Wednesday, July 18, 2012

Food Philosophy and Taste-Tested Good-for-You Recipes

It's hard to believe it, but today I am celebrating my first full week as a credentialed dietitian.  I sat and passed the R.D. exam last Wednesday and I am so relieved to be past it!  As I finally let my attention turn to something else, I remembered a question I had fielded in June: "What is your food philosophy?"  Even though I have thought about this before and had a pretty well-developed idea of my food philosophy, I was unable to answer it.  It has been driving me crazy to leave it out there just hanging.  And even if it's only in my mind that I am able to provide the original asker with an answer, I'm going to give it a go anyway.  My food philosophy is that it is hard as all get out to eat perfectly (if we can even agree that there is one perfect way to eat), and it is darn near impossible to eat perfectly all the time, but it is not hard at all to eat better.  So my interpretation of my responsibility as a dietitian is to help you (any and all of you out there reading!) find ways to eat better and to improve your health.  I should also say that my secondary food philosophy is that food is good and we should eat good food often!  In that vein of thought, I have tested a couple healthy recipes lately and wanted to share them with y'all.  



The first recipe I tried recently and wanted to share is for quinoa [keen-wah], a food I mentioned in passing in my first Meatless Monday post.  Quinoa is often referred to as a grain, but is apparently not truly a grain or a cereal.  What it is is a very nutrient-rich food, as well as a complete protein source (which true grains are not).  For all intents and purposes though, at least in your kitchen, quinoa may be treated as a grain: it can be boiled, simmered, etc.  This recipe calls for the quinoa to be simmered in vegetable broth while you go about caramelizing your onion (Vidalia, every time!) and sautéing your zucchini.  I mostly followed this recipe, though I forwent the pine nuts and used dried thyme instead of fresh (which means using 1/3 to 1/2 as much).  But I am crazy about this recipe and cannot wait to make it again.  I have been searching for a way to enjoy quinoa because it is such a powerhouse of a food, but I have been tripped up until now.  I loved how the vegetables and the quinoa melded together, but husband stated he would prefer his kept separate next time.  This recipe is great as it is, but y'all should feel free to substitute different vegetables or herbs to make it your own--maybe your favorite vegetables from a stir-fry or on kebabs?  


With quinoa.
Before quinoa.












The second recipe is for some of the best mashed potatoes I have ever encountered!  I was craving comfort food a few weeks ago and searched for mashed potatoes recipes while we were at the grocery store.  (Side note: I love smart phones.)  Some of you may be hesitant to accept that any potato recipe could be deemed healthy.  The only thing unhealthy about potatoes are the high calorie toppings often associated with them (like the butter/sour cream/cheese/bacon found on your typical loaded baked potato).  A plain potato is a naturally low calorie, low fat food that is a good source of several nutrients (including potassium, fiber, vitamin C, and vitamin B6).  The great thing about this recipe is that it has loads of flavor and a great creamy consistency without any of the ingredients typically relied upon to provide them!  
  
For this recipe I did use Yukon Gold potatoes (my favorite for creamy mashed potatoes).  I did not, however, use any rosemary, and I simply washed the potatoes well rather than peeling them (this provides extra fiber as well as preserving the nutrients found just under the peel!).  I use Fage Greek Yogurt 0% for everything, and it was fantastic in this.  You could use a plain non-Greek yogurt as the recipe calls for, but I would always recommend going Greek.  It's the same as regular yogurt to a point, but it is strained which provides a higher protein product with a different (less gloop-y) consistency.  I love the stuff.  (Another side note: plain 0% Greek yogurt is a fantastic substitute for sour cream and mayonnaise in recipes or as a topping!)  I used a Vidalia onion in this recipe because I am Southern and you can't talk me out of it (but I think the sweetness works really well with the roasted garlic).  I was really surprised by how well all the textures worked together.  To be honest, I have a mild problem with onion texture, but had no issues with this recipe and found that everything mashed well together.  I wholeheartedly recommend trying this in place of your regular mashed potatoes -- it is a great low-fat recipe that absolutely does not taste like one.


I had leftovers from both recipes for lunch this week and it was A-MAZING!
I hope that some of y'all (really, all of y'all) try these recipes and enjoy them.  At the very least I hope you recognize that healthy recipes can taste just as good and hearty as those your used to (in the case of mashed potatoes), or that a healthy food doesn't have to be scary because it's new or unusual!  Also, for any of y'all that have been scared of potatoes in the past, I hope you now know that they are a fantastic food and should be included in your regular diet (though not hidden under gobs of cheese and butter!).  Lastly, I hope one or both of these recipes help you to improve your diet, whether it be by subbing a lighter dish for your favorite comfort food or by introducing a new dish that's full of veggie goodness and incorporates a new ingredient (quinoa!)--and therefore great ideas for your very own Meatless Monday!!


Thanks to all of y'all for reading.  Please don't hesitate to contact me with questions/concerns - and especially if you try these recipes, I'd love to hear about your experiences!  

Tuesday, July 3, 2012

For a Happy, Healthy 4th of July!


The 4th of July has completely caught me by surprise this year -- wasn't it just May?!  But then I came across this RD-authored article about choosing a better frank for the fourth.  So my mind turned to planning my own menu for the 4th, then sharing some of my favorites with y'all.  


I've yet to convince my own brother of this, but literally everyone else I make my turkey burgers for professes a surprised love for them.  I had made Weight Watchers' Greek Cheeseburgers before (also delicious) and tweaked the recipe for a pretty great turkey burger standard.  


Yeogoe Turkey Burgers
Ingredients:
- 1 pound uncooked ground turkey (turkey breast if you can find it!)
- 1/2 teaspoon Tony Chachere's Cajon Seasoning (lite and salt-free available)
- 1/4 teaspoon salt (FYI, sea salt does not have less sodium)
- 1/4 teaspoon black pepper
- 1 clove garlic, minced (or equivalent jarred minced garlic, garlic powder)
- 1/2 cup uncooked onion, chopped (I use 1/2 teaspoon onion powder)
- 4 whole wheat hamburger buns 
(I always choose Healthy Life's buns, but might have to try the new Thins this year!)

Instructions:
Combine ground turkey with the next 5 ingredients in a medium bowl. Form the mixture into 4 equal sized patties (I usually eyeball this, but my mother-in-law uses a measuring cup to ensure each patty is the right size.  For a 4-ounce patty you would need to use a 1/2 cup for the appropriate portion).  Throughout the year, I use my grill pan on the stove and cook the patties for about 4 minutes on each side.  Most of y'all will probably be grilling outside, but either way -- cook the burgers thoroughly.  

Turkey and other poultry should be cooked to 165° F (if y'all have access to a meat thermometer) or until there is no pink left inside, though this is not fool-proof (official recommendation: invest in and use a food thermometer!).  If you use this same recipe with beef, the rules are to cook to 160° F.  

Y'all are welcome to add cheese, but I promise there is enough flavor in these to skip it this time.  If you choose to add cheese, do yourself a favor and go with a reduced fat option ("part-skim," "made with 2% milk") to cut overall calories and saturated fat intake this holiday.  Other tips for cutting corners and not taste: use fresh tomato slices instead of ketchup (which is packed with sugar and sodium, a slice or two of avocado instead of regular mayo, or salsa or hot sauce for more flavor with less added sugar/salt.  Joy Bauer, the RD many of you may be familiar with from The Today Show has many great suggestions and tips for some of your favorite condiments!

Lastly, don't forget that beverages will contribute to your overall calorie count, too.  Drink water to stay hydrated, but also between alcoholic or sugar-sweetened beverages to balance it all out!

I hope everyone has a fun and safe holiday tomorrow.  Thanks to all of y'all for reading and, as always, please feel free to contact me with questions or concerns.  Also, share your yummy 4th of July menus with me -- on Facebook or Twitter: (@yeogoe).  

Tuesday, June 26, 2012

meatless mondays and lightening up family favorites

Some of you may have heard "Meatless Mondays" mentioned before.  It's an increasingly common suggestion made by all kinds of public health and healthcare professionals - especially dietitians!  The idea is, perhaps not surprisingly, to forgo the use of meat one day a week.  The intention is to promote increased consumption of plant sources of protein (beans/legumes/nuts/grains -- like quinoa) as well as fruits and vegetables.  It's an easy enough challenge to accept (I'm sure more than a few of you have thought to yourself, "one day? no meat? why not?!").  Then it is my responsibility to, #1, encourage you, and #2, provide you with some helpful hints and tips, right?  One of the easiest ways to fill up on loads of non-meat options is the meatless smorgasbord:

 (photo courtesy of my friend Megan)

The concept is simple enough - slice up some fruits and veggies (here we had grapes, strawberries, carrots, and broccoli), plate them along with some yummy cheeses (we had gouda, cheddar, and goat cheese) and dips (we went healthy with yogurt Ranch dip and hummus), and toss in some crackers (my favorites were the Almond Nut Thins).  The idea of making fruits, vegetables, crackers, and cheese your dinner might sound a bit underwhelming to some of you - and we even heard from our husbands that night that it just couldn't be called dinner - but by the end of the Bachelorette (our reason for regular Monday get-togethers), we were all full to bursting!  

Another great aspect of this approach is the potential for great variety.  Regular trips to your local farmer's market will provide a changing inventory as the seasons change and you can also use this as an opportunity to try different variations of hummus and yogurt-based dips, as well as new varieties of cheese.  And, if you're anything like me, this is a wonderful way to avoid cooking anything and heating up the kitchen on these hot summer nights!

I repeated the meatless exercise tonight, but with a decidedly heartier entry.  I had pulled out my aunt's macaroni and cheese recipe this weekend as part of the meal I was providing for my cousin (new baby, yay!).  We usually have it at family Thanksgivings, so of course it is delicious in it's full-fat glory, but I felt the need to lighten it up as much as possible.  The recipe as I made it is included at the bottom of this post.  Fortunately for me, I ended up with extra of all the necessary components and made some mac and cheese for the husband, a friend, and myself tonight.  
Another photo courtesy of Megan.

Today I also enjoyed a salad made with endive and hearts of palm, and a few roasted Brussels sprouts (it was my first attempt at this recipe and I failed to notice the cautionary reviews, so I burnt all but 5 beyond edibility).  
Endive and hearts of palm with a ginger dressing - very crunchy and very satisfying!

Trim and halve the Brussels sprouts.

Season the Brussels sprouts with olive oil, crushed red pepper, salt and pepper.

Brussels sprouts, all ready for roasting. 
It all made for a very filling Meatless Monday!  Of course, even the lightened macaroni and cheese is still a very heavy dish and falls under the "Sometimes Food" heading -- but as long as you watch the portion size (aim for 1 cup or less) and pair it with lean foods (like steamed or roasted veggies), there's no harm in enjoying it occasionally!  If any of you try and enjoy this lightened version, I hope you will remember it the next time you make a heart family favorite.  There are often many opportunities to lighten these dishes - choose reduced fat or skim dairy products, substitute fat free (and high protein!) Greek yogurt for mayo or sour cream, or just use less of the high fat components (like cheese!).  Small changes are better than no changes at all, but I would encourage y'all to find ways to cut back or lighten up wherever possible.

I'll post again soon and will also share the delicious dishes I come across (and sometimes even make myself!) in an effort to help you all with your own Meatless Mondays.

Hope you're all well and thanks to all of y'all for reading.  As always - please contact me with any questions/concerns!   --KYI


Recipes:
Roasted Brussels sprouts ( 193 calories per serving )-- I'm trying this again immediately because even the burnt ones were delicious!!  I'll be making it with the largest sprouts I can find and will reduce the time and temperature (400°F for 20 minutes, or 350°F for 25-30 minutes).

Endive and Hearts of Palm Salad (about 160 calories for a large salad):
Endive and hearts of palm are so easy to prepare - just start slicing! (There are some woody bits at the core toward the endive's base that will need to be removed)


Aunt Susan's Macaroni and Cheese (lightened by Yeogoe)
serves 6 (527 calories/serving) to 8 (395 calories/serving)
Ingredients:
8-ounce package of large elbow macaroni
1/2 cup butter (I prefer to cook with butter and use Smart Balance in my regular intake -- on toast, etc.  I might have a go at this recipe using Smart Balance one day - I'll update this post if it is an adequate substitution)
1/2 cup plain flour
1 teaspoon salt
1/8 teaspoon white pepper
3 cups skim milk (the original recipe called for the use of half & half or a combination of half & half with milk)
4-ounces 2% Velveeta (I am reluctant to use processed cheese, but it melts so well - I'll update this post if I sort out a good substitution)
8-12 ounces grated Cheddar (I used 4 ounces of medium Cheddar and 4 ounces reduced fat mild Cheddar)

The changes and substitutions made to this recipe were well-received, so don't hesitate to use them!

Directions:
Cook macaroni according to the package's directions.  Leave in water until sauce is ready.

Melt butter in saucepan.  Remove from heat and stir in flour, salt, and pepper until smooth.  Add milk a little at a time, and stir until smooth.  Once all the milk has been added to the sauce, return it to heat/turn stove on again.  Bring the sauce to a boil - stir constantly, don't neglect the sauce as it will scorch.  When sauce just starts to thicken, reduce heat to low.  Continue to stir until sauce thickens.  Cube Velveeta and add to warm sauce.  


Once the Velveeta has melted, drain the macaroni, add it to sauce, and stir well.  Pour the noodles and sauce into a shallow 9x13-inch pan that has been greased/sprayed with Pam.  Sprinkle the macaroni and cheese with the grated Cheddar.  Bake for 15-20 minutes at 350°F, or until melted and bubbly.

Tuesday, June 12, 2012

soda ban? what soda ban??!

UPDATE BELOW!


Yay!  My first opportunity to make professional observations as a dietitian (registry eligible) AND discuss recent happenings that have piqued my interest!


So, I'm sure most of y'all have heard some mention of a "soda ban" in the last few days/week?  If not, please learn more by clicking through the links at the bottom.  But to summarize: in an effort to turn the tide in the ongoing obesity epidemic, New York City Mayor Bloomberg proposed limiting the size of cup sugar-sweetened sodas could be sold in throughout the city's restaurants, movie theatres, food courts, and ball parks (though not grocery or convenience stores).  If this proposal is accepted by NYC's Board of Health, sugar-sweetened sodas will no longer be available in cups larger than 16 fluid ounces.  This proposal is a pretty great idea, in my opinion.  


The first thing that gets me so excited about this proposal (and hopeful that it will soon spread beyond NYC), is the fact that Mayor Bloomberg has done his research.  In a response to criticism, Bloomberg cites research on the effect food containers have on intake (5th link below).  I have also included links below to this research (#s 2 and 3).  The research refers to this concept as "mindless eating" - another buzz word many of you might have heard.  All this research lets us know that the size of container in which food and drink are available is contributing to our excessive intake and, in turn, the obesity epidemic.  Bloomberg's proposal will ensure most people - those that just order a soda along with meals or as part of their movie-going experience - only consume a moderate amount of sugar-sweetened soda.  And for those that want more than 16-ounces, they are perfectly welcome to order more, unhindered - they will simply be aware that they are obtaining a second serving and consuming more than is recommended.  Since people repeatedly consume more from larger containers than those with smaller consumers - and do not report any significant differences in satiety (or fullness) - I think making smaller containers the standard is a well-designed intervention.


I'm also a huge fan of the way this proposal does not actually ban or eliminate soda in any way.  If I were seeing any one of you as a dietitian and you had any food/nutrition-related changes you wished to make, I know I would tell you that doing anything cold turkey and with no breaks or "cheats" built in is not sustainable.  Trying to totally eliminate a food or drink is too restrictive - it is too hard to give up a kind of food in all capacities forever.  It is much better to make small changes, and to find a place for all kinds of foods in your diet and sustaining those changes.  Legislating away all sodas - something that many people consume daily - would be a terrible idea.  (Not to mention taking away someone's choice to eat/drink what they like is also horribly unethical.)  It's interesting to me that even in Coca-Cola's public response to Bloomberg's proposal (the 4th link below), the responding company official discusses her family's own intake of sodas in small-to-moderate amounts (8-12 fluid ounce servings) and typically as treats or "pick-ups".  Her own description of finding a healthier place for soda in the American diet is close to being in line with Bloomberg's proposal!  


Lastly, I've included some links from Harvard University's School of Public Health.  They have been active in the public conversation regarding added sugars and soda in the American diet and the effect had on health.  I know this was on the long side (and probably rambling in parts because I tend to do that), but I hope that the benefits of the proposal are clear and that some of you are more open to/excited for this proposal than before!      


Resource articles:
1. Bloomberg introduces "soda ban".
2. Cornell's research of mindless eating.
3. Of particular interest: the refilling soup bowls.
4. Coke's response to Bloomberg.
5. Bloomberg's response - with a quote of support from Joy Bauer, RD.
6. Great summary of soda role in the American diet
7. Women who choose water of soda, juice have lower risk of diabetes.


UPDATE:
I've added a conversation that this post sparked on Facebook.  Thanks so much to all of y'all for reading and responding - hopefully I can get the comments option worked out soon, but always feel free to contact me with questions/concerns!



  • HC: 
    Kaitie! I tried to comment on your blog but I couldn't, and I spent all this time typing my thoughts so I'm just going to ask about it here...has anyone thought about what this plan will do to the environment? My concerns with this otherwise awesome ban is that all of the sudden there will be vending machines on every corner and all of those people that used to only use 1 plastic cup each day will now use 2 or 3 plastic bottles. I'm all for trying to control the obesity epidemic, but I am more concerned about the ecological effects these types of legislature will have. Obese people have other options, the planet does not. What happened do the soda or fat tax idea? I like that one better.

  • KYI: 
    I have a link to an article for fat tax. I'm not opposed to it. But right now people are already so up in arms about any and all tax increases, I'm not sure it would be the right first step. And that may be why they didn't apply the initial proposal to grocery and convenience stores. Though movie theatres and ballparks do certainly provide refreshments in one-use containers. Perhaps movie theatres would be open to moving to reusable containers? And I do wonder how restaurants (read: sandwich and coffee shops) will handle those consumers that bring in reusable containers greater that 16-fl. oz. It's not a flawless plan, but I do largely like it. I like that glasses will be standardized at a smaller size. I just hope that people move to reusable glassware or recyclable/compostable one-use paper products. Definitely good concerns though. I wonder if Bloomberg has addressed it elsewhere?
  • KYI: 
    and then I realized I didn't fully answer your concerns, HC! You may be right about more vending machines and bottled drinks popping up in >16 fl. oz. sizes, as the Bloomberg proposal basically ignores them. I think THAT is a great opportunity for the fat tax. But, if you've been able to read the above article, the research shows that it would be most effective if it were not merely a soda tax and in fact a significant 20% tax on all foods deemed "unhealthy." I think it's promising, for sure, but will involve much more effort than this initial proposal. I still support the Bloomberg proposal as the best place to start (at least from what I've seen to this point..). I don't think any one initiative is going to address all the many different components of this problem. What do you think?


Wednesday, June 6, 2012

first things first

Hello to all of y'all!

In lieu of re-writing my first blog post, I will just link to my actual first blog post (it was written a few days ago for the blog run as part of my just-completed dietetic internship at Saint Louis University)… I hope y’all enjoy it and I’ll be back later with more! (and lest I forget - the recipes on which my party menu was based can be found below!)


recipes:
1. pink lemonade margaritas (these were a HUGE hit!)
2. mint julep cupcakes (I dialed it back a little with the bourbon in the icing and actually used far less icing than I made, as well as using the recipe for mini cupcakes rather than full-sized!)
3. southwestern cheeseball (as detailed in the original post, I substituted Neufschatel for full-fat cream cheese; I also used canned roasted diced green peppers.)