Comfort of Your Family Reflection

Nothing is better on a cold day than a hot cup of cappuccino. The holidays are approaching, and there is something special and comforting about relaxing in a coffee shop, thinking about fun family time ahead. Recently, me and my family were thrown an unexpected challenge. Nothing beats family, plain and simple. They are with you through thick and thin.  Through everything, I know that life goes on and that without struggles, I wouldn't be able to strengthen myself personally and professionally. 

All in all, this is what holidays are all about - comfort food, good conversation, family time and ultimately, relaxation. Some of my favorite comfort foods include vegetables. Not surprising coming from a dietitian...but hey, let me show you how vegetables can be transformed into delectable dishes for the holidays. My husband makes an amazing chili recipe with the traditional ground beef and tomatoes. However, I have decided this year to make something different and unique. As I write more posts and get back into blogging, one of my goals is to demonstrate how healthy food choices can be transformed into satisfying yet delicious outcomes. Here is a sweet potato black bean chili recipe that is sure to make your taste buds happy campers. It is family friendly, healthy AND yummy. It is filled with good soluble fiber which is important for digestive health and may help lower bad cholesterol and manage blood sugars. And there is always time for that cup of cappuccino on the days you simply want to sit back and enjoy what life throws your way. :-)

Makes: 4 servings, about 2 cups each Active Time: 25 minutes  Total Time: 40 minutes

INGREDIENTS

• 1 tablespoon plus 2 teaspoons extra-virgin olive oil
• 1 medium-large sweet potato, peeled and diced
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 tablespoons chili powder
• 4 teaspoons ground cumin
• 1/2 teaspoon ground chipotle chile (see Note) 
• 1/4 teaspoon salt
• 2 1/2 cups water
• 2 15-ounce cans black beans, rinsed
• 1 14-ounce can diced tomatoes
• 4 teaspoons lime juice
• 1/2 cup chopped fresh cilantro

PREPARATION

1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

• Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com. 

NUTRITION

Per serving: 307 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 14 g fiber; 494 mg sodium; 947 mg potassium.

Nutrition Bonus: Vitamin A (213% daily value), Vitamin C (48% dv), Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 3 starch, 1 vegetable, 1 lean meat

Source: Meredith Co. 2014

Love Yourself First

I continue to work on this and as a busy mother with little down time, I find that I am the best mom I can be when I take even 30 minutes each day for myself. This morning I got up super early before work because I knew I wanted to have family time after work. I did a work out video, had some breakfast, took my omega-3 supplement and sipped on a coffee on the way to work. It made me feel so much more fulfilled and energized, knowing I took time for me. I truly feel this quote summarizes me and probably for many of you too.. Reading this quote motivates me to first take care of myself so I can love myself and therefore, be the best mother and wife I can be everyday.

Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.
Lucille Ball

Aronia Berry

What is aronia?  It is not our day-to-day fruit on the go like bananas or apples, but you may just want to include it on a regular basis after learning more about this super fruit. 

Aronia Berry (Ar-on-éa) is native to the United States and considered to be one of the most nutritionally dense fruits on the planet.  It also considered the ultimate Superfood based on scientific research and centuries of indigenous use.  The aronia berry, due to its phytonutrient complex, has a rich flavor and is distinguished by its signature, dark-purple pigment. 

Aronia berries have 2x the antioxidants of imported acai, 3x the antioxidants of blueberries and 8x the antioxidants of pomegranates. 


Here are some tips on how to use Aronia in your daily diet:
Aronia Flax - Shake and add one tbsp. to yogurt, smoothies, a drink, or right off the spoon. 

Aronia Concentrate - Just add one tbsp. to iced tea, smoothies, or your beverage of choice.

Fresh Frozen Berries - One cup of aronia berries is the antioxidant equivalent of 24 oz of blueberries.

Freeze Dried Powder - Two tsp. in yogurt, smoothies, oatmeal, or any other snack makes a meal for less than a dollar a day.

Sources:  Orenda International LLC 2013.
                Sawmill Hollow Family Farm.

Which Bar is Right for Me?

Many customers are regularly asking me in the grocery store which bar is healthiest or which bars to avoid.  Many so-called natural or healthy bars can be packed with sugar.  So here are some suggestions for picking a healthy bar. 
First thing is to look at the ingredient list.  When the list goes on and on, it is probably loaded with a lot of extra ingredients that are processed or unnatural.  In addition, this may also be a red flag for added sugars and saturated fats.  Yogurt bars are also quite deceiving, and typically..it is not real yogurt but added sugar or a saturated fat.  So, checking to make sure the first ingredient is a wholesome ingredient like oats, instead of sugar.
Fiber is also important to be included in a bar, at least 3 grams of fiber per serving.  This will increase long-term energy to help fuel your workouts.  However, be sure to avoid eating a high fiber bar right before the workout, to allow adequate digestion.
A healthy bar should have around 200 calories, 15 grams of protein and low added sugars. 

Here are my top favorites.. :-)

     

  

 

 

Not a bar person? The best recovery drink after a workout or moderate activity is a glass of chocolate milk! Enjoy the day!

 

 

Nutrition as Fuel

Are you a big runner or athlete or simply partake in regular physical activity or extracurricular sports?  If so, nutrition plays a significant role in these activities.   Not only is healthy food used as pre-fuel, but it may also be necessary during the performance and especially after the race or big event.  Here are some high-performance snacks that will give you a good boost of energy!

Low-fat string cheese and baked whole grain chips
Trail mix made with nuts, whole grainn cereal and dried fruit
Smoothie made with low-fat milk, yogurt and frozen berries
Oatmeal with almonds, strawberries and low-fat yogurt
Whole-grain wrap with turkey, spinach, tomato and pesto
Peanut butter and jelly sandwich and a glass of low-fat milk
Whole-grain crackers and low-fat cottage cheese topped with fruit
English muffin with an egg, sliced tomato, lettuce and avocado

Summer Treats - FRUIT

My daughter, Avery, is now 10 months old and LOVES her fruit.  Vegetables she does fine with but she absolutely loves any type of berry and now her favorite is grape chunks I cut up for her.  Introducing healthy foods to infants and children is one of the most important steps in establishing lifelong healthy eating choices.  Sometimes we do need to encourage children to eat healthy choices, especially when unhealthy, convenient choices are flooded in our environment.  Studies show that the consumption of fruit and vegetables increase when a dip is provided with a fruit or vegetables.  Midwest Dairy Council has a very tasty fruit dipper that I encourage you to try out and see if your kids eat more fruits.  Every now and then these easy recipes offer a fun way to eat fruits.  I hope you enjoy it!

Creamy Caramel Dip for Fruit
8 oz. reduced-fat cream cheese (Neufchatel)
3/4 cup (about 3 scoops) unflavored or vanilla-flavored whey protein powder
1/2 cup fat-free plain yogurt
1/2 cup brown sugar (use less if desired to lower added sugar)
2 tsp pure vanilla extract

Combine all ingredients in a medium bowl and beat with an electric mixer until smooth and creamy.  Serve immediately with your favorite fruits.

Makes 2 cups

NUTRITION INFORMATION PER 1/4 - CUP SERVING:
170 calories, 12 g protein (including 8 g whey protein), 16 g carbohydrate, 0 g fiber, 7 g fat, 4.5 g saturated fat, 200 mg sodium

Also contains: calcium

Healthy, Light Dose of Antioxidants for Summer

It is officially summer, and that means time for refreshing light foods.  The warm comfort foods sometimes do not seem as appealing when hot weather arrives.  What a great time to focus on incorporating more produce into the diet.  I encourage you to try Stemilt cherries or any sweet cherry!  Sweet cherries are among the top 20 foods with the highest concentration of antioxidants.

Cherries contain anthocyanin, an antioxidant that gives cherries their bright red color, and which may help to protect the heart and prevent plaque build-up.  Cherries are a natural source of melatonin, which aids sleep patterns; Act as a pain reliever and anti-inflammatory for arthritis and gout; Have 3g of fiber and 16% of your daily vitamin C in one serving; Have only 90 calories in one cup.

Summer means for many that more time is spent outside and less time in the kitchen!  The good news is that sweet cherries are easy to use, like other produce. They can be added to salads, prepared as a fresh fruit salsa, can be frozen for later use, made as a sauce or preserve, added to muffin and breads and can be enjoyed simply by the handful!

This information is not intended as medical advice.  Please consult a medical professional for individual advice.



For those of you who still enjoy your comfort foods despite the hot weather, this one will be sure to satisfy you!

INGREDIENTS:

• 4 cups pitted sour cherries
• 1/2 cup maple syrup (choose lite)
• 3 tablespoons quick-cooking tapioca
• 1 tsp. ground cinnamon
• 1 cup cake flour
• 1/4 cup butter or margarine, cut into small pieces (Try Smart Balance Omega-3 or Promise)
• 1 egg white

To Make Filling:
In a 2-quart saucepan over medium heat, combine cherries, maple syrup, tapioca, and cinnamon. Let stand for 5 minutes. Cook and stir occasionally for 10 minutes.
To make the Crust:
Preheat oven to 400 degrees. Place flour in a medium bowl. Cut in the butter until mixture resembles coarse meal. Stir in the egg white. Place on a lightly floured surface and knead until smooth ( 30 seconds). Reserve 1/4 cup of the dough. Place remaining dough on cutting board and roll into a 9” circle. Fit the dough into a pie plate. Fold under the excess pastry, and flute the edges. Prick the bottom of the dough with a fork, bake for 10 minutes. Roll reserved dough to 1/8 inch thickness. Using a cookie cutter, cut out decorative shapes. Place cherry filling into pie crust and arrange decorative cutouts on top. Sprinkle sugar on edge of crust and decorative cutouts, if desired. Reduce oven temperature to 350 degrees. Bake for 30 minutes. Makes 8 servings.

Nutrition Information per serving:
216 calories; 3g protein; 39g carbohydrate; 9g fat; 15mg cholesterol; 70mg sodium; 2g fiber