down the center; remove seeds. Line a baking sheet with foil. Place squash havles face side down on the baking sheet and pour a 1/2 cup of water in the pan. Place squash in preheated oven and bake for 45 minutes or until tender when pierced with a fork. Remove squash from oven and turn so they are facing upwards. Fill centers with 1 tablespoon butter, a sprinkle of brown sugar and sprinkle of cinnamon; allow time to melt. So yummy!

Acorn squash's yellow flesh is rich in beta-carotene, a wonderful antioxidant that helps prevent cell damange, as well as it is rich in vitamin A, a vitamin essential for eye and immune function keeping the eye, skin and mucous membranes moist to ward off infections.

Apple Season!

Apples and Cancer Protection

Fall is the time of year when apple orchards open for apple picking. A large variety of apples are available in the coming months including Braeburn, Cortland, Gala, Granny Smith, Honey Crisp, Red & Golden Delicious, Fuji, and McIntosh apples to name a few. Tastes range from sweet to tart, colors range from green to yellows to reds, and they are either best for snacks or are most useful in baking.

Apples have been the focus of research lately as they have jumped out among fruits in some studies involving cancer risk. There is a good reason to believe that apples may be beneficial in reducing risk for lung cancer in women. Daily consumption of apples may also be helpful in reducing risk of colon cancer and breast cancer as well. More studies are needed to fully understand its benefits under what circumstances. Despite this, apples are a good source of fiber which helps keep your stomach feeling full. It also cleans out your body’s “plumming system” including your intestines and arteries. This promotes improved bowel movements reducing risk for colon cancer and promotes lower cholestrol levels improving heart health.

Honey-Glazed Baked Apples with Dried Fruit

Here is a healthy, low-fat, flavorful dessert for Fall time. This recipe can be substituted with your favorite type of apple in season.

Yield: Makes 4 Servings

Ingredients:

• 4 large Golden Delicious apples (about 9 ounces each), unpeeled, cored
• 8 tablespoons mixed dried fruit bits
• 1/2 cup unsweetened apple juice
• 3 tablespoons honey

Preperation:

Preheat oven to 350°F. Cut a thin slice from the bottom of each apple so that apples will stand upright. Place apples in 9-inch-diameter glass pie dish or 8x8x2-inch glass baking dish. Fill cored-out section of each apple with 2 tablespoons dried fruit bits. Pour apple juice around apples in dish. Drizzle honey over dried fruit filling and apples.

Bake apples until tender when pierced with skewer, basting frequently with pan juices, about 55 minutes. Serve warm, spooning pan juices over.

Feeling Nutty...

Macadamia Nuts

...Nutty for macadamia nuts that is. I recently tried macadamia nuts for a snack the other day. Surprisingly, this was the first time I tried them alone and not mixed into a cookie! Unexpectedly, they had a rich, buttery flavor and a crunchy texture. Macadamia nuts are a tree nut like hazelnuts, pistachios and almonds. Recently, these types of nuts have been receiving attention for their potential health benefits. In short, macadamias are a high energy food, full of protein and fiber, but contain other important nutrients that favorably affect human health. These other important nutrients include antioxidants, minerals, phytochemicals, monounsaturated fats and vitamins. Research has shown the positive effects macadamias have on heart health, specifically the effects on cholesterol, LDL and HDL levels. They also come in first place for containing the highest amount of monounsaturated fat (the good fat, heart friendly) in a naturally occurring food. This fat is called oleic fatty acid.  Macadamias contain selenium, a natural antioxidant, which can help reduce risk of cancer. Its high fiber content can help improve the functioning of your digestive system. High in the minerals calcium and iron, macadamias can promote bone and teeth strength as well as support red blood cell function. They also contain magnesium which can assist in proper bone growth and energy release. Macadamias also have a rich content of potassium which is essential for brain function and regulating body fluids.

Macadamias are not your average nut. I could go on and on explaining all the benefits. They are more expensive than your typical nut, but well worth the money for the long-term health benefits. They can be eaten raw or roasted, whole or chopped and can be easily mixed into other foods. Try using them for macadamia nut crusted chicken or fish, in pesto sauce or as a nut butter. Be nutty; try some macadamias!

“You say tomato, I say tomahto”

Well, whichever way you say it, tomato or tomahto, they are one of the easiest plants to grow in the summer and a great source of nutrition. I started growing my tomato plants indoors 6 to 8 weeks before the last expected frost which was around mid-May this year. I started growing my seedlings in pods that can be found at any gardening center. Once the plant grew to about an inch tall, I easily transplanted them into my garden with full sun access. Last year, I planted them in the ground, but this year I decided to try planting them in containers. After seeing how the tomato plants grew this year, I would recommend planting them in the ground for next summer. Tomato plants grow to be about 3-4 feet tall and need a lot of room to grow. Either way you do it, its fool proof and you’ll end up with juicy, red tomatoes fresh from the vine and bursting with flavor! These are the real deal. They don’t compare to tomatoes served at restaurants.

So why are tomatoes a great source of nutrition?

Lycopene (lie-ko-peen), the pigment that gives tomatoes its vibrant red color, is an antioxidant that has a protective effect on the body against certain diseases such as cancer and heart disease. Antioxidants, like I talked about in my previous blog entries, prevent free radicals from oxidizing in the body which is a damaging process and is a contributor to disease progression and aging. So whether you eat tomatoes right off the vine or mix them into salads, pastas or salsas, tomatoes are a great summer snack that can promote optimal health too!