Daily Diet Ideas and Recipes

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Tip #17: Count Calories November 9, 2011

Filed under: Tips — rzirkle @ 3:42 am
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I know what you’re thinking. Count calories? That will take so much time and effort; I think I’ll pass on this one. I used to think this too. BUT… Then I found the USDA’s website. All you have to do is input the food you ate during the day, how much of each thing you ate, and it calculates it all for you. It tells you how much of each food group you ate, then number of calories you consumed, and the amount of different vitamins/minerals you received throughout the day. It compares it all with how much is recommended so you can see how well you are eating. This will help you be more aware of what you’re eating, and you can hold yourself accountable for what you are really putting in your body. Before you skip this tip, just try it once. The website is: http://www.mypyramidtracker.gov/Default.aspx?Module=2

 

Tuscan Bean Soup September 7, 2011

Filed under: Recipes — rzirkle @ 3:30 am
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Ingredients:

  • 1 cup dried borlotti or cranberry beans, or 3 cups shelled fresh borlotti or cranberry beans (about 4 lb. unshelled)
  • 1/2 head savoy cabbage or 1 small bunch cavolo nero (see note above), about 1 lb.
  • 2 Tbs. extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 2 garlic cloves, minced
  • 1 large carrot, peeled and chopped
  • 1 celery stalk, thinly sliced
  • 1 can (28 oz.) diced or chopped tomatoes
  • 1 bay leaf
  • Pinch of red pepper flakes (optional)
  • 1/4 tsp. kosher salt, or more, to taste
  • Freshly ground black pepper, to taste
  • 8 day-old coarse country bread slices, each 1 inch thick (optional)

Directions:

If using dried beans, pick over the beans, discarding any misshapen beans and stones, and rinse well. In a large pot, combine the beans with cold water to cover by 3 inches. Soak for at least 4 hours or up to overnight. Alternatively, for a quick-soak method, bring the beans and water to a rapid simmer (but do not boil), then simmer for 2 minutes. Remove from the heat, cover and let stand for 1 hour.

Drain the beans, place in a saucepan and add water to cover generously. Bring to a boil over high heat, reduce the heat to low, cover partially and simmer gently until tender, 1 to 1 1/2 hours. Remove from the heat and drain over a bowl, reserving the beans and liquid separately. If using fresh beans, set them aside.

If using savoy cabbage, cut the half head in half again, to form 2 wedges, then cut the wedges crosswise into strips 1/2 inch wide. If using cavolo nero, remove the center rib from each leaf, then cut the leaves crosswise into strips 1/2 inch wide. Set aside.

In a large Dutch oven or other deep, heavy pot over medium-high heat, warm the olive oil. Add the onion, garlic, carrot and celery and sauté until the onion and celery are translucent, about 6 minutes. Add the cabbage or cavolo nero strips, and stir until they wilt, about 5 minutes. Add the tomatoes and their juice and stir to combine.

If using cooked dried beans, measure the bean cooking liquid and add water as needed to total 4 cups. Add the beans and liquid to the pan along with the bay leaf and red pepper flakes. Bring to a boil over medium-high heat, reduce the heat to medium-low, cover and simmer until the beans are heated through, about 10 minutes. Stir in the salt and black pepper.

If using fresh beans, add them to the pan along with the bay leaf and red pepper flakes. Pour in 4 cups cold water and bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the beans are tender but not soft, about 20 minutes. Stir in the salt and black pepper.

If using the bread, place a slice in each warmed wide, shallow bowl. Remove the bay leaf from the soup and discard. Ladle the soup into the bowls and serve. Serves 8.

Adapted from Williams-Sonoma, Essentials of Healthful Cooking.

 

Tip #16: Take time to chew September 3, 2011

Filed under: Tips — rzirkle @ 4:55 am
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We seem to always be in a rush to get to work, class, meetings, etc… However, it is important to slow down while you are eating. Not only will this make your mealtimes more enjoyable, allowing you to actually enjoy the taste of your food, but it also gives your body time to tell you when it is full. It takes a few minutes for your body to tell you it has had enough. If you are eating to fast, you’ll overeat before your body can even let you know it’s full!

 

Tomato and Avocado Salsa September 3, 2011

Filed under: Recipes — rzirkle @ 4:43 am
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Serve this rich-tasting salsa with fish or chicken, or on its own with soft corn tortillas and a sprinkling of queso fresco or feta.

Ingredients:

1 pound ripe tomatoes, finely diced

1/2 small red onion, finely diced, soaked in cold water for five minutes, drained, rinsed and dried on paper towels

1 to 3 serrano or jalapeño peppers, minced

1 ripe avocado, peeled, pitted and finely diced

2 to 3 teaspoons fresh lime juice (to taste)

1 tablespoon extra virgin olive oil

1/4 cup chopped cilantro (more to taste)

Salt, preferably kosher salt, to taste

1. Mix together all the ingredients. Let sit for 15 minutes, in or out of the refrigerator, before serving.

Summer Variation:

In the summer, when corn is in season, steam one ear of corn for four to five minutes. Remove the kernels, and toss with the above ingredients.

 

Tip #15: Shop the Perimeter of the Grocery Store June 11, 2011

Filed under: Tips — rzirkle @ 5:42 pm
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Healthy foods are usually found on the outer edges of most grocery stores. That is where you will find fresh produce, fish, and some dairy products. Buy the bulk of your groceries in these areas, and then venture into the aisles for whole grains, spices, and other ingredients needed to cook a healthy meal.

 

Black Bean Salsa June 9, 2011

Filed under: Recipes — rzirkle @ 3:24 pm
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Ingredients

  • 2 (15.5 ounce) cans Goya Black Beans, drained and rinsed
  • 1 (17.6 ounce) container Goya Salsa Pico de Gallo
  • 1 (15.25 ounce) can Goya Whole Kernel Corn, drained
  • 3 tablespoons Goya Extra Virgin Olive Oil
  • Goya Green Pickled Jalapeno Nacho Slices (optional)
  • 1 tablespoon Goya Chili Powder
  • 2 teaspoons Goya Cumin
  • 2 teaspoons Goya Minced Garlic

Directions

  1. In large bowl, combine all ingredients. Using large spoon, gently mix to combine. Serve with tortilla chips. Or, cover bowl with plastic wrap and refrigerate until ready to eat.
 

Tip #14: Got Calcium? June 9, 2011

Filed under: Tips — rzirkle @ 3:17 pm
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Most people know that milk and other dairy products are a good source of calcium. However, eating too much dairy can cause bad health effects including weight gain. While milk in your cereal is a good way to start your morning or perhaps cheese on your sandwich for lunch, try getting your calcium from healthier sources.

  • Vegetables and greens: Many vegetables, especially leafy green ones, are great sources of calcium. You may consider trying turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
  • Beans: For another rich source of calcium, eat black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
 

Couscous Tabbouleh June 5, 2011

Filed under: Recipes — rzirkle @ 2:27 am
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Ingredients:

1 lb fresh tomatoes, finely chopped

1 cup couscous (whole grain if you can find it)

Salt to taste

1/2 teaspoon ground cumin

1/2 cup freshly squeezed lemon juice

1 cup warm water

1/4 cup extra virgin olive oil

1 cup finely chopped flat-leaf parsley

1/4 cup finely chopped mint

1 red bell pepper, seeded and diced

1 small cucumber, diced

Small romaine lettuce leaves for scoops

1. Put the couscous in a glass or ceramic bowl, and toss with the salt and cumin. Mix together 1/4 cup of the lemon juice and the water, and pour over the couscous. Let sit for 30 minutes, stirring the mixture from time to time or rubbing between your fingers and thumbs to prevent it from lumping. Cover with a plate, and microwave on 100 per cent power for one minute; or line a steamer with a kitchen towel, place the couscous in it and steam for 10 minutes. Carefully remove the plate, or remove from the steamer, and return to the bowl. Stir in the remaining lemon juice and the olive oil, and allow to cool. Toss with the remaining ingredients, except the lettuce leaves. Taste and adjust seasonings. Refrigerate until ready to serve. Serve, using the romaine lettuce leaves as scoopers.

Yield: Serves four to six.

Advance preparation: The salad will hold for several hours in the refrigerator.

 

Diet Tip #13: Eat Whole Grains June 5, 2011

Filed under: Tips — rzirkle @ 2:18 am
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Switching to whole grain foods when you are used to eating white bread, pasta, etc… can be difficult. If you aren’t used to eating whole grains you may not like the taste at first. Try mixing grains as a first step.  If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%. Try eating whole wheat, brown rice, millet, quinoa, or barley. Experiment with different grains to find your favorites. Also, make sure you’re really getting whole grains. Some bread labels call it “whole wheat” but it really is just colored to look like whole wheat. Also, be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the US, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

 

Quinoa Pancakes May 30, 2011

Filed under: Recipes — rzirkle @ 12:49 am
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Ingredients:

1 cup whole-wheat flour

1/2 cup unbleached all-purpose flour

2 teaspoons baking powder

1 teaspoon baking soda

1 tablespoon sugar

1/8 teaspoon salt

2 large eggs

1 1/2 cups buttermilk

1 teaspoon vanilla extract

3 tablespoons canola oil

1 cup cooked quinoa (any type)

1 1/2 cups fresh or frozen blueberries or other fruit, like sliced bananas, strawberries or raisins (optional)

Directions:

1. Sift together the flours, baking powder, baking soda, sugar and salt.

2. In another bowl, whisk the eggs. Add the buttermilk and whisk together, then whisk in the vanilla extract and the oil.

3. Add the flour mixture to the wet ingredients, and quickly whisk together. Do not overbeat; a few lumps are fine. Fold in the quinoa.

4. Heat a griddle over medium-hot heat. If necessary, brush with butter or oil. Drop 3 to 4 tablespoons onto the hot griddle. Place six to eight blueberries (or several slices of banana or strawberries) on each pancake. Cook until bubbles begin to break through, two to three minutes. Turn and cook on the other side for about a minute or until nicely browned. Remove from the heat, and continue cooking until all of the batter is used up.

5. Serve hot with butter and maple syrup.

Yield: 15 pancakes (five servings).

Advance preparation: These pancakes freeze well and can be made a day ahead, refrigerated and reheated.

Nutritional information per pancake: 105 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 2 grams monounsaturated fat; 26 milligrams cholesterol; 14 grams carbohydrates; 1 gram dietary fiber; 192 milligrams sodium; 4 grams protein

Recipe retrieved from New York Times Recipes for Health website.

 

 
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