Happy Cinco de Mayo!  In conjuction with Oldways’ Mediterranean Diet Month Celebration here is my blog post for today…enjoy!

I am a food-loving dietitian, author, and mother of two young children with a nutrition & culinary communications practice in Chicago.  My recent book, The Essential Guide to Healthy Healing Foods, offers a whole host of powerful reasons why the Mediterranean diet is beneficialfor children and adults for health, disease prevention and longevity.  With plant foods like whole grains, beans, legumes, nuts, fruits and vegetables being the cornerstone of the Mediterranean way of eating, it provides a rich and vibrant culinary landscape for delicious meals every day.  In my travels through Italy and Spain, I certainly got exposure with plates drizzled with olive oil loaded with grilled vegetables, whole grain pastas, lentil and berry salads and the proverbial glass of red wine to wash it all down.   It was not only a feast for the eyes, but healthy fuel for the body and soul.

One of my favorite family Mediterranean-style dishes – which is a twist on the Italian classic Caprese salad, is Mozzarella, Tomato, and Basil Lentil Salad (featured
in chapter 19 of my book).  Eat this as a side dish paired with grilled fish or enjoy it as a main dish over a bed of mesclun greens.     

Mozzarella,Tomato, and Basil Lentil Salad

A refreshing Mediterranean-style salad is a delicious quick and easy lunch or
dinner. Add your favorite veggies, beans, or herbs.  Add a dash of curry powder for a unique twist and delicious flavor.

Yield:              Serving size:        Prep time:                    Cook time:

2 servings         1 1/2 cups                  5 minutes               `          30 minutes

Each serving has:

281 calories

11 g total fat

3 g saturated fat

0 g trans fat

9 mg cholesterol

139 mg sodium

30 g carbohydrates

15 g fiber

1 g sugars

17 g protein

21 percent iron

1/2 cup lentils, washed and drained

2 cups water or low-sodium broth

1 Tablespoon canola oil

1 garlic clove, minced

5 basil leaves, chopped

1/4 cup fresh part-skim mozzarella cheese

1/2 cup cherry tomatoes, quartered

Pinch of salt and pepper

Mixed greens (optional)

1.       Add lentils and water (or broth) to medium saucepan, bring to a boil, then cover
and simmer until liquid is absorbed and lentils are softened (about 20
minutes). If lentils are not soft, add more liquid (2 – 3 tablespoons).

2.       In saucepan heat oil over medium heat. Add garlic and sauté for 30 seconds.

3.       Toss garlic with lentils; add basil, tomatoes and fresh mozzarella. Season with salt
and pepper to taste. Serve cold or warm on a bed of mixed greens.

Today, I am the guest blogger on The Professional Hypochondriac website (take a peek for recipes, too!).  My post was on the power of probiotics (and prebiotics) to boost your immune system.  It’s such a fascinating topic as we are born with natural defenses to fight off foreign (disease-causing) invaders.  Food can help fortify our bodies with a greater microscopic fortress…

Whether you have svelte, six-pack abs or a slight muffin top, what’s under your gut’s exterior is vital to your overall health.  Your gut
is a powerhouse of metabolic activity, which keeps everything in your body functioning in good order. The intestines, small and large, are an active organ teeming with trillions of microscopic bacteria – some are believed to be beneficial bugs called ‘probiotics’, which serve as a strong fortress of immune-fighting defense; others are disease promoting pathogens a.k.a  germs trying to wage war inside of you every day.   Although your gut has a mind of its own, research shows that there’s a close link between your gut and the
emotional centers of your brain – so what you put in your stomach is directly connected to your mental well-being, too. Thus, what you eat can either make for a smoothly running stomach – or just the opposite: an unhappy, bloated and noisy tummy.

Eating gut-friendly fare filled with probiotics – or beneficial bacteria, maintains microbial balance and well-being in your gut.
Fermented foods, such as yogurt, kefir, and kimchi (Japanese pickled cabbage), contain a good amount of probiotics and fortify the lining of your intestines with immune-defending bugs like lactobacilli and bifidobacteria.

Additionally, there are foods that feed the good bacteria causing them to propagate on a larger scale.  These foods are called ‘prebiotics’ – they are carbohydrates that are fermented in the large intestine and fuel the beneficial microflora of your gut.  Some prebiotic-rich foods include garlic, onions, wheat, and Jerusalem artichokes.  Scientific research validates prebiotics as a viable means to benefit the microflora of our guts, according to an article in the British Journal of Nutrition (2010), as they can change the composition of your gut’s ‘ecosystem’ by enabling the good bacteria to outnumber the harmful ones.

Prebiotics may also work for a leaner gut.  Promising research in the Journal of Clinical Gastroenterology (November, 2011) revealed that the living landscape of your gut may have the potential to fend off fat accumulation around your middle. How does this work?   When non-digestible fiber is fermented in your large intestine by masses of microorganisms they release energy, as well as fatty acids called short-chain fatty acids (SCFA).  The microscopic munching has shown to potentially help increase energy release and metabolism – all good for promoting efficient use of your food for fuel, which can mean a leaner waistline for you!

Our count down finishes tomorrow as Food Day celebrations happen nation-wide tomorrow! I hope you enjoy a bevy of whole, fresh, locally-grown foods with your family, friends and community.  The goal of this day is create awareness for eating REAL foods daily.   Here’s a recipe to start your day with or use as mid-morning or afternoon snack.

Raspberry Green Tea Smoothie

This frothy smoothie has refreshing hints of raspberry with the clean green tea taste.

Yield: 2 cups      Serving size:  1 cup    Prep time: 5  minutes

1 cup freshly brewed green tea, cooled

1 cup fresh or frozen raspberries

1 cup skim or fat-free milk

2 scoops vanilla whey protein powder

1.   Steep the green tea for 3 – 4 minutes in boiling water; let cool.

2.   Combine tea, raspberries, milk, and vanilla whey powder in a blender. Puree until blended well. Pour into a glass and enjoy.

Nutrition Information:

145 calories

2 g total fat

1 g saturated fat

0 g trans fat

71 mg cholesterol

51 mg sodium

8 g carbohydrates

1 g fiber

4 g sugars

25 g protein

1 mg iron

Happy Food Day!  I look forward to hearing about your “Eat Real” experiences tomorrow!

-VSR

Tonight I  featured this recipe at an event at The Book Cellar in Chicago, I appreciate the flavors, versatility and ingredients in this simple salsa.  As we get closer to Food Day, it makes perfect sense to highlight a salsa made with artichokes.

Artichoke hearts are a natural for salsa as they are chunky and offer a ton of mouthfeel.  Artichokes are jammed packed with health benefits as they feed the trillions of healthy bacteria in your digestive tract, they are rich in fiber and potassium.  The trick in this recipe is using marinated artichokes.

Artichoke-Inspired Salsa

Use this salsa on fish, chicken, lean beef, or baked potatoes; it makes a great appetizer with whole grain crackers or pita chips.

Yield: 5 servings       Serving size: 1/2 cup     Prep time: 10 minutes

2 cups marinated artichoke hearts, drained and chopped

3 Roma or plum tomatoes, chopped

2 tablespoon red onion, diced

1/4 cup black olives, diced

1 tablespoon garlic, minced

1 tablespoon small capers

2 tablespoon fresh basil, chopped

Salt and pepper

1.   In a medium bowl, mix together artichoke hearts, tomatoes, onion, olives, garlic, salt, and pepper.

2.   Serve chilled or at room temperature.

Nutrition Information:

90 calories

4 g total fat

1 g saturated fat

0 Trans fat

0 g cholesterol

254 mg sodium

13 g carbohydrates

6 g fiber

2 sugars

4 g protein

10 percent iron

Enjoy!

-VSR

As we move to Day 4 of our countdown to Food Day, let’s talk tofu!   What would the preamble to a day celebrating real food be without a tofu recipe?  Tofu is essentially a white cake (or block) of soybean curd.  It’s jammed packed with high quality protein, powerful plant compounds called isoflavones, which can keep your heart healthy, and can contain a fair amount of calcium (if made with calcium sulfate – check the label).

Tofu tastes pretty bland on it’s own — yet, I must confess that my 4-year old daughter and I savor it plain, devoid of sauces, dressings or marinades.  However, most people prefer flavor, thus this recipe calls for lightly marinading the tofu before skewering it with your favorite veggies.  Tofu can be blended, scrambled, baked, stir-fried, grilled and dropped  into hot or cold soups.  It’s the perfect cameleon food as tofu takes on the flavor of whatever you expose it, too.   That’s why I love it…

Marinated Tofu Veggie Kabobs

Skewer extra-firm tofu to make the kabobs.

Yield: 4 kabobs     Serving size: 2 kabobs

Prep time: 15 minutes       Cook time:   10 minutes

1 1/2 tablespoons soy sauce, low sodium

1 tablespoon honey

1 1/2  tablespoons lemon juice

1 tablespoon vegetable oil

1 green onion, finely chopped

8 oz. tofu, extra-firm, cubed

1 cup baby bella mushrooms, quartered

1 zucchini, trimmed and sliced into round chunks

8 cherry tomatoes

4 mini pita breads, split in half

1.   Combine soy sauce, honey, lemon juice, vegetable oil, and green onion in a small bowl.

2.   Put tofu in a shallow bowl and pour over marinade. Cover and let soak for an hour.

3.   While tofu marinates, soak four skewers in water to stop them from burning under the broiler.

4.   Thread tofu cubes and vegetable pieces alternatively onto the skewers. Brush with some of the marinade. Cook under a hot broiler or on the grill for about 3 minutes on each side, basting occasionally, or until vegetables are tender and tofu is browned.

5.   To serve, slide kabobs off the skewers, arrange in the pita pockets, and garnish with salad leaves.

Nutrition Information:

419 calories

21 g total fat

2 g saturated fat

0 g trans fat

0 mg cholesterol

572 mg sodium

45 g carbohydrates

7 g fiber

20 g sugars

18 g protein

22 percent iron

Enjoy!

- VSR

Our countdown to Food Day continues (Day 3) with another real food recipe from my book, The Essential Guide to Healthy Healing Foods.  Today’s feature is an eggplant dish that is reminiscent of Middle Eastern-style culinary endeavors.  This dish will ignite a fire in your belly and help to fend off inflammation with the interplay of the scientfically-praised spice, turmeric (with it’s active compound curcumin), that has been come to mean heart healthy by keeping cholesterol levels in check, and smokey paprika –  the red  hot sister to the subtle ruby pepper powder that garnishes many dishes all over the world.

Fire-Roasted Turmeric Eggplant Bake

Serve this dish with grilled salmon, chicken breast, or baked tofu. A dollop of plain yogurt will cut the spice if the spiciness is too intense. You can also put all of these ingredients in a food processor and make a tasty dip.

Yield:  2 servings     Serving size: 1/2 cup

Prep time: 5 minutes   Cook time:  30 minutes

1 medium eggplant, diced

3 garlic cloves, chopped

2 tablespoon extra virgin olive oil

1 tablespoon smokey paprika

2 tsp. turmeric

A pinch of salt

1.   Preheat oven to 400 degrees F.

2.   Place eggplant and garlic in a baking dish, toss with olive oil, paprika, turmeric, and salt. Bake until eggplant begins to brown and get crisp; check and toss every 10 minutes.

Nutrition Information:

198 calories

14 g total fat

2 g saturated fat

0 trans fat

0 cholesterol

19 mg sodium

18 carbohydrates

10 g fiber

7 g sugars

3 g protein

8 percent iron

Enjoy this delightful eggplant bake and let me know if you do…

-VSR

It’s Day 2 of our countdown to Food Day.  Today’s recipe from my book, The Essential Guide to Healthy Healing Foods, is a quinoa dish.  Quinoa (pronouced “keen-wah”) is near and dear to my heart as it imparts such a bevy of culinary possibilities, captures a variety of flavors well and is a protein-packed, fiber-filled grain.  Celebrate the power of whole grains with this tasty dish.

Spicy Tomato and Olive Quinoa

This zippy quinoa, a Mediterranean grain, is delicious by   itself as a maindish or along side tofu, shrimp, chicken, fish, and lean beef.

Yield:  6 servings    Serving size: 1/2 cup

Prep time:   5 minutes    Cook time: 15 minutes

Ingredients:

1 cup quinoa

1 cup low-sodium vegetable broth

1 cup water

2 tablespoon extra virgin olive oil

3 green onions (scallions), chopped

1 cup cherry tomatoes, halved

1/2 cup black olives, pitted and sliced

1 teaspoon smoked paprika

Salt to taste

1.   Rinse quinoa and add to a medium pot over medium heat with broth and water. Bring to a boil, cover, reduce heat, and simmer until liquid is absorbed. Remove from heat and fluff quinoa with a fork.

2.   Add oil, green onions, cherry tomatoes, black olives, paprika, and a dash of salt. Stir gently to mix. Serve warm on a bed of leafy greens.

Nutrition Information:

174 calories

8 g total fat

1 g saturated fat

0 g trans fat

0 mg cholesterol

324 mg sodium

21 g carbohydrates

3 g fiber

2 g sugars

4 g protein

8 percent iron

What do you think of quinoa?  I’d love to know…

-VSR

Food Day is one week from today (Monday, October 24).  It’s the nationally recognized day devoted to “Eating Real” — real food, that is.  It’s about evolving your eating and banishing the processed stuff for whole, unadulterated foods.  What better day to embrace plant-based foods like fruits, vegetables, whole grains, nuts, beans and legumes?!  It’s about making choices that count toward your health and the health of our planet.

In my book, I highlight how real food can come to your rescue by fending off diseases, keeping excess weight off and allowing you to age well and gracefully.  For the next seven days, I am posting some of my favorite real food recipes for my book, The Essential Guide to Healthy Healing Foods.  I hope that you’ll try some (if not all) of these simple, tasty and healthful recipes.

Recipe 1:  Ginger Sesame Salmon

Serve the salmon with wild rice, whole grain soba noodles, or black bean salsa – and plenty of colorful fruits and veggies to fill at least half of your plate.

Yield:    2 – 6 oz. servings
Prep time: 5 minutes ; Cook time: 25 minutes

1/4 cup low-sodium soy sauce

1/4 cup lemon juice

1 tablespoon rice wine vinegar

1 tablespoon agave nectar

1 heaping tablespoon sesame oil

1/4 cup canola oil

2 6-ounce Atlantic salmon filets, wild*

2-in. piece of fresh root ginger, peeled and cut into matchsticks

1.   Preheat oven to 425 degrees F. In medium bowl mix together soy sauce, lemon juice, rice wine vinegar, agave nectar, sesame oil, and canola oil.

2.   Place the salmon (skin-side down) in a foiled lined shallow baking and cover with a third of the sesame oil marinade.

3.   Bake fish for 20 minutes and then baste with more marinade and top with ginger sticks. Turn the oven to broil setting on high. Broil for 5 minutes, checking the fish
frequently to make sure it doesn’t burn. Remove salmon from oven when golden
brown and ginger is sizzling (about 5 minutes). Serve immediately with extra
marinade on the side, if needed.

* Choose wild salmon whenever possible; it contains less mercury and contaminants.

Nutrition Information:

603 calories

46 total fat

5 g saturated fat

0 g trans fat

94 mg cholesterol

343 mg sodium

14 g carbohydrate

1 g fiber

10 g sugars

35 g protein

11 percent iron

Get the scoop on Food Day here.  And “Eat Real” every day!

I’d love to hear how you are evolving your eating…

-VSR

Pumpkins make me happy.  And this is the time of year for carving them into scary and silly faces (my kids love that!), roasting their seeds a.k.a pepitas, and scooping out their velvety, melt-in-your-mouth flesh.  Not only are pumpkins a holiday-time accoutrement, but they offer a bevy of healing power inside of you. With the 2010 Dietary Guidelines for Americans encouraging people to eat more brightly colored fruits and vegetables, pumpkin fits right in there.  Rich in soluble fiber for fending off excess cholesterol build-up; rich orange-hued flesh filled with carotenoids called betacarotene which does wonders for keeping your eyes, skin and cells healthy.

Move over Pumpkin Spice Latte (oh, that’s not real pumpkin, is it?:), here are some ways  that I use the meat of the pumpkin in my kitchen (by the way, it’s ok to use canned pumpkin - as long as it’s just that – pumpkin in a can - and that’s it).

- Fold it into a hearty quick bread batter with a handful of dates and walnuts (see recipe below);

- Blend it into plain, greek yogurt with a drizzle of honey for a tasty breakfast or afternoon treat;

- Puree it into a satisfying pumpkin soup (like the delightful children’s book, ”Pumpkin Soup” by Helen Cooper)

- Spread a dollop into a whole grain crepe for a lovely brunch entree;

- Roast chunks of pumpkin with a drizzle of olive oil, garlic, and rosemary for a savory side dish.

Pumpkin Raisin Loaf

Serves 10 (1/2 inch slices)

This little quick bread is the perfect treat to serve with tea for friends or for kids afterschool, it’s a snap to make. It’s not as sweet as banana bread, so feel free to spread a spoonful of all-fruit spread or drizzle honey on a slice.

Ingredients:

1 – 15 oz. can 100% pumpkin (no sugar added)

3 tablespoons agave nectar

1 teaspoon vanilla extract

1 cup whole wheat flour

1 cup all-purpose flour, unbleached

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 cup raisins or chopped dates

1/3 cup walnuts, chopped (optional)

Sprinkle of cinnamon, for dusting top

Preheat oven to 350 degrees.  Mix pumpkin, agave nectar and vanilla in a medium mixing bowl.  Sift together flours, baking powder and baking soda.

Add flour mixture to pumpkin and combine; just until blended. Toss in raisins or dates and/or walnuts, if you like.

Put mixture in a 9-inch loaf pan lined with foil.  Bake for 30 - 45 minutes.  Insert a knife into the center to check for doneness.  Remember, it will be more moist if you don’t overcook it – a little batter on the knife is ok.  Let it cool on a wire rack for about 30 minutes. Dust with cinnamon, if you’d like, and enjoy!

What are your favorite pumpkin recipes…do tell!

-VSR

I absolutely adore beets.   I am thrilled that restaurant chefs and home cooks are embracing the full gamut of what beets offer: versatility, vibrant color, and delicious flavor and smooth texture.   From roasted beets in salads to boiled beets chopped into a vegetable ceviche to thinly sliced beet carpaccio, these naturally-sweet root veggies  not only taste great, but are good for you!  Like all vegetables – and fruits, beets contain antioxidants in their marvelous color or plant pigment. The lush red, purple beets contain antioxidant compounds called betacyanins, which are loaded with cancer-preventive properties and may act as anti-fungal agents.  Thus, beets can help keep your cells healthy and in good working order.   

The one that wins the beet beauty pageant for me is the Chioggia beet – it’s the pink and white striped Italian-grown heirloom variety.  It’s unique appearance makes is an outstanding garnish on a mixed green salad; ribboned over pasta or diced into tofu, chicken or egg salad.   For less than 50 calories and almost 3 grams of fiber in 1/2 cup, beets are a good waistline watching food.

One of the most unique ways that I’ve seen beets used recently was in a recipe for Red Velvet Lasagna by Judy Doherty, chef and publisher of the newsletter, Communicating Food For Health.  By blending red beets with ricotta cheese, this recipes gets a smooth, velvety red (hence its name) texture and look – not too mention tons of healthful and healing benefits!  For the complete recipe, take a look at the July issue at  http://communicatingfoodforhealth.com. 

So, try some beets this week and let me know what you think.  I’d love to know…

-VSR