Posts Tagged Nutrition
Here’s a delicious, hearty side dish from registered dietitian Victoria Shanta-Retelny.
Creamy like a typical risotto, but less fatty and caloric, this nutty-tasting rendition of the Italian classic will keep your heart healthy and fill you up on fewer calories!
Yield/Servings: 4 (½ cup) servings
1 Tablespoon extra-virgin olive oil
1 small yellow onion, peeled and finely chopped
1 garlic clove, peeled and minced
1 cup wild rice
1 ½ cups vegetable broth, low-sodium
1 cup water
1 1/2 cups butternut squash, peeled and cut into bite-size pieces
2 rosemary sprigs, remove needles, minced
2 Tablespoons part-skim ricotta cheese
Pinch of salt and freshly ground black pepper
1. Steam the squash in a steamer pot over boiling water for 10 minutes or until tender enough to mash with a fork. Puree squash in a food processor and set aside.
2. Heat olive oil in a heavy-bottomed pan and sauté onion and garlic over a low heat until soft and lightly browned.
3. Add rice and stir until well-coated add broth and water. Bring to a boil and then turn heat down to simmer, cover. Stir frequently, once rice has fully absorbed the liquid and is softening add squash and rosemary. Stir to combine.
4. Stir in ricotta cheese; season with salt and pepper to taste. It should be thick and creamy with the rice soft on the outside, but firm in the middle.
Carbohydrates: 15 g
Total Fat: 2 g
Protein: 2 g
Fiber: 2 g
Cholesterol: 8 mg
Sodium: 73 mg
Sugar: 4 g
Source: Victoria Shanta-Retelny, RDN, LDNclick to comment
Do you love cheese? Check out how much we’re eating–and whether that’s a problem–in this Today.com post.click to comment
Here’s a post on a new quiz families can take to see how their eating helps–or hinders–their health and that of the planet on my Scoop on Food blog for Parents.com.click to comment
I recently wrote a post for Parents.com that included experts’ nutritious and delicious back-to-school recipes. The response to recipe requests from my colleagues was so overwhelming, I decided to share a few more gems on my Stressipes® blog. Enjoy!
1. Egg Pita Pocket. Scramble 1 to 2 eggs. Place in 1/2 of a 7-inch pita pocket. Top with 1/4 cup grated cheddar cheese and salsa. Pair with fresh seasonal fruit.
2. Chocolate Peanut Butter and Banana Muffin Top. 1 double chocolate Vitamuffin top topped with 1-2 tablespoons natural peanut butter and 1/2 sliced banana.
3. Protein-Rich Smoothie with Wheat Germ and Chia Seeds. (Recipe courtesy of Kretschmer.) Place 1/2 cup fat-free milk, 1/2 cup fat-free plain Greek yogurt, 1 frozen medium banana, 2 tablespoons unsweetened smooth peanut butter, 1 tablespoon Kretschmer Honey Crunch Wheat Germ, 1 tablespoon chia seeds, 1-1/2 cups baby spinach and 4 large ice cubes into a blender and process until smooth and creamy. Serve cold. Serves 2.
4. Yogurt and Granola Parfait. 6 to 8 ounces nonfat Greek or regular low-fat or nonfat yogurt layered with fresh berries or fruit of choice and topped with 1 crumbled granola bar (like a Fiber One bar).
5. Peanut Butter Banana Dog. Spread peanut butter (or any nut butter or sunflower seed butter) in a whole wheat hot dog bun. Place peeled banana in bun. Enjoy with glass of nonfat milk.
6. Cherry Vanilla Freeze. Combine 3/4 cup frozen pitted sweet cherries, 1 cup plain low-fat Greek yogurt, 2 ice cubes and 1/2 teaspoon vanilla extract in blender or food processor and blend. Drink immediately. Serve with a slice of whole wheat toast.
7. Cantaloupe-Raspberry Smoothie. Add 1/2 cup cantaloupe chunks, 1 cup Oikos nonfat vanilla Greek yogurt, 1 cup raspberries and a handful of ice cubes to blender. Blend until smooth. Pour into glasses and enjoy! Makes 2 servings.
What’s your favorite morning meal?
Image of the Protein-Rich Smoothie with Wheat Germ and Chia Seeds via Kretschmer.
Full disclosure: I have no financial or other ties to any of the specific brands or products mentioned.
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I was recently asked to be part of a FREE online event designed to empower parents to raise healthy, successful kids. The event is called “Relationship Based Parenting: The Simple Truths about Raising Healthy, Successful Kids,” and it takes place between August 12th and 23rd,.
As a registered dietitian nutritionist, freelance writer, and author, I’m humbled be one of 21 speakers from around the world who was asked to participate. Created and organized by Abby Bordner, the event brings together top speakers in the fields of child psychology, child development, writing/publishing, and authors of bestselling parenting books to answer two key questions:
- What does it take to raise healthy, successful kids?
- How can I become a better person while doing it?
While you can listen to my interview on August 14, 2013 at 8 PM EST/5 PM PST, all of the interviews done with the speakers between the 12th and 23rd of August will be available to you.
I truly hope you’ll join this community of parents and professionals in what is sure to be a valuable exploration of the most important things we can do to raise healthy, successful children.
Click here if you’d like to join this FREE event.
Full disclosure: I received no compensation for granting or promoting an interview, nor will I receive any compensation when or after you join the event. It just seemed like a terrific event that I could contribute to!click to comment
It’s been almost two months since The Scoop on Food–my new Parents.com/Parents Magazine blog–debuted. I’ve really enjoyed writing it, getting feedback, and hearing ideas for future topics from parents and those who work with children. Please keep the comments coming!
In case you missed any of my posts, I’ve provided links below. I invite you to subscribe to the feed and to continue to send me your thoughts and ideas for future posts. Because when it comes to feeding kids and helping them live a more healthful lifestyle, we’re all in this together!click to comment
The Scoop on Food–my new blog for parents and their children on Parents.com–has arrived! I’m thrilled to share my thoughts (and plenty of resources) about the food, nutrition and health topics that are at top-of-mind for many parents. My hope is that the blog will spark conversation about these topics and help us all raise our kids to be more mindful and nutritious eaters.
Thanks for checking out and subscribing to the blog, and sharing your questions and ideas. Don’t forget to also take a look at the many terrific blogs featured on Parents.com.
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Check out this month’s ZIED GUIDE free monthly e-newsletter. This month’s issue includes links to some of my recent blog posts for US News and World Report’s Eat + Run blog and caloriecount.com, some great tuna and lasagna recipes, the answer to a Parents magazine reader question and so much more.
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What’s not to love about this delicious, nutritious twist on lasagna? Yum!
Makes 6 servings
1 tablespoon olive oil
2 large zucchinis, sliced about ¼‑inch thick
4 large tomatoes, sliced about ¼‑inch thick
2 medium onions, sliced very thin
1 sprig fresh basil, 6–8 leaves, chopped or thinly sliced Italian seasonings
ground black pepper
8 ounces shredded 2% mozzarella
1) Preheat the oven to 400°F.
2) In a 2½- quart oval bakeware dish (such as Corningware), pour the olive oil (or spray with olive oil cooking spray). Cover the bottom of the dish with sliced zucchini. Then, spread a layer of tomatoes and a layer of onions. Top with half of the sliced basil, Italian seasonings (or other herbs from your garden), and ground pepper.
3) Then add a layer of about half the shredded cheese.
4) Repeat (except for the olive oil).
5) Bake about 30 minutes. Let cool for 5 minutes before serving.
Hint: This recipe is especially great for using up end‑of‑summer veggies. An easy way to slice the basil is to roll up several leaves (stem edges inside), and then make thin slices. You end up with very thin strips, called a chiffonade.
Note: This recipe is adapted from Liz Manaster’s From A to Zucchini.
What are your favorite lasagna ingredients?
SOURCE: The DASH Diet Weight Loss Solution by Marla Heller, MS, RD.
Full Disclosure: I received a complimentary copy of the book from the publisher.click to comment
Here are three delicious twists on tuna* you and your family are sure to enjoy.
Change of Pace Tuna Casserole from Don’t Break Your Heart Cookbook.
1 (10-ounce) can condensed 98 percent fat-free, reduced-sodium cream of mushroom soup
1/2 cup light sour cream
1/2 pound whole wheat rotini pasta, cooked according to package directions
2 tablespoons chopped pimiento
2 tablespoons trans-free margarine
1/2 pound fresh mushrooms, sliced
1/2 cup chopped onion
1/2 cup chopped celery
2 (6-ounce) cans of tuna, drained
1/2 cup sliced almonds, toasted
1. Preheat the oven to 350 degrees F.
2. In a bowl, blend soup with sour cream until smooth. Add pasta and pimiento; set aside.
3. Melt margarine in a sauté pan and sauté mushrooms, onions, and celery until vegetables are tender, about 5 minutes.
4. Mix vegetables into soup mixture; fold in tuna.
5. Pour tuna mixture into a lightly-greased 11/2-quart baking dish. Top with almonds. Bake, uncovered, about 25 minutes or until hot and bubbly.
Cooking Tip: To make this meal more nutritious, add a 10-ounce (283.5-g) package of thawed, frozen vegetables, such as chopped broccoli or mixed stir-fry vegetables, when you add the pasta to the soup in step 2.
Nutrients per serving: Calories: 335 Total Fat: 11 g Saturated Fat: 3 g Trans Fat: 0 g Cholesterol: 31 mg Sodium: 416 mg Total Carbohydrates: 37 g Dietary Fiber: 7 g Sugars: 5 g Protein: 22 g Iron: 3 mg
Provencal Grilled Tuna Salad from Don’t Break Your Heart Cookbook.
4 (6-ounce) tuna steaks, each about 1-inch (2-cm) thick
3 tablespoons white wine or broth
3 tablespoons olive oil
2 tablespoons red wine vinegar
1/2 teaspoon chopped fresh rosemary or 1/4 teaspoon (1 ml) dried
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1 clove garlic, minced
6 cups salad greens
1 cup cherry tomatoes, halved
1/2 cup each thinly sliced red and yellow bell peppers
Nonstick cooking spray
1. Place fish in a glass dish.
2. To make vinaigrette, combine wine or broth and next 5 ingredients in a jar with a tight fitting lid. Shake well.
3. Pour 2 tablespoons (30 ml) over fish, add garlic, and turn to coat. Marinate for 15 to 30 minutes, turning once. Reserve remaining vinaigrette for salad dressing.
4. Coat grill rack with cooking spray and place on grill to heat 1 minute. Place tuna on grill 4 to 6 inches (10 to 15 cm) over heat source. Cover with lid or tent with foil. Cook, turning once, until tuna begins to flake easily when tested with a fork, about 7 minutes. Discard marinade.
5. Meanwhile, arrange salad greens on 4 plates. Place hot tuna on greens and add cherry tomatoes and peppers.
6. Shake remaining vinaigrette and drizzle over salads.
Nutrients Per Serving: Calories: 273 Total Fats: 11 g Saturated Fat: 2 g Trans Fat: 0 g Cholesterol: 55 mg Sodium: 158 mg Total Carbohydrates: 8 g Dietary Fiber: 2 g Sugars: 2 g Protein: 36 g Iron: 2 mg
Acapulco Tuna Salad from The DASH Diet Weight Loss Solution.
Makes 4 servings
2 6‑ounces cans tuna, very low sodium
2 tablespoons low-fat mayonnaise or regular mayonnaise made with olive oil
1 medium tomato, diced
½ small sweet onion, diced very finely
1 jalapeño, diced, seeds and spines removed
1 tablespoon lime juice
Drain the water from the tuna and mix all the ingredients in a medium bowl.
Nutrients per serving: Calories: 112 Total Fat: 3 g (with EVOO regular mayo) Cholesterol: 40 mg Sodium: 115 mg Total Carbohydrates: 3 g Dietary Fiber: 1 g Protein: 18 g
*According to the FDA, women who are planning to get pregnant, pregnant or nursing and young children can safely eat up to 12 ounces of light tuna or up to 6 ounces of albacore tuna each week.
Change of Pace Tuna Salad and Provencal Grilled Tuna Salad reposted with permission from Don’t Break Your Heart Cookbook by Shara Aaron, MS, RD and Monica Beardon, RD, LD.
Acapulco Tuna Salad reposted with permission from The DASH Diet Weight Loss Solution by Marla Heller, MS, RD.
Full disclosure: I received a complimentary copy of The DASH Diet Weight Loss Solution from the publisher.
How do you like to eat tuna?
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