Side dishes are like Robin to Batman.  This side is my newest obsession because it’s easy to make and delicious (aka practically a dessert).  Everything is simple from the methodology to the ingredients.

Apples are perfect for the fall especially since the majority of us seem to get knocked down by the common cold.  Ever hear the term, ‘an apple a day keeps the doctor away?’  So true.  Apples are composed of lots of fiber and vitamin-c!  Rather than to pop a vitamin-c tablet, grab an apple, get your nutrients!  Question: What is a better way to get your nutrients in and properly absorbed?  A) Vitamin Tablets OR B) Actual Food Sources?  The answer lies on the bottom of this post…  Hope ya get it right!

Ingredients:

• Tuscon Kale (leaves; 3 c)
• Honey Crisp Apple (diced; 1 pc)
• Bacon (halve; 5 long slices)
• Carrots (grated; 1/4 c)
• Red pepper flakes (to taste)
• Sea Salt (to taste)

Methodology:

1. Heat up a pan under medium heat then add the bacon.  Cook as usual until each side is slightly crisp.
2. Toss in the kale leaves and lower the heat slightly.  Stir from time to time until all the leaves look evenly oiled.
3. Add the last two main ingredients – apple pieces and grated carrot.  If you want some extra flavor and tang – add some red pepper flakes and sea salt.
4. Mix well then strain out the excess oil (bacon residue).
5. Plate and serve with a carnivore or vegetarian entree (I opted for chicken – great pairing).
6. Din din is served.  Enjoy!

ANSWER:  Actual food versus vitamins is better absorbed but in the end it comes down to who you are simply and your financial and situational constraints.  Your body benefits from actual food due to the extra nutrients absorbed such as antioxidants, fiber, and micronutrients.  Also, you body craves tastey things, feed it well!  Investigate and find foods you love then research methods of preparation that are doable based onYOUR lifestyle.  Also, sometimes actual food can be more cost effective, especially if meals are planned ahead to maximize fresh ingredients.  If you’re on the go and really cannot eat properly – then perhaps consider a vitamin but keep in mind that the dosage and monitor for possible toxicities.  Some brands are better than others – so inquire within!  If you eat actual meals or snacks PLUS a vitamin, you could be overdoing certain micronutrients that could be harmful to your kidneys!  It is always good to know what nutrients make up your typical meals!  The most dangerous vitamin toxicities are A, D, and B due to their excessive availability in foods (ie – if a vitamin is taken in conjunction to meals and snacks, your risk is higher for toxicity).  If you have concerns about your intake – inquire with a dietitian or other professional for a nutrient analysis.  Micronutrients are important BUT like anything else, too much can do more harm than good.

xxx – Sarah

Seafood Galore.  Lately all I want is seafood and more of it.  Nothing wrong with that…  You’ve officially got the ‘Dietitian Stamp of Approval’ if you’re in the same boat.  Work has been insane but awesome.  Sometimes it is almost impossible to even reach for my phone and snap up photos of awesome meals.  Anyhow I am finally sitting down, sharing my meals again, and writing the recipes along with a snapshot of how healthy it is!

This recipe is relatively simple and easy.  It is also HEALTHY.  Score.  Cabbage is a great addition to meals.  It can be used raw or cooked.  In this recipe, it is raw, but delicious.  There are a multitude of colors to choose from such as white, green, or red/purple.  I’m partial to red but was feeling partial to green for this particular creation. 

Cabbage is a cruciferous vegetable loaded with antioxidants, cancer preventive elements, and anti-inflammatory properties (cardiovascular, endocrine, and digestive).  The nutrient composition of this superfood item make it sought after aka who doesn’t want something pretty much calorie-free and loaded with minerals/vitamins?  For those of you looking to boost your intake of individual elements such as vitamin-K, maganese, vitamin-A, folate, vitamin-B or fiber – choose cabbage!  If you’re taking a medication such as warfarin/coumadin that interacts with vitamin-K it is recommended to watch your intake of cabbage and be consistent otherwise your medication won’t work as planned! 

COCONUT CRUSTED SHRIMP

• Raw, jumbo shrimp (1 pound) – devien and peel if not already deviened and peeled.
• Raw, egg (single) – beat well in a bowl
• Coconut flour (1/4 c)
• Raw, coconut flakes (1/2 c)
• Coconut oil (to coat a frying pan)

1. Set up your ingredients: beaten egg in a bowl, coconut flour on a small plate, and coconut flakes on a separate small plate or the same plate.
2. Squeeze out the excess moisture from the shrimp.
3. Heat up a frying pan (medium heat)and add coconut oil to coat the pan as appropriate
4. Dip each shrimp into the bowl with egg then quickly dip lightly into the flour and finish with a strong coating of coconut flakes.  Repeat for each individual shrimp. 
5. Place all shrimp on the frying pan and heat.  Sear each side for about 2-3 minutes until a golden brown color is noted.  Finalize each side with a quick 1 minute sear.
6. Remove the shrimp from heat and set aside.

SHREDDED CABBAGE SALAD (ingredient amounts depend on how hungry you are but feel free to refer to the portions as listed if desired)

• Raw, cabbage (3 c) – shred up and chop into slivers
• Raw, kale (2.5 c) – chop
• Raw, cherry tomatoes (1 c) – slice into halves
• Raw, avocado (whole pc) – halve and dice as able
• Raw, carrots (1 pc) – shred into strands
• Raw, cucumber (1/4 of a whole large pc) – chop or dice
• Dressing: red wine and apple cider vinegar (don’t tell your date)
• Salt and Pepper to taste
• Raw, coconut flakes (as desired)

1. Distribute the cabbage and kale into bowls.
2. Toss in the tomatoes, avocado, carrots, and cucumber.
3. Mix the ingredients well.
4. Time to add the magic aka dressing: drizzle red wine over the ingredients and then double the drizzle amount for the apple cider vinegar.  Or if you’re super ready for an awesome night, do the opposite, double up on the red wine…
5. OPTIONAL: sprinkle salt and pepper to taste
6. Place the shrimp atop the salad and sprinkle some coconut flakes for extra pizzazz.
7. Kahhhbooom!  Enjoy!

xxx – Sarah

…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