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Don't Try This At Home

Keeping Things Real

By Charlotte on August 16, 2010 6:01 AM

To stay healthy, we need to eat healthy. That's our mantra.

 

But I have to admit it took some convincing to get here. After all, Bob and I were raised true Texas-style. We deep fried our vegetables as well as our meats, ate white-bread-and-butter sandwiches for lunch, and snacked on bologna and Heinz ketchup. (Is there any other?) As fun as that was, after:

·         Passing the big 5-0 marker

·         Finding extra pounds harder and harder to shake

·         Battling three major health crises (yes, they were all BIG but we'll go there another time)

 

We realized we had to change, and it was going to do us good.

 

That's meant retiring the deep fryer (except when we're at the gulf coast), preferring choices labeled "low-fat" and devouring any and all information on eating healthier. So I jumped at the chance to talk with registered dietitian Jackie Newgent. Who better to give us some nutrition-boosting tips?

 


See Jackie in action. Then read on for three family friendly recipes

that show just how yummy healthy eating can be.

 


Going into the interview, I assumed we'd discuss heart-healthy Omega 3s. After all, Jackie had teamed up with Hellmann's, and hadn't I heard their eggs, oil and vinegar-based mayo was rich in Omega 3 ALA?

 

But the award-winning cookbook author had much more in mind. Her message:

 

·         Start with real ingredients.

Simple enough. We can build meals around fresh fruits and vegetables, avoid preservatives and limit artificial flavorings. Of course, I assume there's an exception for Diet Coke (it is a weakness not an addiction).

 

·         Think beyond salt and pepper.

Now I was hooked. Who's not guilty of reaching for the salt-and-pepper shakers all too often? But as Jackie says, we can dish up less sodium and potentially more antioxidants by playing around with fresh herbs and spices. If you're like us and love a little kick, you'll really dig replacing black pepper with cayenne pepper as she suggests. Besides adding a burst of flavor, this tasty change spells more nutrients ... vitamins A, B6 and E to name a few. For a sample of just how well it works, try her Black Beans-n-"Rice" recipe below.

 

·         Go big, colorful and seasonal with vegetables.

Boomers know vegetables, especially deep-colored ones, pack a nutritional punch. But Jackie points out that all colors (yes, even white) count. Since different shades yield different benefits, she advises tipping the scales towards vegetables and integrating a variety of hues in meal plans. How? Focus on what's in season so your vegetables are at the peak of their nutritional value. You'll be rewarded with better flavor as well as wallet-pleasing prices.

 

To start us on the path towards healthier habits, our guest chef shared three family friendly recipes that show just how yummy healthy eating can be. She worked with Hellman's to create the Magically Moist Turkey Burgers while the Black Beans-n-"Rice" and Red, White and Green Slaw are from her Big Green Cookbook: Hundreds of Planet-pleasing Recipes and Tips for a Luscious Low-carbon Lifestyle (Wiley, 2009). Based on real ingredients, these recipes are not only good for you; they're environmentally friendly. Nice bonus.

 

 

Magically Moist Turkey Burgers

Although it was a stretch for a meat-lover like Bob to consider turkey burgers, we were both pleasantly surprised by these low-cal, Omega 3-infused wonders.

 

Being the grill master in our house, Bob took charge here. His take: turkey's stickier than our normal ground beef (since there's no fat) and it's trickier to judge doneness (because there's no red). We feared the mock-burgers might be dry. But thanks to mixing in the Hellmann's, we found them moist, flavorful and especially enjoyable when topped with Jackie's crunchy Red, White and Green Slaw.

                                                                                                                                

6 servings

Prep Time: 10 minutes

Cook Time: 10 minutes

 

·         1 1/4 lbs. ground turkey

·         1/2 cup finely chopped orange or red bell pepper

·         1/3 cup Hellmann's or Best Foods Real Mayonnaise

·         1/4 cup plain dry bread crumbs

·         2 tablespoons finely chopped sweet onion

·         2 tablespoons finely chopped fresh parsley (optional)

·         1/2 teaspoon salt (optional)

                                                         

In a medium bowl, combine all ingredients; shape into 6 burgers. Grill or broil until done. If desired, serve on hamburger buns with your favorite toppings.

 

 

Black Beans-n-"Rice"

SUMMER--black beans-n-rice photo-350.jpgNever a fan of black beans, I was the one stepping out of my comfort zone with this dish. I forged ahead since there's no denying their strong fiber, protein and antioxidant content. However, I was wary of including seedless grapes (sorry, but mixing fruit and vegetables?) and serving quinoa (a trendy, edible seed very high in protein and fiber) was completely new territory in our house.

 

The result? This testament-to-eating-right won us over with its appealing presentation and unique taste. The black bean, tomato and grape medley laced with cayenne pepper packs enough heat to keep Tex-Mex aficionadas like us coming back for more. And the quinoa has a delicate flavor and interesting texture that provides a welcome alternative to rice.    

                                                                       

4 servings: 1 cup beans with 3/4 cup quinoa each

Prep Time: 15 minutes

Cook Time: 30 minutes

 

·         1 tablespoon extra-virgin olive oil

·         1 small yellow onion, chopped

·         4 frozen soy "sausage" links, thawed, very thinly sliced into coins (optional so we omitted them)

·         3 large cloves garlic, chopped

·         1 large vine-ripened tomato, diced

·         1 (15-ounce) can organic black beans, drained (do not rinse)

·         1/2 cup low sodium vegetable or organic chicken broth

·         1/4 cup red or black seedless grapes, thinly sliced

·         3/4 teaspoon cayenne pepper

·         3/4 teaspoon sea salt or to taste

·         2 teaspoons finely chopped fresh thyme or oregano

·         1 tablespoon chopped fresh flat-leaf parsley

·         3 cups cooked quinoa, warm*

 

Heat the oil in a large saucepan or deep skillet over medium heat. Add the onion; saute until soft, about 6 minutes. Add the "sausage" (if using) and garlic; saute until the garlic is fragrant, about 1 minute.

 

Stir in the tomato, beans, broth, grapes, cayenne and salt. Cover and cook for 5 minutes. Stir in the thyme, then cover again, and turn off the heat. Let "lid cook" (cook covered with burner off) until the flavors are fully blended and mixture is stew-like, about 10 minutes. Stir in the parsley. Taste and adjust seasoning, if necessary.

 

Serve the bean mixture over the quinoa or on the side. Garnish with additional parsley, if desired.

 

* To make low-carbon quinoa: In a small saucepan, combine 1 cup quinoa (rinsed and drained) and 2 cups water. Place over high heat. Bring to a boil. Cover and turn off the heat. Let "lid cook" (cook covered while the burner is off) until the quinoa is tender, fully cooked and liquid is absorbed, about 20 minutes.

 

 

Red, White and Green Slaw

Talk about pleasing presentation, we liked this colorful slaw so much that I fixed it for the whole family when my sister Pam and her boys Jake and Zach came to visit. I knew Pam, my mother Patsy and the other girls in our group would appreciate this salad's flair while the men couldn't resist its refreshing, cider vinegar-inspired crunch. And everyone would benefit from the light, 150 calories per serving.

ALL-YEAR-ROUND--red white and green slaw (2)-350.jpg 

I must confess, however, to cheating on the prep that day. Chopping cabbage can be work, and being in a hurry, I started with packaged coleslaw mix (shredded green cabbage and carrots) and pre-shredded red cabbage to half the preparation time. That meant I had just enough extra cabbage left over to mix in our tuna salad the next day. Yum!

 

6 servings: 1 1/3 cups each

Prep Time: 30 minutes

 

·         1/3 cup apple cider vinegar

·         1/4 cup mild floral honey

·         1 tablespoon stone ground mustard

·         1 teaspoon sea salt, or to taste

·         1/2 teaspoon freshly ground black pepper, or to taste

·         1/4 cup peanut oil

·         1/2 medium green cabbage, very thinly sliced

·         1/2 medium red or purple cabbage, very thinly sliced

·         1 large white onion, very thinly sliced

 

Whisk together the vinegar, honey, mustard, salt and pepper in a large serving bowl. Whisk in the oil.

 

Add the cabbages and onion and toss with the apple cider vinaigrette. Taste and adjust seasoning, if necessary. Gently toss and serve.

 

Recipes courtesy of Jackie Newgent and Hellmann's

 

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Diabetes-Friendly Chicken Burrito Bowl

ChickenBurritoBowlEverydayDiabetes 600.jpg

By Laura Cipullo and Lisa Mikus, authors of Everyday Diabetes Meals
Image credit: Colin Erricson

Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.

Tips:

If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.

If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.

Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.

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