Rabbit Food, Day 1.

I guess New Year`s Day was probably not the smartest day to start this whole thing...considering I had more than one gin & tonic last night (not to mention, the champagne....oh, the champagne....)  I don`t know about you, but the first thing I wake up thinking about after a night when I`ve had a few beverages is not "Oooo...a salad sounds soooo good."  Actually, I usually want a chicken sandwich or chicken fingers!  I dunno why, but I do.  I remember in college when my friends and I would go out, we`d make the ever-so-popular 3 am drive-thru trip before we went home.  Now that I`m so old and so mature (NOT), I can`t do that.  A.) Because I don`t drink as much or as often as I used to...it`s not as fun and I want to be a better person than that. B.) Because I`d be fat as a cow if I ate "fourth meal" all the time. C.) I can`t remember C, but maybe it will come back to me...


Anyway, I survived the morning just fine with some homemade granola mixed with FAGE greek yogurt (mango flavor) =)  My first all-vegetarian recipe that I`d recommend is simply fabulous.  I found it on goodhousekeeping.com, then altered it (as usual). This does have eggs in it, FYI, but I believe egg beaters may be used (since obviously, I don`t need all that cholesterol).  Please try it at home and see what you think!  If you have any suggestions, I`d love to hear them.  


Vegetable Lasagna


2 zucchini, diced
1 1/2 c broccoli (fresh), chopped
1 pack frozen spinach, thawed
Olive Oil
Butter
1/2 t dried oregano
Salt to taste
1-15 oz container of part-skim ricotta cheese
2 large eggs
12 lasagna noodles
1/4 c flour
2 1/2 c skim milk
1/4 c grated Parmesan cheese
1/4 c blue cheese (or Gorgonzola) crumbles
1- 8 oz package part-skim mozzarella cheese, shredded


Saute zucchini, broccoli, oregano and salt in olive oil over medium heat.  Only cook 5 minutes or less; the zucchini and broccoli should be tender, but crisp (not mushy). Remove from skillet and set aside in a prep bowl.  In the same skillet, saute spinach.  Add salt to taste.  Cook until heated through, then drain.  Add spinach to other vegetables in prep bowl and toss.  


In another prep bowl, combine ricotta and eggs and set aside. Boil lasagna noodles as directed on the box and drain.


Preheat the oven to 350.  In a saucepan, melt 3 tablespoons of butter.  Stir in the flour and 1/4 t salt until smooth.  Gradually add in the milk to make a roux.  Stir constantly until this begins to boil and thicken.  Remove from heat.  Stir in Parmesan and blue cheeses.


Layer bottom of 13 x 9-in pan in the following order: cooked lasagna noodles, ricotta mixture, vegetable mixture, mozzarella, white sauce.  Repeat this sequence until all of the lasagna noodles have been used. Make sure that the last layer is the mozzarella cheese.  


Bake for 40-45 minutes until the cheese bubbles.  Let stand for a few minutes before serving.

Tales of a New Vegetarian

I recently went to my yearly check up and several labs were drawn.  Thyroid disease and high cholesterol both run in my family and to be honest, I have always anticipated developing a thyroid condition waaaaay before anything else.  So to my surprise, a few of my labs came back abnormal.  They were not the ones that I thought! My thyroid panel was completely normal, but my total cholesterol and my LDL were high.  LDL stands for low-density lipoproteins.  This is also known as BAD cholesterol.  On the other hand, HDL stands for high-density lipoproteins.  This is your GOOD cholesterol and if you are healthy, it should be fairly high.  Sometimes this value can knock your total cholesterol off if it`s abnormal.  The nurse practitioner told me that my HDL (good) was so high that it brought my total up.  However, I asked that she give me the values of all three so that I could make my own inference (yes, I`m annoying).  As it turns out, my LDL was slightly high!  This was really depressing, as I never eat an excessive amount of fried food or egg yolks (high in cholesterol).  My mother has high cholesterol (runs in that side of the family) and I just found out that my sister does too!  My sister is tiny, has always been tiny, and probably always will be tiny.  That just goes to show that you can try and try to do all the right things and take care of yourself and be healthy....but you can`t change your genetics.  My own mother eats very healthy and exercises, yet she still has this issue.  Enough rambling...the point is that I am pissed off at my genetics and I want to do something about it!  There is a lot of evidence out there that supports the lowering effect vegetarianism has on cholesterol levels.  So, starting January 1st...my sis and I are going vegetarian.  (Not to be confused with vegan.) I`m not sure how long she wants to try this, but I`m setting a 3-month marker for myself.  I want my levels checked at the end of the 3 months to see if cutting out all meat had any sort of effect on my cholesterol!  I don`t believe in cutting out dairy, eggs, or fish.  This is called a lacto-ovo-pesco-vegetarian. However, I do want to only use egg whites or cholesterol-free egg substitutes, fat-free dairy (which I already consume), and those fish which have been found to have the most omega-3`s: salmon, halibut, tuna, etc.  If you`re my friend, please send some support my way!  I looooove me some steak and although I don`t eat it regularly, I will miss it.  I`ll be posting vegetarian recipes that I have success with soon. =)  Goodbye Sirloin, Hello Boca Burger!

Hummus for me, chickpea!

If I was ever forced to go vegetarian, I can tell you what would be my two main sources of protein: peanut butter and hummus.  Peanut butter, because it`s good on ANYTHING. And hummus, because it corresponds with my Mediterranean food obsession!

Hummus actually originated in the Middle East, but is now typically associated with Turkish and Greek cuisine. It is primarily served as a dip alongside pita bread and the main ingredients are chickpeas (garbanzo beans) and tahini (sesame seed puree). The chickpeas, of course, are the source of protein. It is thought that when served with a whole grain product (such as whole wheat pita), the proteins in the wheat help complete those from the chickpeas. However, the latest research has concluded that you don`t have to ingest two incomplete proteins to ensure that your body completes the protein.  Rather, if you consume a variety of foods, you will consume ample protein.

The best kinds of hummus are those that are made fresh.  Don`t get me wrong...the store-bough stuff can be good too!  But this is a nutrition AND cooking blog, right?  So I have to encourage making your own from scratch....

Basic Hummus

2-3 tsp minced garlic (I buy the “Old World” brand)

¼ c olive oil (or less, depending on the consistency you want)

2 cans chickpeas, drained

1 can chickpeas, not drained

1 Tbsp lemon juice

3 tsp chili powder

2 tsp cumin

Sea salt to taste

¾-1 c tahini

Garnishes:

kalamata olives

feta cheese

parsley

Combine all ingredients in a food processor, except the garnishes.  Process until a smooth consistency is reached.  If too thick, add more olive oil. Garnish with olives, feta cheese, and parsley.  Serve with warm pita bread.

Also try one of these add-ins when you process the ingredients:

*Roasted red peppers (can be store-bought or done in the oven)

*Artichoke hearts

*Cilantro

*Sun-dried tomatoes

Beer...it does the body good!

I`m sure you`ve heard countless comments on the health benefits of wine.  One of the most common things I hear when I`m out (most often by women) is the following "...so I stick to red wine because it`s the healthies type of alcohol.  You know, because of those antioxidants or whatever."  So, is this true?  Is red wine really the Kashi of alcohol types?  Or do hops and barley hold some promise of goodwill towards our bodies?

Beer lovers, rejoice!  The ADA has taken your side.  In a recent issue of the American Dietetic Association`s journal, several articles supporting and explaining the positive effects of daily consumption of beer were published.  Andrea Giancoli, MPH, RD (also, BL...beer lover) states a very good case regarding beer and also beer vs. wine in her article "A Toast to Good Health".  She points out that alcohol (ethanol) is the main ingredient in wine that is linked to cardiac health and that it does so by increasing your HDL (good cholesterol), lowering your LDL (bad cholesterol), and thinning the blood (clot prevention). May I also add that these benefits arise with MODERATE consumption of alcohol...not your NYE champagne binge or margarita night with girls. Therefore, if it`s the alcohol that helps, doesn`t that mean moderate consumption of any form of alcohol would present the same benefits?  I do believe so.  Beer, specifically, is associated with kidney stone prevent and increased bone mineral density. It also trumps wine in its levels of selenium, silicon, potassium, niacin, B12, and phosphorus. Hops provide phytochemicals. Malt provides the B-vitamins.  Sugar is what makes the alcohol (Alcohol is a simple carbohydrate!). The darker the beer, the more fiber...yes, fiber. 

So, in honor of my favorite happy hour beverage, the recipe today is an easy one! 

Cinnamon Raisin Beer Bread

Ingredients:

3 cups flour

2 tablespoons flax seed mill

2 tablespoons cinnamon

3 teaspoons baking powder

1 teaspoon salt

3 tablespoons brown sugar

2 tablespoons honey

1 12-ounce can of light beer (such as Michelob Ultra)

1 cup raisins

1. Set oven to 375 degrees. Grease a 9x5x3-inch bread loaf pan and sprinkle with a little bit of flour.

2. Mix together all the dry ingredients and honey. Pour in the beer slowly and mix until the batter is smooth. Fold in raisins.

3. Pour the batter into the pan, sprinkle the top with more cinnamon and bake for about 55-60 minutes.

HERBivores, SPICE up your life.

Do herbs and spices really do more than just enhance the flavor of your food?

I`m sure we`ve all heard the various health claims for herbs and spices, but has anyone really proven these true?  My education as a Registered Dietitian was just like any other in the medical field: fact-based.  I learned all things dealing with the somewhat opposite areas of clinical nutrition and food science.  I received little education on anything HOLISTIC.  I only support proven theories from legitimate studies that have been performed by health professionals or scientists.  (You may think that`s closed-minded, but who`s research would you rather trust...a doctor`s/scientist`s?  Or some hippie`s who claims he/she is a “nutritionist”?) 

 

There`s so much crap out there now about nutrition.  You have to be careful what you read on the internet and apply to your own life.  (I recommend you only choosing those sites which feature literature or studies from RDs, MDs, or PhDs.)

We know that herbs/spices have been used down through the centuries to treat various illnesses and conditions.  However, very few clinical studies have been done to prove whether these truly benefit your health, much less the amount of each that is needed to produce a health benefit.  If you google herbs and spices. health benefits, you are not going to find many legit listings.  Most of the sites that pop up are not medically backed.  Moreso than with food, I worry about people taking high concentrations of herbal supplements.  Things like Kava (I have no idea what this looks like), Comfrey (a leafy plant), and Yohimbre (tree bark) can cause liver failure, kidney failure, and even seizures! 

That being said, one of the proposed theories pertaining to herbs/spices is that they reduce inflammation in the body.  Sound familiar?  This is also a health claim for antioxidants.  In fact, some seasonings actually are antioxidants.  One of the most popular is cinnamon.  It has also been said that cinnamon may curb blood sugar spikes in diabetics.  These theories may be true, but like I said...not enough evidence is out there yet!

 

If nothing else, herbs and spices can help with portion control!  They enhance the flavor of your food, right?  AND...the more flavorful your food is, the more satisfying it is.  AND...the more satisfying it is, the less likely you are to over eat!  Overeating is usually a result of seeking satisfaction.  Just think about it.  You typically don`t overeat curry or really spicy pad Thai.

 

Due to the fact that I`ve never heard of anyone overdosing on basil, I am posting a recipe for the ever-so-popular pesto!  This can be made up and served immediately as a dip, on bread, as a pasta sauce, or as a marinade for chicken.  I also recommend freezing it in the following manner if you make a big batch: dollop pesto in large tablespoons onto a baking sheet lined with wax paper or parchment paper (leave 1” between each dollop). Thaw out a tablespoon when you want extra flavor in a sauce or soup.

 

Basil Pesto:

2 c fresh basil leaves

1 tsp chopped garlic (equivalent to 2 cloves)

1/4 c pine nuts (walnuts are also good and will give it a different flavor!)

2/3 EVOO

Salt and pepper to taste

1/2 c freshly grated parmesan cheese
juice of one lemon wedge (1/4 of a lemon)

Pulse basil, garlic, and nuts in a food processor until finely chopped.  Begin adding EVOO by drizzling through the top of the processor and puree the mixture simultaneously until it reaches a smooth consistency.  Add the lemon juice.  Season with salt and pepper to taste.  Add in cheese and pulse until mixed.  Serve at room temperature.

Addendum: Fat Replacements

Thoughts from “the test kitchen”....

I don`t recommend using ground flax seed mill in place of eggs in a cookie recipe.  The finished product resembles a pancake...Woops J

I do, however, recommend using it in place of at least one of the eggs in a quick bread recipe or cake recipe.  

RD Product Review: Better`n Peanut Butter

I had a weird schedule this week (lots going on and traveling this weekend) so I didn`t cook much at all, shamefully.  Instead, I did purchase a new product that I had been wanting to try.  I strive to do this at least once a week just so that I can stay up-to-date on the latest food products, especially those with nutritional benefit claims. The one for this week was "Better`n Peanut Butter" (BNPB).  I had actually seen an advertisement for this in one of my ADA (American Dietetic Assoc.) monthly magazines and also at a food show in Birmingham, AL last year.  It caught my interest, but I`m pretty sure I passed it up at the time simply because I am the biggest JIF brand peanut butter fan you will ever meet!

Anywho, I broke up my review into 3 categories: taste, texture/consistency, nutrition.  I used these three areas to compare this product with regular peanut butter (in this case, JIF).

*Taste:  BNPB tastes slightly sweeter than regular peanut butter (although it contains less sugar per serving...weird)  I also thought it had more of a soy-like taste too it.  Overall, though, I would say it`s definitely a fair replacement in terms of taste.

*Texture/Consistency: Like natural PB, BNPB has to be kept in the fridge or it will separate.  Basically, it has a consistency that`s comparable to natural PB.  I`d also compare it to tahini paste.  This is a downside for me.  I don`t like natural PB because of the runny consistency. (Yes, I know it`s better for you but I am not a fan of peanut butter running out of my sandwich.  It should stay put!!)

*Nutrition: (values below are per 2 Tbsp serving)
  Calories- BNPB  100, JIF 190
  Protein- BNPB 4 g, JIF 7 g
  Fat- BNPB 2 g, JIF 16 g
  Saturated Fat- BNPB 0 g, JIF 3 g
  Monounsat Fat- BNPB 1 g, JIF ?
  Polyunsat Fat- BNPB 1 g, JIF ?
  Sugars- BNPB 2 g, JIF 3 g
  Carbohydrates- BNPB 13 g, JIF 7 g
  Fiber- BNPB 2 g, JIF 2 g

 
I see many positives in BNPB: no saturated fat, equal fiber, 1/3 less sugar, 40% fewer calories, and it contains MUFA/PUFA. However, it is higher in carbohydrate and lower in protein. Therefore, what purpose should it serve?  I think it is a good alternative for peanut butter if you are looking to shed some calories, but still get a good PBJ sandwich.  I haven`t tried it in any recipes, but suspect that it would also serve as a comparable replacement for regular PB.  However, some tend to use peanut butter as a main protein source in a plant-based diet.  If this is the case, I would not recommend BNPB due to the lower protein content (almost 40% less protein per serving). 

*Where can you buy this product?  http://www.betternpeanutbutter.com/index.php
Buy online or find a store near you that carries it using the "store locator".  Many Super Target stores and Trader Joe`s have it. WARNING: It is twice as expensive as regular peanut butter....

*Extra note: They also carry Chocolate, Banana, and Low Sodium versions!  I have yet to try these :-)