…and Spring has finally arrived here in Chicago.  I absolutely adore this time of year as I walk down small side streets seeing all the flowers in bloom.  After a bit of a hiatus, I am coming back and am equipped with some wonderful things to share.  Recently I made this dish and it has become a new favorite.

Kale.  What do you really know about it?  Time for a quick informative breakdown on kale.  Here goes – for starters, it is an absolute powerhouse due to its potent level of antioxidants (carotenoids and flavonoids).  Kale is high in vitamins K, C, A as well as the following minerals: calcium, maganese, copper, and potassium.  Like many greens, kale is an excellent source of fiber and omega-3’s.  Kale has recently been a popular choice for many meals due to the discovery of its role in possible cardiovascular benefits, cancer prevention (colon, bladder, prostate, breast, and ovarian), detoxification, and chronic inflammation.

This cruciferous vegetable is pungent in flavor making it easy to prepare in various ways while still obtaining various health benefits! Whether raw or cooked, savor each bite and figure out what you taste.  For me, when raw, the crunch and freshness is delectable – great for spring salads.  When cooked it is buttery and can sometimes seem naturally spiced.  In following dish raw kale was utilized due to its ease in preparation when in a bind.

RAW KALE SALAD BASE (all ingredients are to be split evenly amongst two bowls)

Ingredients

• 2 1/2 cups raw kale – chopped
• 1/4 cup red pepper – slivered and chopped
• 1/8 cup green olives – minced
• 1/2 small cippolini onion – minced
• 1/2 peeled and softened sweet potato – cubed (If using a microwave to soften a sweet potato – split the potato, puncture with 3-5 holes and cook for 2-3 minutes otherwise bring 1 cup of water to a boil and toss in the potato for 5-10 minutes)
• 1/2 cup olive oil to dress the salad

Process

1. Divide the kale and spread on the bottom of a salad bowl.
2. Dress the greens with the red pepper, cippolini onions, and olives.
3. Place the softened and cubed sweet potato atop the items from steps 1 and 2.
4. Drizzle olive oil on the top.

SEARED SEA SCALLOPS

Ingredients

• 6 large scallops (Dry pack sea scallops were used for this dish) – halved
• 1-2 tbsp coconut oil to coat the pan
• Sprinkle as desired – parsley flakes

Process

1. Under high heat for 4-5 minutes allow the coconut oil and parsley flakes to reach a point of possible smoke then add the scallops.
2. Allow each side to sear for 2-3 minutes based upon whether a golden brown appearance has been noted.
3. Then toss and sear each side once more briefly while paying attention to its buoyancy.  They should not be firm – then you’ve overcooked!
4. Remove from heat and place the halves atop the kale base.
5. Optional – cracked black peppercorns and coase sea salt to taste.
6. Voila.  Enjoy with some classical background music!

With the winter months coming fast everyone is scrambling inside to pick up warm beverages.  The question is, ‘What do I pick?!’  The choices are endless.  The key is to pick something that not only tastes good but is healthy!  Drinks are ‘secret calorie carriers’ which means you think its good but in reality are calorie laden!  Beverages from hot-spot favorites such as Starbucks and Panera Bread list the calorie content, however they are simply estimates, and sometimes a server may add more of this or that creating a larger discrepancy than you realize.  The key is consistency and moderation!

Aim for options that are ‘low-fat,’ ‘100% juice,’ ‘pesticide and antibiotic-free bottled water’ and ‘flavored beverages without any added sugar.’  As evidence has shown, even natural sugar is sugar so we MUST limit our quantities.  The new craze with beverages are labeled as ‘diet’ or enhanced which tend to mean that there are tons of artificial sweeteners and chemicals but not always so check the ingredient labels!  Unfortunately – we do not know the side effects of beverages high in added artificial sugar or chemicals but the evidence mounting shows they are carcinogenic (for more information check the National Institutes of Health/NIH).

With all the above mentioned I have listed some guidelines to help during the holiday season when selecting beverages:

• Aim for milks that are ‘low-fat’ – limited to 8-12 oz or less portions
• Add savory spices to drinks such as nutmeg, vanilla, cinnamon, pumpkin, and much more
• If your kids refuse regular milk – seek variations that are flavored but check the ingredients for artificial ingredients and if anything looks out of sorts… toss it
• 100% fruit and/or vegetable juices limited to 8-12 oz or less portions
• Ice your beverages to make them taste better
• Beverages should be caffeine free where possible (aim for one caffeine beverage per day if really necessary)
• Avoid the sugar packets if your beverage has been pre-made at a local hotspot – less is more
• If you’re really craving that frappuccino – make half on ice which will water it down slightly and trick your mind into thinking you’re getting the whole calorie laden serving
• If the choice is yours about what milk or juices to add in beverages, select low-fat options
• Add natural fruits such as lime, lemon, orange, or strawberry wedges to beverages to make water taste fresher without the need for gourmet high-cost waters

Enjoy your beverages this season!

xxx – Sarah

Snacks…  Trick or treat?  Hmm, the idea of indulging mid-day is tough but the key is to be sensible.  Many friends and family members have been asking about what is acceptable if he/she is on the go and unable to pre-pack something…  Well folks, here is the information!  The following ‘healthy snack guidelines’ allow for consumption of options such as baked chips, pretzels, cereal bars, and yogurts, only if the following parameters are met per package:

• No more than 200 total calories
• No more than 35% calories from fat
• No more than 10% calories from saturated fat
• No more than 35% sugar by weight
• No more than 480 milligrams sodium 

Be vigilant and consume the treats in MODERATION!  Your health is yours therefore educate, educate, and educate from the right sources and proper health professionals!  Always make sure you are seeking health from a credentialed individual such as a state licensed dietitian or certified dietitian.

xxx – Sarah

Summer is almost over…  My first summer in Chicago has come to an end.  As fall nears I love to experiment with savory and sweet flavors.  I just started making this dish and it has been my go to for potlucks and barbecues!

The combination of sweet potatoes and bananas offer a twist on traditional sweet potato dishes that are made with marshmallows!  Between sweet potatoes and bananas you can be sure that you are getting lots of ‘good for you’ nutrients such as potassium, vitamin-C, vitamin-A, and more!  Be sure to try this easy recipe today!  It can be used as an appetizer, side dish for an entree, or even as dessert (a much healthier option compared to the traditional fall apple crisp)!

INGREDIENTS:

• 1 pound sweet potatoes (to be mashed and diced)
• 4 large bananas ( to be mashed)
• 1 c chopped pecans
• 1 c assorted strawberry slices/pieces
• OPTIONAL: brown sugar (a few pinches)
• PAM olive oil spray (enough to coat a tin pan)

METHODOLOGY

1. Pre-heat the oven to 300 degrees Fahrenheit.
2. Coat a tin pan with olive oil spray.
3. In a large mixing bowl, combine the banana and sweet potatoes and mash together forming a homogenous mixture of the two.
4. Scoop the mixture into the oiled pan and level evenly at the top.
5. Sprinkle the chopped pecans and strawberry slices atop the mashed mixture.  Sprinkle brown sugar lightly over the nuts.
6. Pop the pan into the oven for about 15-20 minutes until browning is noticed.
7. Set aside to cool or serve warm with a main entree.

xxx – Sarah

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