A donut-loving dietitian?! Yes. Absolutely. And it's even better when those decadent donuts contain health benefits. Perks like half or all whole-grain. Fiber. Extra vitamins and minerals. Fruit. Baked rather than fried. Oh sure, they all still have calories, fat and sugar. I'm not worried about that and I hope you're not either. Because you've learned to balance your choices and enjoy every bite. And maybe you've learned to "be like Jeff" when it comes to cookies, cake and donuts: always, ...
Ham Leftovers Get Creative with Cajun and Cuban Inspired Dishes
Time for a twist with all that leftover ham in your fridge. Try Cajun Red Beans and Rice with Ham and Andouille Sausage or Cuban Empanadas. Or both. Why do I love ham as a registered dietitian nutritionist? Because it's lean and low fat as well as versatile. Ham has only 3 grams fat in every 3 ounce portion. That's lean. Plus, it packs around 20 grams protein in every 3 oz. serving. Get a dose of immune-supporting nutrients with Cajun Red Beans and Rice with Ham & Andouille ...
Corn on the Cob with Smokin’ Hot Butter
Whip up a batch of my Smokin' Hot Butter and you'll be able to: 1. Enjoy a new taste sensation on that nutrient-rich corn. Go ahead and slather that cob with Smokin' Hot Butter. Oh sure, plain ole' butter will always be the classic king. But be brave, shake things up for a change and listen to the oo's and ah's from your family, friends and cookout guest. 2. Serve a vegetable! Yes, corn counts as a vegetable. And whether it's canned, frozen or fresh, corn counts as a nutrient-rich vegetable ...
Cooking Fantastic Food at the Fest – Waffles and Moroccan Hummus
More whole grains and more vegetables.....that's my goal again today at the Fantastic Food Fest at the Indiana State Fairgrounds Expo Hall. I'll be at the Kroger booth so stop by and say hi! First up, more whole grains with my favorite Cornmeal Waffles, made into a breakfast-for-dinner savory waffle with chipotle and ancho chili powders. Savory Cornmeal Waffles Save Print Prep time 5 mins Cook time 15 mins Total time 20 mins ...
Cooking Fantastic Food at the Fest: More Whole Grains and Vegetables
Hummus counts as a vegetable. Papa pancakes are 100% whole grain. Global flavors are easier than ever today. Three of the many messages I'll convey at the Fantastic Food Fest today while I demonstrate a few of my favorite dishes. I'll even convey why they're called Papa Pancakes! Papa Pancakes Save Print Prep time 5 mins Cook time 10 mins Total time 15 mins Easy 100% whole grain pancakes. Author: Kim Galeaz RDN CD Serves: 20 small pancakes ...
Homemade Sausage Patties for Breakfast and Brunch
Serve these easy, do-it-yourself pork sausage patties for breakfast, dinner or at your next brunch. The basic seasonings in these skillet sausages mimics the flavor of traditional patties, but you can customize them with any favorite blend of spices, herbs and seasonings. Maybe you’d like them with all Italian-style seasonings. Or Cajun, Moroccan or Latino with chili peppers, cumin and lime zest. Or smoky with chipotle chili pepper or smoked paprika. You can even add a little finely chopped ...
3 Reasons Canned Foods Fill My Pantry
1. Budget-friendly and nutrient-rich. Not only are canned foods one of the most affordable ways to meet the Dietary Guidelines goals on MyPlate, they contain comparable nutrients to fresh, frozen and dried forms. Think about it. They are picked at their peak and packed immediately which means valuable nutrients are retained. In some cases, however, canned choices may have even more nutrients than their fresh counterpart. Peaches are my favorite example. Research shows that canned peaches ...
Zippy, Zesty, Super-Saver Salsa
Zippy and zesty because it packs a punch of jalapeno pepper, lime and cilantro. Super-saver because it features in-season mango and strawberries. And in-season translates to “at their most budget-friendly price right now.” So it makes perfect cents to take advantage of both antioxidant and nutrient-rich fruits over the coming weeks. But instead of just enjoying them “as is” for a snack or side dish, or adding them to yogurt, smoothies and cereals, try this easy-to-make salsa. You’ll find ...
Running with Scones
That’s right – run with a scone. As in when you’re running out the door first thing in the morning and you haven’t even eaten breakfast yet, grab a scone and keep on running! Eat it along the way or once you get to school or work. Have it with a glass of low-fat milk, a piece of fruit or a glass of 100% fruit juice and you’ve given yourself a nutrient-rich, balanced breakfast. You’ll stay fueled until a mid-morning snack or lunch. Scone benefits: *100% whole grain – from the white whole-wheat ...
Game Day Strategy: Fiber Before Four
Is anyone giving any thought about what they’ll eat BEFORE the big game tomorrow?! After all, most Super Bowl parties don’t begin until 4 pm, and by that time, most of us “should” have eaten breakfast and lunch. No skipping, either. You may “think” avoiding breakfast and lunch will save calories overall, but meal-skippers usually end up eating too many calories. Why? You’re famished, starving, and ravenous when 4 pm rolls around....and end up stuffing yourself, eating far more than if you had ...