Recipe: Holiday Cabbage Slaw

Here’s a simple, healthy recipe that just screams autumn. I took it to a recent dinner party as a side (the hostess made pumpkin chicken enchiladas that were absolutely amazing) and I’ve made it twice since then. So fresh and yummy!

This is basically what it looks like (picture borrowed from seriouseats.com):

Recipe makes about 8 servings.

Ingredients for the slaw:

·         1/3 head green cabbage, thinly shredded

·         1/3 head red cabbage, thinly shredded

·         2-3 large sweet and tart apples (I used a Jonagold and a Granny Smith), sliced very thinly

·         ¾ cup dried cranberries, dried cherries, or raisins

·         ¾ cup candied pecans (Make them yourself! Just melt ½ Tbsp butter in a skillet over medium heat. Add ½ Tbsp brown sugar and 1 tsp cinnamon and stir it together. Add ¾ cup whole pecans and toast for about 3-4 minutes, shaking occasionally. Take off heat immediately and let cool. These also make for great holiday gifts!)

Ingredients for the dressing:

·         ½ cup apple cider vinegar

·         2 Tbsp extra virgin olive oil

·         2 Tbsp cranberry juice

·         2 ½ Tbsp sugar

·         ½ tsp clove

·         ½ tsp cinnamon

Directions:

1.       Combine slaw ingredients.

2.       Whisk together dressing ingredients, then add dressing to slaw, tossing gently. Refrigerate for at least 1 hour. Enjoy!

Not only is this slaw absolutely delicious, it also boasts some super healthy nutrition facts - cruciferous vegetables such as cabbage, broccoli, and kale contain phytonutrients called "organosulfur compounds." Some promising research links consumption of this phytonutrient with a reduced incidence of cancer and heart disease. Additionally, this recipe is nutrient-dense, providing fiber, heart healthy monounsaturated fats, vitamin C, and a lot of flavor for not a lot of calories.

This combination of apple, cabbage, pecans, dried fruit, vinegar, and autumn-y spices makes for a fresh, crisp side dish that is sure to impress even the most discerning of taste buds.

I hope you like it! Let me know what you think!

Anna

5 Tricks to Enjoying the Holidays without Sabotaging Your Waistline

Happy Thanksgiving everyone! I hope you all had a great time with your family enjoying your holiday favorites!

I’m sure many of you have seen articles lately touting healthy alternatives to traditional holiday dishes. For example, sautéed green beans with almond slivers are lower in sodium, fat, and calories than the typical green bean casserole. Similarly, using a lower fat sour cream in the mashed potatoes or using sweetener instead of sugar in the pumpkin pie can be great ways to make it through the holidays without throwing your healthy lifestyle out the window.

It’s great if you’re willing to switch to these healthier spins to your favorite foods, but who wants to miss out on the family recipes that we look forward to all year long?

Maybe it seems a little extreme to ask your grandmother to use tub margarine instead of butter in her famous yams, or to refuse a slice of the pecan pie that your Aunt Kathy makes from scratch every year. But this doesn’t mean that you have to accept that 10 pound weight gain that comes around every holiday season.

Here are 5 tricks to enjoy every bite without having to pay a tailor to let out your clothes this January.

1.   Prioritize. What is really important to you? Scope out the table at the start of the meal and decide what dishes are your very favorites. If rolls aren’t particularly vital to the overall meal, for example, skip them – it’s an easy way to save at least 100 calories. Or, if the rolls are a must-have, then try leaving the crust to your slice of pie or leave off the whipped cream to save 100 instead. Little omissions like these can add up easily without feeling like you're sacrificing anything at all.

2.   Watch your portion sizes. I’m not suggesting you only have 2 tablespoons of mashed potatoes, but there’s no reason you need a separate plate to fit the standard volcano of spuds and gravy. If you want to try all three pies, why not have only a third of a slice of each?

3.   Slow down. Eating more slowly can drastically cut the amount of food you eat, since it gives your stomach a chance to realize it’s getting full. Listening to these hunger cues will alleviate that “I-ate-so-much-I-could-die” feeling that we have all come to know at one point or another.

4.   Send the least healthy leftovers home with friends and family. Turkey breast makes great sandwiches, corn is a good side dish for dinner, and fried apples can make a tasty dessert the next day, but leave the gravy, stuffing, candied yams, and apple pie for just the day itself.

5.   Remember it’s a holi-DAY, not a holi-MONTH. The trick to avoiding holiday weight gain is to see holidays as specific days out of the year instead of a caloric free-for-all that lasts from Thanksgiving to New Year’s Day. Go ahead and enjoy those favorite dishes (in moderation!), and then get back on the wagon the very next day.

Holidays mean different things to different people, but many holidays this time of year are centered on meals with family. Be realistic with your expectations, and don’t get down on yourself if you ate a little more than you planned on eating.

One day is not going to ruin your health or expand your waistline, so keep it in perspective, and enjoy this time with your family and friends.

Any other suggestions for keeping the holidays healthy without forgoing your favorites? Please share with us!

Thanks for reading, and happy holidays!

Anna

Getting Back on Track – Today!

If you’re like most people, you may be tempted to have a definite starting point for getting your health back on track.

·       “Next month, I’m going to start getting my butt to the gym again.”

·       “For my New Year’s Resolution, I am finally going to lose those 20 pounds I picked up in college.”

·        “No more chocolate!! Starting after my birthday, that is…”

·        “Once I get through the holidays this year, I’m going to start paying more attention to my portion sizes…”

Oftentimes, this starting point is set somewhere in the future. We’re tempted to put off improving our lifestyle habits, just for a little longer. These changes tend to seem less intimidating if we plan on doing them in the distant future.

Improving your health is not something worth procrastinating. Your body doesn’t know if it’s Friday or Monday, if it’s November 18^th or January 1^st, or if today is a special occasion or if it’s just another day.

What if you started now? Today? Right this minute?

These changes don’t have to be drastic. Try making small, realistic improvements over time, and keep in mind the concept of “progress, not perfection” that we talked about last week.

Many times, people feel like that donut they “sneaked” during their morning meeting threw them off track completely and that the day was just scrapped from that point forward. They think, “Oh well, I already ruined my diet for the day, I might as well take a second slice of pizza at lunch, enjoy a big sundae tonight, and start over again tomorrow.”

Don’t get frustrated if things don’t go as perfectly as planned, and don’t get down on yourself about “screwing up your diet.” Your health is made up of an average of all the lifestyle habits you have over time, not just one decision for one meal – things can balance out quite nicely if you let them.

So, no more waiting. Let’s start today. This doesn’t have to knock your typical habits completely off-kilter, either. If you were planning on going out with a friend or date tonight (it is Friday, after all), you don’t have to change your plans entirely. Try getting a house salad for a side instead of the French fries, or bring home a bit of your entrée as leftovers to enjoy later this weekend. Instead of shopping at just one department store tomorrow afternoon, walk around the mall and window shop as well. Yes, that’s right. A dietitian just advised you to go shopping in the name of health. J

Just goes to show, a healthy lifestyle can be fun and fulfilling; there’s no need to feel left out. After all, by taking care of yourself, you’re adding value to your life, not subtracting it.

Remember, you are living your life now, not next week, next month, or next year. Why not start acting like it, and begin working on your health goals today?

Good luck! Let me know how it’s going.

Anna

Recipe: Baked Pretzel Crusted Chicken with a Warm Cheesy Mustard Dip

I had some raw boneless skinless chicken breasts in my fridge that I wanted to use, so I came up with a really fun, super easy recipe for dinner that turned out great. I thought I would share it with you all! 

I knew I wanted to bread it and bake it, and since I had leftover pretzels that were starting to get stale in my cupboard, it was sort of a no-brainer to use the pretzels as the breading! This is definitely one of the easiest chicken recipes I’ve come up with so far, and it’s really fast. This is basically what it looks like (pic borrowed from recipetips.com):

For the chicken, here’s what you’ll need to make 2 servings:

·    2 small raw boneless skinless chicken breasts

·    ½ cup light Ranch dressing

·    1 cup crushed pretzels, any kind (I used a hammer and Ziploc bag to pulverize mine – good destressor! – but you could use a food processor if you wanted)

And here’s how you do it:

1.   Fill one shallow bowl with the Ranch, and the other with the crushed pretzels.

2.   Dip the chicken (both sides) first in the Ranch, then in the pretzels until they are completely covered.

3.   Cover a baking sheet in foil (optional, makes for easy cleanup) and place a cookie drying rack on the baking sheet. Place the chicken breasts on the racks and pop the whole thing in the oven. Bake at 400*F for about 20 minutes or until the chicken is cooked through.

Told you it was easy! The pretzels stay crunchy in the oven, the chicken has lots of flavor, and baking meat is a great alternative to pan-frying.

While the chicken was baking, I made a fun cheesy mustard dip loosely based on a Rachel Ray recipe I found online.

Ingredients for 2 servings:

·    1 Tbsp butter

·    1 Tbsp flour

·    ½ cup skim milk

·    ½ cup shredded reduced-fat cheddar or Mexican cheese

·    3 Tbsp mustard (any kind)

·    1.5 Tbsp balsamic vinegar

·    ¼ tsp chili powder

·    ¼ tsp cayenne pepper (to give it a kick)

Again, very easy to make!

1.   Melt the butter in a small saucepan over medium heat (don’t let it burn) and add the flour. Mix it until it’s pretty smooth. (Note: this is the basic premise behind making a roux, which is the foundation for many sauces.)

2.   Add the milk, whisk, and heat until it’s bubbling gently. Then stir in the cheese, mustard, vinegar, chili powder, and cayenne until it’s smooth. Serve hot!

Who doesn’t like pretzels with mustard and cheese? The dip really compliments the flavors of the chicken and adds fun to the meal.

But you don’t have to take my word for it – try it out and let me know what you think!

Thanks for reading!

Anna

Playing With Food -- Recipes to Come!

I’m a foodie. I grew up in a house full of foodies, so I suppose you could say it was inevitable.

As a foodie, I’m not a fan of boring food. “Food for Fuel” is great concept and all, but it isn’t particularly realistic for me. Bottom line, it needs to taste good.

As a dietitian, it’s also important to me that the food is fresh and nutritious. And yes, healthy food can taste great! So far, so good.

However, I have one more requirement about food – it needs to be fun and easy to make, too.  This is where a lot of people get waylaid. Recipes can be intimidating, cooking can be time-consuming, and, man, the ingredients can get expensive! But, don’t despair: it doesn’t have to be this way!

For many people, food preparation is a point of stress stemming from the common misconception that meals have to taste a certain way, that recipes need to be followed to a tee, and that unfamiliar foods should remain as such.

For me, my kitchen is a place to throw things together, try new ingredients, and take some time for myself. Above all else, my kitchen is a place of creation and play.

The concept of “playing with my food” has stuck with me since I first started cooking. When I experiment in the kitchen, there are no rules. I get to be creative, enjoy some time to myself, and invent something delicious. While I do have some “go-to” recipes, they are constantly morphing to suit my needs, use up leftovers, and best utilize whatever produce is in season.

Although I love to cook and bake, I know that not everyone does. I want to share with you some of my easiest, most delicious, and most fun-to-make recipes in the hope that you can enjoy your time in the kitchen as much as I do. Remember, recipes aren’t rulebooks, but guidelines – have fun with it and make it your own, and let me know how it turns out!

Happy cooking!

Anna

Progress, Not Perfection

When people find out I’m a dietitian, they typically respond by grinning sheepishly and mumbling something about how unhealthy their diets are. What they don’t know is that I am just like them; I have good days as well as some not-so-good days. Luckily, living a healthy lifestyle doesn’t require being perfect. All that’s needed is some basic knowledge and the motivation to consistently make better choices.

If you want to improve your health, don’t try to be perfect – working out intensely 6 days a week, eating 9 fruits and vegetables every day, and never indulging in your favorite dessert is just not a practical goal for the majority of people. It could even be the fast track to returning to your old way of living – or perhaps prevent you from ever trying to make a change in the first place.

Typically, people don’t make permanent improvements to their health by making drastic lifestyle changes; instead, they focus on making gradual changes over time and learn how to forgive themselves when a day (or week) doesn’t go as planned.

Let’s take the focus off of perfection and redirect that emphasis onto simply making progress towards a healthier lifestyle. Eating one vegetable a day is better than eating no vegetables. Taking three leisurely 10 minute walks a week is better than never taking a walk at all. And yes, it does make a difference! A study by Laaksonen et al (2005) showed a 48% risk reduction of type 2 diabetes in individuals who increased their total leisure-time physical activity by only 30 minutes per week.

Wellness is not a matter of absolutes, but a spectrum comprised of everyday habits.

This blog is meant to help provide you with the information and motivation needed to aim towards a healthier way of living. So let’s do it together, one day at a time.

This week, try instilling one (or more!) of the challenges below into your lifestyle.

·         Drink one glass of water with breakfast every day.

·         Eat one fruit as a mid-morning snack at work.

·         Add a vegetable side to your lunch, like a salad, some baby carrots, or some vegetable soup.

·         Take a walk with your partner, neighbor, or dog around the block after dinner.

·         Use whole-grain bread for sandwiches or toast.

·         Substitute skim milk in your morning latte, or try a sugar-free syrup.

·         Share an entrée with your date Friday night (saves money too!)

·         Take the stairs at work instead of the elevator.

As these changes become part of your daily routine, adopt more healthy habits that fit easily into your everyday life. Come back for more ideas, send me questions, or request topics for future entries!

Thanks for reading!

Anna