Your mother is correct – breakfast is the most important meal of the day!  It fuels you for the activities and tasks that are to come.  It is essential that you obtain balanced intake of carbohydrate, protein, and fat.  An easy way to do so is to consume a bit of everything.  This frittata recipe allows you to do just that sans unnecessary starchy, processed, and sugary carbohydrates!

A frittata is a fancy name for an open faced omelet.  All that is required are chopped veggies, eggs, and other desired products!  I love this recipe because it is easy and tastes phenomenal.  The seasoning addition of dill mixed with the bacon offers a fresh twist to breakfast in place of black or red pepper!  The addition of dill to meals offer may offer antioxidant benefits to help fight the production free radicals that cause cellular damage and promote carcinogen production (cancer).  Who would have thought this herb could do that?!  Another interesting tidbit about dill is that it contains a significant amount of the mineral calcium!  GO DILL!

Ingredients

• 2 whole eggs
• 2 slices of bacon (cut in half – so 4 mini slices are produced)
• 1/3 c red tomatoes, chopped
• 1/4 c red onions, diced
• 1 tbsp dill, chopped
• Salt (as desired)

Methodology

1. Heat frying pan (non-stick) under medium heat.  Toss in the bacon slices and cook in normal fashion allowing each side to brown.
2. Keep the finished bacon in the pan and remove the excess oil.  Toss in the tomatoes and red onion – allow the vegetables to caramelize with the bacon.
3. Break both eggs into the pain atop the bacon, tomato, and onion mixture.  Allow the eggs to cook as if they were being ‘poached,” and sprinkle the dill evenly atop all ingredients.
4. Using a spatula remove the finished egg product from the pan.  Start from the area that is most densely covered with the egg white, and transfer it to a plate.
5. Add salt as desired!
6. Now you’ve got an open faced omelet otherwise known as a frittata to enjoy!

xxx – Sarah

Sunday is right around the corner…  Typically this day is ‘prep’ day for the week.  To me it involves cooking some items to use for lunch during the week and to buy all the necessary goods!

Shopping for food can be tricky since everywhere you look you are constantly bombarded with choices!  There is so much – the advertising and store layout of items does not make it easy to say NO or to stick to the original list!  I have listed some tips below to help you get in and out in speedy fashion without purchasing the unnecessary!

• Eat prior to your shopping trip so you do not have ‘hungry eyes’
• Chew gum when at the store
• Stick to foods in the perimeter of the store (see below to learn about perimeter shopping)
• Give yourself a time limit for shopping – make it a race and get out quick
• Have a bottle of water ready in the car to drink to prevent any urges to go back

PERIMETER SHOPPING

1. Head to the fresh produce section (fruits and vegetables – select amounts that will allow you to consume  9-11 servings/day).
2. Skip the baked goods and head to the meat counter to select lean cuts of meat for the week which can be frozen.
3. If you are consuming dairy: Walk to this section next and get what is needed (otherwise skip it).
4. Head to the frozen food section and select what you did not get from sections 1 and 2.
5. On your way out grab necessary hydration beverages, oils, and nuts since they are generally placed in the aisles closest to the checkout section.
6. Now you’re at the checkout – grab a magazine and read while loading your stuff for cashier.
7. Set aside your shopping cart and walk out with your bagged goods – work those biceps 🙂
8. GOODBYE FOODSTORE!

Try these shopping tips…  You’ll never know how to shop until you have a map of your grocery list planned out.  Just like planning a driving route, planning your shopping trip will save time and pounds, now go shop sensibly!

xxx – Sarah

Surf and turf anyone?  Yes, please.

Shrimp and scallops are a healthy way to obtain protein in the diet while keeping caloric intake low. Shrimp contain a high amount of tryptophan, selenium, vitamin-B12, choline, calcium and iodine.  The heightened level of tryptophan in shrimp helps to regulate your appetite, improve sleep habits, and improve your mood!  Other items high in tryptophan include salmon, tuna, and turkey!  Shrimp is low in saturated fat thus helps to lower triglyceride levels!

Scallops are also high in protein along with selenium, phosphorus, and vitamin-B12 which is an essential nutrient for cardiovascular health.  In overall, along with a high amount of vitamin-B12 ,scallops contain omega-3 fatty acids, potassium, and magnesium.  All these nutrients found in both seafood items provide significant benefits to the cardiovascular system by helping to prevent blood clots, assisting with vessel relaxation, and stabilizing blood pressure levels!

Ingredients

• 1 pound large shrimp, peeled and deveined (cooked)
• ½ pound scallops, cooked (grilled prior to dish creation)
• 3 large garlic cloves, minced
• 3 tbsp lemon juice
• 1.5 tbsp red pepper flakes
• 3 tbsp parsley, chopped
• ½ c heirloom tomatoes, diced
• Olive oil spray (enough to coat the makeshift foil sauté pan and to cover dish prior to going into the oven)

Methodology

1)   Preheat the oven to 375 degrees Fahrenheit.

2)   Create a makeshift sauté pan with foil then coat with olive oil spray.

3)   In a medium mixing bowl combine all ingredients and mix well then transfer to the sauté pan.  Cover the dish with more olive oil spray.

4)   Bake for 10-15 minutes depending on how crispy and roasted you want the seafood/tomatoes.

5)   Mangia!

xxx – Sarah

I adore summer.  Period.  This salad was created in the spirit of summer.  It is juicy, chewy, and sweet but filled with ‘good for you’ components from the protein in the scallops to the antioxidant components of the various mixings (yellow pepper, tomato, watermelon, etc.).

As always I am going to discuss the benefits of at least one ingredient…  The dietitian in me is screaming to educate!  One of my absolute favorite summer fruits is watermelon.  It is a very versatile fruit because not only does it taste great but it does quite a bit!  Watermelon is very low calorie and serves to quench your thirst plus it is high in nutrients such as vitamins C and A.  Watermelon is a great source of beta carotene which promotes vitamin-A uptake by converting it into an active form that the body can readily use!  Who knew watermelon was a rich source of such a radical fighting antioxidant?!  Just make sure you don’t forget about it because after a few days the antioxidant capacity of watermelon diminishes!

Ingredients

• 2 tbsp raw pumpkin seeds
• 2.5 c spring mix (greens)
• 1/2 c yellow pepper; diced
• 1/2 c cucumber; thinly halved
• 1 heirloom red tomato; diced
• 1 c watermelon; cubed
• 1 full tripolene onion; finely minced
• 8 large scallops
• Canola cooking spray
• 2 tbsp balsamic vinaigrette
• 1 tbsp olive oil
• S&P; to taste

Methodology

1. Divide the spring mix, pumpkin seeds, heirloom tomato, yellow pepper, cucumber, and watermelon evenly amongst two large salad bowls.
2. Drizzle the allotted balsamic and olive oil over the salad mixtures in each bowl.
3. Set the burner to medium heat and coat a large frying pan with canola oil.  Allow the pan to heat up then distribute the scallops.  Sprinkle pepper as desired over one side of each scallop and allow to sear for 2-3 minutes before repeating the process on the other side.
4. Then allow each scallop to sit on one side for about 5 minutes before flipping to allow for even browning.  When each scallop is browned, and no longer pink, toss the tripolene onions into the pan allowing the juices to simmer (look for caramelization of the onions).  To make sure the scallops are fully cooked inside – slice each scallop in half to ensure that it is white in color.
5. Removed the scallops from heat and allow to sit for a few minutes since there may be some ‘carry over cooking.’  Place 4 scallops on top of the salad mixture in each bowl then sprinkle the finished product with the tripolene onions.
6. Optional:  Add salt as desired for extra flavor.
7. Presto!

Not everyone knows how to abide by the 2010 dietary guidelines…  It’s tough when you don’t know exactly how much is enough.  Thought I’d write a post about portions since that is one of the biggest issues with eating today.  A cup of juice consumed today is not equivalent to a cup of juice 10 years ago or 20 years ago.  Our portions have tripled, our dinner/lunch plates have tripled, and our refrigerators have tripled in size.  Take control of your portions.  Rather than to have a portion of cereal that is three servings – aim for a portion that is made up of just one serving and savor it.

The first step is to use your eyes.  Seeing is both believing and knowing.  Ordinary objects can be used to help visualize portions for various food groups.  For example, one cup of yogurt is equivalent to a baseball. Check out some of the food groups and their associated portions below:

Whole Grains

• 1 pancake = 1 compact disk
• 1 slice of bread = 1 cassette tape
• 1 cup dry cereal = 1 tennis ball
• 1 cup pasta = 1/2 baseball

Fruits & Vegetables

• 1 cup of green salad = 1 baseball
• 1/2 cup of fruits/vegetables = 1 computer mouse
• 1 baked potato = a computer mouse

Meats, Fish, & Nuts

• 3 oz grilled/baked meat (i.e.. poultry) = 1 checkbook (closed) OR a deck of cards
• 3 oz tofu = 1 deck cards
• 1 oz walnuts = a single handful or 1/4 measuring cup serving

Dairy

• 1 cup yogurt = 1 baseball
• 1/2 cup ice cream = 1 lightbulb
• 1 oz cheese = 1 domino

Fats, Oils, & Treats

• 1 brownie = 1 package of dental floss (closed)
• 1 tablespoon butter = 1 poker chip

The actual portion is a lot smaller than what we eat, right?!?  Try some of these visual portion control tips!

PS – According to Dr. Brian Wansink, author of Mindless Eating, moving from a 12″ plate to a 10″ plate results in serving and eating 22% less food.  This for transition of plate size has actually lead individuals to realize that they are full when clearing smaller plates compared to cleaning larger plates.  In other words, you might actually be full when consuming less…  Clearing a smaller plate with less food means less calories.  By sticking to the right portions at mealtimes and consuming a balanced amount of fats/protein/carbohydrate you can dramatically improve your health and waistline!

xxx – Sarah

Rather than to use a high calorie, carbohydrate, and /or sugared bread or pasta side… try something new.

This is a simple and easy side dish that goes well with poultry, fish, or meat.  I always try to aim for 3-4 colors on my plate.  This dish adds four colors to your plate which are antioxidant loaded (yellow, white, red, and green)!  For example, the super vegetable yellow squash, is a good source of protein and vitamins A, C, K, and B-6 along with minerals such as niacin, phosphorus, and copper!  Fight the bad guys with this side dish.

**********

Ingredients

• 1 large zucchini; 4 thin slices
• 1 large yellow squash; chopped
• 2 medium sized vine tomatoes; diced
• 1/4 c chopped yellow onions
• 3 tbsp balsamic vinegar
• 2 tsp virgin olive oil
• olive oil spray to coat pan
• Spice Mixture: garlic, onion, red pepper, paprika, parsley, rosemary, & black pepper (a tsp of each and mix)

Methodology

1. Coat a large saucepan with olive oil spray and apply to medium heat.  Add the zucchini slices then top with the spice mixture.  Turn the zucchini over as needed to allow both sides to evenly brown.  Removed zucchini slices from heat and set aside for serving.
2. In the same pan, toss in all the yellow squash, tomatoes, and yellow onions and apply low heat.  Top the vegetable mixture with the balsamic vinegar and olive oil.  When the liquid appears homogeneous covering all vegetables continue sautéing.  Test the squash texture by sticking a fork in it and if it appears to slide in then it is pretty tender.  Remove the vegetables from heat and toss over the zucchini slices.
3. Voila!  Enjoy 🙂

xxx – Sarah