healthy you, healthy planet, happy budget June 8, 2009

Ahhh, it’s nice when something that is good for you and good for the earth can also be friendly to your budget!  In these economic times most of us are watching our waistlines, wallets, and environmental impact, and the good news is that a well-planned, plant-based diet can achieve all three!  Here are some habits our family is working on to meet all three of these goals:

1)  Buy fewer processed products.  Yes, this can mean a little more time in the kitchen, but it also means that we are consuming fewer additives, preservatives, and other chemicals that have unknown effects on the body.  Snack on a whole orange rather than juice or fruit snacks, slice natural cheddar cheese off a large block rather than purchasing individually wrapped american “cheese food” slices, and try oatmeal from the bulk foods section rather than individually-wrapped flavored oatmeal or dry cereal.

2)  Add beans…regularly.  Beans are high in fiber, protein, and many vitamins and minerals, yet less than 8% of Americans eat this cheap, nutritional powerhouse each day!  Soak and cook dry beans according to package directions for the best cost savings, and add them to your soup, pasta salads, and even regular salads.  I divide the unused portions  into quart-size freezer bags and save for future recipes since our family rarely eats an entire bag’s worth in one week.  If you are a regular meat-eater, you can build a bigger and better burger by adding pureed black beans to the ground meat.  Start by adding small amounts daily so you don’t become, umm, too regular.  Because meat production is responsible for a signifcant amount of the U.S. carbon footprint, substituting beans even a couple times a week can make a difference.  Check out http://www.eatlowcarbon.org/ to see the impact this substitution and others would make on your carbon footprint.

3) Eat local!  Transporting food long distances also contributes to pollution.  Check out a local farmer’s market, or take your family to a pick-your-own produce place for a fun, educational activity with the kids.  http://www.pickyourown.org/ lists places near you.

4)  Choose seasonal produce.  Many times, these are the best-tasting, most nutritious, and cheapest fruits and vegetables at the market.  One way to find them is to scan your grocery advertisements and see what is on sale – and even better if it is on sale and grown in your state or at least in the U.S.  Because they do not need to be artificially ripened or stored for long periods of time, seasonal produce does not lose as many nutrients and has less of an impact on the environment too.

5) Choose organic.  Hands down, organic foods are better for the environment than their conventionally-grown counterparts, but sometimes the price scares us away.  If organic produce, milk, or dried goods are on sale, be sure to stock up!  However, also check out the origin of the food; organic grapes from another continent may not be as good of a choice as the local, conventionally grown oranges due to the carbon production involved in transportation. 

Want even more info?  Check out CSPI’s eating green link for more great info on how a green diet is good for you and the earth.

Pregnancy Weight Gain Guidelines Explained May 29, 2009

Pregnancy Weight Gain Guidelines Explained

Shared via AddThis

Here is a well-written article on weight gain during pregnancy and how many extra calories you should eat each trimester. If you want to track your weight and dietary intake, sign up at sparkpeople’s sister site for pregnant and lactating moms, www.babyfit.com. Recording what you eat is one of the best ways to ensure nutritional success, and no time is more important than now for you and your baby.

Eating for two? Hold that donut! May 27, 2009

 

“Eating For Two” Has Consequences For Mom And Baby

Once again, research shows that eating too much, especially too much unhealthy foods such as those that are fried, during pregnancy can increase risks of complications. So how much extra should you eat? Not nearly the extra 500 calories that many moms think! One of my favorite formulas is on the USDA’s mypyramid.gov website for moms and moms-to-be.  This gives you more calories as your baby grows, compared to the general 300 calories extra per day recommendation, as well as good portion recommendations from each food group. Still confused? Contact a registered dietitian in your area for individualized calculations and recommendations.

Shared via AddThis

Is red meat bad for your health? May 23, 2009

I was recently clicking through an email with the latest research updates when I came across a journal article on red meat and heart disease. Like many other studies, this one indicated that people eating the most red meat and processed meats were the most likely to suffer from chronic diseases like heart disease and cancer. The final discussion session was filled with information on the dangers of eating too much meat, while lauding the environmental and health benefits of a vegetarian diet. While I am no means a vegetarian, I could see their point; there is definitely a correlation between chronic diseases disease and eating high-fat and processed meats too frequently.    However, red meat is also a great source of protein, iron, zinc, and some B-vitamins…nutrients that many Americans do not consume sufficient quantities of in their regular diets.  What’s the answer?  The key to this particular study was that the people that ate too much, too frequently were the ones suffering ill effects, not everyone who enjoyed a steak or a reuben sandwich on occasion. It all comes down to moderation…red meat is a nutrient-dense food, just like prunes are healthy; but both beef and prunes can have some negative consequences if one eats too much too frequently. Think Cut, Portion, and Frequency when adding red meat, particularly beef, to your diet.
Choose lean cuts of beef, such as the “round” and “loin” and trim off all visible fat. A sirloin steak has much less fat than prime rib. If you can see a lot of marbling in the meat it probably has a lot of fat in it, and while it may be more tender, it can also be tougher on your cardiovascular system. 
Enjoy a 3oz portion (about the size of a deck of cards) as a ground sirloin burger topped with lots of lettuce and tomato, broccoli and beef stirfry, or even cold leftover steak sliced thin on top of a spinach salad with a raspberry vinaigrette dressing. Consider red meat to be a garnish or small part of the meal, rather than the foundation of the plate. When making soups or stews add slightly more beans and less meat to save money and fat.
How often should you eat red meat? The general rule of thumb is once a week; less than that if you already have heart disease and are sedentary, or up to 2-3 times a week if you are younger, iron-deficient, and/or very active.
  For more beef ideas and nutrition info, check out the Texas Beef Council. 
Now how about the environmental effects of eating beef? Yes, that cow did have to eat about seven pounds of corn to make that delicious 12oz T-bone steak.That is in addition to the processing, shipping, cold storage, and other energy-consuming activities it took to make the steak safe and tasty. To minimize the environmental effects, choose organic or grass-fed sources for red meat, eat what you buy (wasted food is incredibly costly to the environment), and eat red meat less frequently than chicken, turkey, or beans.

Another article I read talked about how less than 8% of Americans eat beans on any given day.  I love beans.  I think it’s time for them to make a comeback, especially during this recession.  If you want to eat healthy and save some big bucks,

nutrition to prevent swine flu? May 7, 2009

Swine flu.  Here in Texas where the first two U.S. deaths occurred it has been in the news constantly.  Officially called H1N1, it was called swine flu because some of the genes resembled those of a flu virus that affects swine in North America; but because it also contains genes from avian influenza (bird flu) and regular human flu it’s not quite accurate to just blame pigs for this bad bug. 

Can you get H1N1 from eating pork?  Nope!  So go ahead and grill up that pork tenderloin this weekend, and just be sure to cook it until the juices run clear, over 160 degrees Fahrenheit.  Can you eat anything to prevent getting H1N1?  A quick survey of the internet will have you taking megadoses of vitamins D and C, fish oil supplements, amino acids, and a daily serving of kimchi.  However, an coalition of supplement experts warns that while supplements are a great addition to a healthy diet and can improve general health, be aware of marketers that are just trying to sell snake oil to cure swine flu.  That said, what can you do to boost your immune system?

1) Eat your antioxidants.  Eat at least 5-9 cups of fruit and vegetables each day, with at least 1 of those servings being fresh fruit or veggies.

2)  Limit your sugar and saturated/trans fat intake.  These foods can actually suppress your immune system and keep it from responding properly.

3) Choose supplements that support a healthy diet.  Let’s face it – sometimes it is difficult to eat perfectly, and a multivitamin can be a great addition to make sure that your bases are covered.  Megadoses of any vitamin, mineral, or other nutrient should be prescribed and monitored by a qualified health professional as self-treatment can cause a range of problems from diarrhea, other nutrient deficiencies, or worse.

4) Wash your hands before eating.  And when you first arrive home.  And when you are done using the bathroom and before touching your eyes, nose, or mouth.  This one can be tricky with kids, but handwashing is one of the best lines of prevention for almost any contagious disease.

5) While they have nothing to do with nutrition, sleep and stress can make or break your immune system!  Aim for a regular bedtime, exercise 3-5 times a week for 30 minutes, and take a deep breath to relax if you start getting stressed. 

If you do start coming down with symptoms of the flu or even a cold, try one of my favorite “teas.”  Add boiling water to a slice of lemon, 1/2 tsp fresh grated ginger, and a tsp of honey.  Sometimes I’ll trade out a lime for the lemon, molasses for the honey, and add a dash of cayenne to “kick it up a notch” as well.  Let it steep for a few minutes and enjoy!  

Of course, if you do have any of the warning signs listed on the CDC’s H1N1 website then contact your doctor.  H1N1 may not turn out to be as deadly as we once thought, but it’s always wise to take precautions with any flu bug, especially one that qualifies as a pandemic.

new mommy granola April 26, 2009

 

New moms don’t have much extra time, but they need lots of nutrition for babycare, selfcare, and for some, lactation.  The 1200mg of omega 3 fats in this recipe can help ward off the baby blues, and by meeting 11% of the daily requirements for iron it can help prevent low energy due to iron deficiency during this important time.  Because it is high in healthy fats it does have a lot of calories, so it is important to keep the portions small – especially if you are not exercising or breastfeeding.  This makes a LOT of granola, 40 servings in fact, so be sure to save your extra oatmeal containers or tupperware to hold the extra! 

 

2 ½ lb old-fashioned rolled oats

2 cups wheat germ

2 ½ cups coconut flakes

1 cup King Arthur whole-grain white wheat flour

1 ½ cups walnut pieces

1 Tbsp salt

1 cups evaporated cane juice

1 cup raisins

2/3 cup dried cranberries

2/3 cup water

1 ½ cup canola oil

2 tbsp vanilla extract

2 Tbsps molasses

 

 

Preheat oven to 250F.  Mix all dry ingredients except dried fruit in a large bowl.  Mix liquid ingredients, then pour liquid ingredients into dry ingredient bowl.    Bake in shallow pans (I use 4 cookie sheets for a whole recipe or 2 cookie sheets for half a recipe) at 250F, stirring every 15 minutes.  Granola is done when coconut flakes are slightly brown (about 2 hours).  Serve plain or with milk or yogurt.

 

Nutrition facts for 1/40th of recipe:  303 Calories, 15g fat, 39g carbohydrate, 5g fiber, 6g protein, 1200g omega 3 fats

February-March newsletter March 26, 2009

February-March:  Spring into healthy habits

 

 

 

Tip for the month:  Do you have trouble eating at least 2 cups of veggies every day like I do?  Try eating them as snacks and salads!  Crunch on carrot and celery sticks, green pepper slices, or even broccoli and cauliflower florets.  Don’t like them plain?  Mix some onion powder, sea salt, garlic powder, and parsley in ½ a cup of plain yogurt for a homemade “ranch” flavored dip that is healthy and tasty. 

 

Recommended Website: http://www.pickyourown.org/ lets you know where you can pick your own produce, as well as giving tips on what to do with it.  This is a great way to teach kids about their food sources, and you get maximum nutrition from fruits and veggies when they go from the field to the table in such a short time. 

 

Time-saver:  both the meatball and Chinese slow-cooker pork make large recipes – so do not be scared off by the large amount of meat!  If you freeze the extra meatballs and pork in quart-sized packages you can have at least another 3-4 meals ready to go…with minimal mess and prep time!  For the meatballs, add them frozen to your next round of spaghetti sauce as it is heating up and you are boiling the pasta.  Just add a bag of store-bought whole-wheat buns, some BBQ sauce, and pickles to the reheated pork for a clean, quick meal…and serve with carrot sticks for a fresh, healthy crunch.

 

One-week meal plan:

Salmon burgers

Pecan-crusted chicken salad

Venison-black bean meatballs with penne pasta                   

Halibut and lentils

Slow-cooker Chinese pork tenderloin

 

Grocery list:

 14 ¾ oz can salmon

Chives

Mixed greens (for multiple salads)

Whole wheat hamburger buns

Sweet potatoes

Chicken

Pecans

1 jar spaghetti sauce

1 box barilla plus penne pasta

1.5 pounds ground venison, sirloin, or turkey

Black beans (dried are cheaper, but you will need to soak and cook them)

Onion

Halibut

Green lentils

Chicken broth (or base or boullion)

Tarragon (an herb in the produce department)

Dry white wine

Pork tenderloin

Chinese 5-spice mixture

Fresh ginger

Raspberry preserves or 100% fruit spread

4 green onions

 

 

Pantry staples:

Whole-wheat bread

Eggs

Milk

Salt

Canola oil

Garlic

eggs

Canola or olive-oil based cooking spray

Dijon mustard

Honey

Parsley (dry or fresh)

Parmesan cheese

Olive oil

McCormick Montreal Steak seasoning

Soy sauce

Brown sugar

Sesame oil

Red pepper, dried and crushed

Brown rice

 

 

Recipes

 

Salmon burgers and salad (4 servings)

This is not a lowfat recipe, but it does provide a hefty dose of protein and a full day’s supply of omega-3 fatty acids. 

Nutrition per salmon burger with bread, relish, and mustard:  Calories 536; Fat 17g; Carbs 60g;  Fiber 7g;  protein 38g

 

1 large egg

2 tbsps milk

1 14 ¾ oz can salmon

2 Tbsps  fresh chives, chopped (or 2 tsps dried chives)

1 cup whole wheat bread crumbs

1 tbsp canola oil

 

Mix all ingredients.  Form into 4 patties.  Grill on George Foreman type grill, or pan-fry in a nonstick skillet for 8-10 minutes or until golden-brown.  Serve on whole-wheat rolls with relish, mustard, and fat-free mayonnaise and a green salad on the side.

 

 

Pecan-crusted chicken salad with sweet potato wedges (6 servings)

 

 

For a lower-calorie meal choose less chicken and more salad; for more protein and healthy fats add an extra piece or two of chicken.

Nutrition information for 1/6 of chicken recipe:  Calories 271; Fat 13g; Carbs 9g; Fiber 2g; Pro 30g.

Nutrition information for 1 cup mixed greens with 1 Tbsp dressing:  Calories 57; Fat 5g; Carbs 4g; Fiber 0.5g; Pro 1g.

Nutrition information for one medium sweet potato:  Calories 158; Fat 0g; Carbs 37g; Fiber 5g; Pro 2g.

 

 

Preheat oven to 400 degrees.

 

Sweet potato wedges

Slice medium 3 sweet potatoes into ½ inch thick wedges and place on a baking sheet sprayed with canola-based cooking spray.  Place in preheated oven for 10 minutes while preparing chicken.

 

Chicken

1 ½ lbs chicken tenders or breast pieces, chopped into bite-size pieces

¼ cup Dijon mustard

1 Tbsp honey

¼ cup parmesan cheese

1 1/2 cup  whole wheat bread crumbs (use your blender to grind toasted whole wheat bread if you cannot find these pre-made)

3/4 cup pecans, chopped fine

 

Mix mustard, honey, and cheese.  Add chicken and coat well.  Mix bread crumbs and pecans.  Coat chicken with dry ingredients.  Place on a second baking tray greased with a generous coating of canola-based cooking spray.

Turn sweet potatoes, and add tray of chicken.  Bake chicken and potatoes for an additional 15 minutes or until chicken is cooked through and potatoes are tender.  Sprinkle potatoes with a little sea salt before serving.

 

Raspberry vinaigrette

¼ cup raspberry preserves

¼ cup olive oil

1/8 cup balsamic vinegar

1/8 cup apple cider vinegar

Mix all ingredients well.  Add salt, pepper, and thyme to taste.

 

Serve chicken hot over mixed greens, and drizzle with vinaigrette.  Serve with sweet potato wedges.

 

Venison-black bean meatballs with penne pasta and marinara sauce (10 servings of meatballs, 5 servings of noodles and sauce)

Nutrition information for one serving of meatballs:  Calories 214; Fat 12g; Carbs 6g; Fiber 2g; Pro 20g

(Please see box and jar respectively for nutrition information on pasta and marinara sauce, as they differ based upon serving size and brand)

 

1 jar spaghetti sauce, any flavor

1/2 box Barilla Plus penne pasta

 

Meatballs (makes 10 servings – freeze and save half the meatballs for another day)

1.5 pounds ground venison (chicken, turkey, or sirloin can also be used)

1 cup cooked black beans, pureed

3/4 cup grated parmesan cheese

½ cup whole wheat bread crumbs (I use a blender to grind toasted whole wheat bread)

1 Tbsp McCormick’s Montreal Steak Seasoning (or Mrs. Dash if you are limiting sodium)

1 egg, beaten

2 teaspoons diced garlic

2 Tbsps dry parsley (or a handful of fresh parsley, chopped finely)

1 Tbsp onion powder

3 Tbsps olive oil

 

Preheat oven to 425˚ Fahrenheit.

 

Combine all meatball ingredients.  Shape into ping-pong sized balls and place on parchment paper-covered baking sheet.  Bake for 15 minutes or until brown and firm.

 

Boil water and prepare penne pasta according to directions. 

Heat marinara sauce.

 

Place penne in the bottom of a large serving dish, top with cooked meatballs, and pour marinara over the top.  Garnish with parmesan cheese and parsley if desired.

 

Halibut and lentils (4 servings)

(from Real Simple, http://www.realsimple.com/food-recipes/browse-all-recipes/halibut-lentils-mustard-sauce-00000000006602/index.html)

 

Every once in a while I come across a recipe that doesn’t need any improvement to make it healthier or more flavorful…and this is one of those!  Check it out at the website above and enjoy!  I froze my leftover tarragon for another day and another recipe.

 

Chinese Slow-Cooked Pork with brown rice  (12 servings)

(adapted from http://www.foodnetwork.com/recipes/food-network-kitchens/chinese-slow-cooked-pork-shoulder-recipe/index.html)

Nutrition information for 3oz (size of a deck of cards) cooked pork:  Calories 159; Fat 5g; Carbs 0g; Fiber 0g; Pro 26g

Nutrition information for 1 cup brown rice:  Calories 216; Fat 2g; Carbs 45g; Fiber 4g; Pro 5g

 

Pork shoulder has twice the fat and only two-thirds as much protein as tenderloin; if you can find the tenderloin on sale it is worth the extra money to make this recipe substitution!)

 

3 pounds trimmed pork tenderloin

1 teaspoon Chinese five-spice powder

1 teaspoon kosher salt

3 cups chicken broth

1 cup dark soy sauce

1/4 cup packed dark brown sugar

2 tablespoons toasted sesame oil

1/2 teaspoon crushed red pepper

4 scallions, cut into 2-inch pieces

1 garlic head, halved

1 (2-inch) knob unpeeled fresh ginger, thinly sliced

Directions

Rub the pork all over with the five-spice powder and salt. Add the chicken broth, soy sauce, brown sugar, sesame oil, and red pepper to the slow cooker. Stir to dissolve the sugar. Add the scallions, garlic, ginger, and the meat, turning it a few times to coat. Cover the cooker, set it on HIGH, and cook for 4 hours. Set the cooker on LOW and cook until the meat is very tender, at least another 2 hours (6 hours total).

Brown rice can take up to 45 minutes to cook – check the package ahead of time and follow directions.

Transfer the pork to a platter, cover lightly, and let rest 15 minutes. Meanwhile, pour the cooking liquid into a measuring cup and skim off and discard the vegetables and fat that rise to the surface. Shred the meat and serve alongside brown rice and a fresh salad.  You can freeze leftovers and serve as pulled-pork sandwiches on whole wheat bread on your  next time-crunched day.

More bad news on high fructose corn syrup March 5, 2009

High-fructose corn syrup (HFCS) has been blamed for obesity, diabetes, heart disease, and multiple other ills – but is its bad rap deserved?  Up until recently research consistently showed that it has the same effect on appetite, calorie intake, and even insulin levels as regular table sugar.  However, it may create more damage than we thought due to its production of reactive carbonyls – compounds that are thought to cause tissue damage in humans and lead to problems like diabetes and cardiovascular disease.  Another interesting finding is that carbonation seems to increase the amount of these reactive carbonyls, whereas tea seems to decrease it.  Soda had 6 times as much reactive carbonyls as teas made with HFCS, and fruit drinks with HFCS had a third as much. 

The average American drinks 38 gallons of HFCS-sweetened soda each year, making it our primary source of HFCS.  Maybe it’s time to kick the can, grab our BPA-free water bottles and quench our thirst with good old-fashioned H2O.

Nutrition for New Mommies March 4, 2009

Nutrition during pregnancy and for conception has been a hot topic for a while, but what about after your bundle of joy is born?  Eating the right foods in those first few months is just as important for mom’s physical and emotional health.  Here’s some things to keep in mind:

Hydration:  drink that water, milk, and other nutritious fluids!  Between blood loss and breastfeeding, it can be a challenge to stay hydrated.   I prefer water with a twist of lime, an ounce or two of grape or grapefruit juice, or herbal teas.  While coffee and sodas may be appealing after many sleepless nights be careful not to overdue it…too much caffeine can make it harder for you to nap and since it passes into breastmilk it makes it more difficult for baby to sleep too.

Fiber:  one out of four new moms struggles with constipation, even three months after delivery!  Iron supplements and some pain meds make it more likely, but choosing high-fiber foods can  help ease your symptoms.  Choose whole grains, as well as plenty of fruits and vegetables.  Beans are a great source of fiber too as long as your digestive system is used to them…otherwise they can cause gas.  Most Americans only get half as much fiber as they need, but eating at least 5 servings of fruits and vegetables and 3 servings of whole grains will help keep your digestive system on track.

Omega-3 fatty acids:  we’ve all heard about the importance of DHA for fetal brain development during pregnancy, but did you know that omega 3’s may help prevent postpartum depression as well?  Keep taking those DHA supplements, or choose a diet high in fatty fish, walnuts, and flaxseed.

Calcium:  this mineral is so crucial for breastfeeding that your bones will be depleted before your milk  supply becomes calcium-deficient.  Protect those bones by choosing high-calcium foods such as dairy products, fish with the bones (sardines anyone?), beans, and leafy greens.  Vegetarian sources of calcium are not nearly as well absorbed.  If your breastfeeding baby seems sensitive to your milk intake, try cultured products such as yogurt or cheese before cutting it out completely.  Calcium supplements can work as well, but they can also cause constipation.

Protein, Carbs, and Fat:  You will still need sufficient calories to keep your milk supply up if you choose to breastfeed, and even moms who do not should be careful not to crash diet.   Choosing lean meats and dairy as well as beans or lentils for protein, whole grains for carbs, and nuts, avocadoes, and seeds as fat sources will help you stay satisfied, well-nourished, and lose that baby fat more quickly while keeping your energy levels high.

So what foods should you avoid during this time?  It is a good idea to limit processed foods made with white flour and sugar or high fructose corn syrup - even though those are the foods we tend to crave when sleep-deprived.  Also, watch out for foods with trans fat – still found in many cookies, crackers, and even peanut butter!  The more natural, unprocessed foods you choose the more nutrition your body will receive and use for recovery.  Limiting foods that have lots of calories but little nutrition will help you lose weight faster and feel better.  And that makes for a happier, healthier mommy and baby!

January Newsletter January 20, 2009

January 2009:  Starting the new year off right!

 

 Welcome to 2009!  I am finally starting to write the right year on my checks and getting back into a regular schedule after the fun of the holiday celebrations.  Like many others, I am trying to make changes for the better with this new start.  According to the TV and radio advertisements the two major self-improvement themes right now seem to be getting healthier even as we age and managing money more wisely in light of the current economic situation.  What changes are you making this year?  Whether you made resolutions to be healthy or are just looking for a couple ideas for dinner, these ideas and recipes are here to help you get healthy without breaking the bank at the grocery store.  Enjoy!

 

Healthy habit for the month:  Add some zing to your water with a slice of fresh lemon!  Dehydration can make you feel tired and hungry, but sometimes plain water just isn’t appealing.  Slice up a lemon and store the slices in the fridge.  When you are feeling that afternoon slump treat yourself to a glass of fresh, cold water with a twist of citrus. 

 

Recommended website: http://www.startmakingchoices.com/index.jsp

Short on cash, but want great flavor and good nutrition?  Check out this website for some fun ideas and recipes!

 

 

One-week meal plan:

Lemon-olive chicken with brown rice and Normandy vegetable mix

Spicy chickpea pasta with steamed carrots                           

Spaghetti with meat sauce, garlic bread and green beans

Tuscan bean soup and whole wheat bread

Hearty veggie pizza

 

Grocery list:

3 cloves garlic (or 2 Tbsps of minced garlic)

Chicken base or bouillon

Crushed red pepper

Thin spaghetti, either 100% whole wheat or Barilla PLUS

Spaghetti, 100% whole wheat or Barilla PLUS

Spaghetti sauce in a jar (generic brands are OK)

1 can pizza sauce

¼ cup roasted chopped almonds

1 bag dry chickpeas or garbanzo beans

1 bag dry cannellini or navy beans

1 lemon

Red onion

Frozen chicken breasts

½ pound ground sirloin or turkey

1 cup green olives, sliced

Frozen Normandy (California) mixed vegetables

frozen veggies for pizza – your choice

Frozen green beans

Baby carrots

Whole-grain white wheat bread or rolls (or ingredients for homemade)

2 leeks

shredded part-skim mozzarella

parmesan cheese (optional for pizza)

 

Pantry staples:

Olive oil

Flour, whole-grain white wheat

cumin

yeast

salt

 

 

 

 

Recipes

 

 

Lemon Chicken with Olives*

Adapted from

http://food.realsimple.com/realsimple/recipefinder.dyn?action=displayRecipe&recipe_id=1699462

*thaw chicken breasts the evening before by placing them in a container of water in the fridge.  They can be in or out of the package.

2 tablespoons all-purpose flour
1/2 teaspoon ground cumin
2 teaspoons lemon zest, plus 1 tablespoon fresh lemon juice
Kosher salt and pepper
1 1/2 pounds chicken breasts, thawed
2 tablespoons olive oil
½ red onion, diced
1 cup pitted green olives
1/2 cup flat-leaf parsley, roughly chopped
1/2 cup dry white wine (such as Sauvignon Blanc)

2 cups fresh baby spinach

 

Mix the flour, cumin, zest, 1/2 teaspoon salt, and 1/2 teaspoon pepper on a flat plate. Pat the chicken dry with paper towels and dredge in the flour mixture.

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Cook the chicken in 2 batches until golden brown, 2 to 3 minutes per side. Transfer to a plate.

Wipe out the skillet and return to medium heat. Heat the remaining oil. Add the onions and cook until soft, 5 to 7 minutes. Stir in the olives, parsley, lemon juice, and wine and bring to a boil. Return the chicken to the pan, nestling it in the olives and onion. Add spinach.  Reduce heat to low and cook, covered, until the chicken is cooked through, about 5 minutes.

Divide among individual plates, spooning the olives, onions, and any sauce over the top.

~if you have leftover chicken, save a couple pieces for the Tuscan Bean Soup to add extra protein~

Yield: Makes 4 servings NUTRITION PER SERVING
CALORIES 425(30% from fat); FAT 17g (sat 1g); CHOLESTEROL 66mg; CARBOHYDRATE 8g; SODIUM 673mg; PROTEIN 51g; FIBER 2g; SUGAR 3g

 

 

 

Chickpea Pasta with Almonds and Parmesan*

Adapted from

http://food.realsimple.com/realsimple/recipefinder.dyn?action=displayRecipe&recipe_id=1695396

*start soaking chickpeas the night before; then cook in a crockpot according to directions on bag.  Freeze or refrigerate leftovers to make another recipe such as hummus or minestrone.

**Reserve up to 1/4 of spaghetti and refrigerate in a Ziploc bag for Spaghetti night if desired.

1 tablespoon olive oil
3 cloves garlic, chopped
1 Tbsp chicken base or 2 bouillon cubes
1/2 teaspoon crushed red pepper flakes
Kosher salt
1 pound whole-wheat or Barilla PLUS thin spaghetti
2 cups cooked chickpeas (garbanzo beans)
1 cup flat-leaf parsley, chopped
1/4 cup unsalted roasted almonds, chopped

 

Heat the oil in a large saucepan over medium-high heat.  Stir in the garlic and cook for 1 minute. Add the base or bouillon, ½ cup water, red pepper, and 3/4 teaspoon salt and bring to a boil.  Add the pasta and cook, stirring, until the broth is nearly absorbed and the pasta is al dente, about 6 minutes. Stir in the chickpeas and parsley.

Divide among individual bowls and top with the almonds.  Serve with steamed carrots or fresh baby carrots.

Yield: Makes 8 servings NUTRITION PER SERVING
CALORIES 652(22% from fat); FAT 5g (sat 1g); CHOLESTEROL 3mg; CARBOHYDRATE 55g; SODIUM 350mg; PROTEIN 17g; FIBER 7g; SUGAR 3g

 

 

 

 

Spaghetti with Meat Sauce

 

1 jar pasta sauce, any brand

½ pound ground sirloin or turkey

 

Brown the meat in a skillet.  Add sauce.  Serve over thin spaghetti from day 2 or boil ½ pound regular spaghetti according to package directions.  Serve with steamed green beans and garlic bread.

 

Garlic Bread

Garlic powder

Olive oil

Whole wheat white bread, homemade or store-bought

 

 

Brush or spray olive oil on bread.  Sprinkle garlic powder lightly.  Place in toaster oven and toast to desired brownness right before serving

 

 

NUTRITION PER SERVING   (Nutrition depends greatly on what type of meat, bread, and how much oil is used.  Please look up your particular ground turkey or beef on www.nutritiondata.com)

 

Tuscan Bean Soup*

*start soaking the beans the night before!

 

2 tsps evoo (extra-virgin olive oil)

2 leeks, white and light green parts cut into 1/4 inch rounds and rinsed well

1 Tsp dried thyme

1 quart low-sodium chicken broth (I use the Costco chicken bouillon and add water)

2 cups cannellini beans, cooked

2 cups water

1) Heat oil in a dutch oven or soup pot.  Add leeks and cook until soft, stirring frequently.  Add thyme and stir for 30 seconds, then add remaining ingredients.  Heat thoroughly and serve with honey wheat bread

 

~if you have leftover chicken, cut it into small pieces and add it to this soup for extra protein~

 

Yield:  6 servings

NUTRITION PER SERVING  208 calories, 6g fat, 15g carb, 22g protein, 3g fiber (with 12oz leftover chicken)

 

 

Pizza

(the recipe for this crust is adapted from Betty Crocker Cookbook, 10^th edition)

 

1 pkg (2 ¼ tsps)  yeast
1 cup warm water
2 1/2 cups whole-grain white wheat flour
2 T olive oil
1 tsp salt

Mix together, let rest 20 mins. Then roll out onto a greased stone or cookie sheet and bake at 425 for 10 minutes.  Add pizza sauce, veggies (I love adding fresh or frozen spinach) then mozzarella cheese.  Bake for 15 minutes or until cheese is melted and starting to brown.

Makes 2 – 11″ thin pizzas crusts.  You can freeze the dough in a ziploc bag, or bake both crusts and then freeze the crust for another time.

 

Makes 4 servings.

 

NUTRITION PER SERVING  257 calories, 9g fat, 33g carbohydrate, 14g protein, 6g fiber, 556mg sodium