on May 19th, 2013%  Yesterday, I found these beautiful veggies at my local farm market. From left, red butter crunch lettuce, beets, rhubarb, tiny yellow squash! My Big Surprise!
So, I did it – I tried something new. The funny thing is that I didn’t realize I would be tasting a brand-new veggie until I got home from my local farmer’s market. The even funnier thing is that I tried it for breakfast – would you?
My Big Opportunity!
I have loved beets since I was a kid – seriously, I have. So, in the spring I often treat myself to locally grown beets. Yesterday, I lucked into a beautiful bunch of beets that you can see in my photo at the left. When I started rinsing them off in cold water in my kitchen sink, I realized that I was going to throw away the beet greens. Why, I asked myself? So, I made a quick decision to wash, chop and lightly saute them in a little olive oil, minced garlic and a sprinkle of hot pepper flakes and salt. Then I ate them as part of my breakfast – yum!
Trying Something New!
What are you waiting for? I encourage everyone to try something new and veggies are a perfect place to start for good nutrition and tasty eating. Maybe you’ll find something new at the grocery store, maybe at the farmer’s market or maybe in your backyard veggie garden. Whatever you do, jump on every opportunity to try something new – you have nothing to lose and everything to gain. Oh, did I mention that I’ll be cooking the beautiful fresh rhubarb from my local farm market today? Rhubarb is only available fresh once a year and that time is now!
What new veggie will you try this week?
on May 14th, 2013% May 2013
Easy Solutions:
If you want to follow a healthy eating plan from around the world, a smart choice is Mediterranean style. Flavors are fresh, fruits and vegetables are plentiful and the net result is very healthy ‘fuel’ for your body. Click here to read Cindy’s blog about shopping for Mediterranean foods.
May is Mediterranean Foods Month!
It’s Mediterranean Foods Month which is a time to adopt the super nutritious foods that originate in countries surrounding the Mediterranean Sea. This includes 21 countries in Europe, Asia and North Africa, such as Spain, France, Italy, Greece, Turkey, Lebanon, Israel, Egypt, Morocco, and others. What’s so special about Mediterranean foods? The staples of this tasty cuisine include garlic, fresh herbs, olives, olive oil, seafood, fruits, vegetables, yogurt, whole grains, beans and more. In recent history, research confirms that people who eat Mediterranean foods every day suffer less heart disease than those who do not. Some research shows that Mediterranean foods promote healthy body weight, too. Do remember that the Mediterranean lifestyle is an active one as well as one that encourages less stress and more time to relax with friends and family. All combined, this lifestyle is worth serious consideration as a healthier and most delicious option.
Easy Recipe For Everyone!
Do It Yourself Mediterranean Style Pizza
Serves 4
Ingredients
1 Pizza crust, thin*
1-2 tablespoons Olive oil
2-3 Roma tomatoes, sliced
12 Olives, pits removed
10-12 Fresh basil leaves, torn in half
1 cup Part-skim mozzarella cheese, shredded
To Prepare
- Preheat oven to 450 degrees
- Lightly brush crust or drizzle with olive oil.
- Top crust with tomatoes, olives, basil leaves and cheese.
- Lower oven temperature to 425 degrees.
- Place pizza in oven on a flat baking pan or cookie sheet.
- Cook for 8-10 minutes depending on how crisp you like it.
*I recommend Mama Mary’s Thin & Crispy Pizza Crust, available in the grocery store
Balsamic Strawberries with Mint
Serves 4
Ingredients
8 sprigs Fresh mint
3 tablespoons White sugar
1/4 cup Balsamic vinegar, good quality
2 pounds Strawberries, hulled, quartered
To Prepare
- Wash and remove stems/leaves from strawberries. Cut them into quarters.
- Cut about 12 large mint leaves into long, thin strips, julienne style.
- Stir the julienne-cut mint into a mixture of the white sugar and vinegar. Stir to dissolve sugar then add strawberries.
- Toss everything gently, then set aside for 30 minutes to allow flavors to blend.
- Divide the strawberries among 4 plates. Spoon extra juice/marinade over berries.
- To make an attractive dessert plate, dust with 10X confectioners’ sugar and garnish with whole mint leaves.
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously? Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in a Turkish neighborhood of Vienna, Austria. Even though Austria is not on the Mediterranean Sea, the eggplant, leeks and colorful sweet peppers support a Mediterranean lifestyle. Does this give you any new ideas for making a tasty and nutritious family meal? I hope so!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a Happy Mediterranean Foods Month!
Cindy
Cindy Silver, MS, RD, LDN
Registered Dietitian
Winston-Salem, NC
on May 12th, 2013%  Eggs are nutritious, versatile and budget-friendly as a ‘go to’ meal starter! What’s a ‘Go To’ Meal?
I am a firm believer in keeping it simple in the kitchen. A piece of fruit, slice of bread with peanut or almond butter, a cup of yogurt, a can of tuna, a bag of frozen veggies. ‘Go To’ meals are born from simple choices that support great flavors and great nutrition. They are the meals you can always remember, always enjoy and always find ingredients in your kitchen to make them – quickly.
3 Reasons to Embrace ‘Go To’ Meals!
There are many more than 3 reasons to use ‘Go To’ meals. Here are a few of my top choices: eat healthfully; eat with less stress; eat within your budget. Just because they are simple, though, don’t think of ‘Go To’ meals as boring. Switching the kind of fruit or vegetable, for example, is easy to do and it will keep your meals fun.
3 ‘Go To’ Meals to Try!
1. Breakfast ‘Go To’ Meal: Strawberries + Whole wheat toast + Boiled egg + 1% Milk or yogurt + coffee/tea
2. Lunch ‘Go To’ Meal: Cheese/Tomato/Cucumber Wrap on Whole grain tortilla + Baby carrots + Apple + Water
3. Dinner ‘Go To’ Meal: Whole grain spaghetti with Marinara Sauce + Turkey sausage + Green salad with avocado and light vinaigrette + 1% Milk or Water
What’s your favorite ‘Go To’ meal?
on May 6th, 2013%  A salad made from broccoli, apples, raisins, sunflower seeds, sweet red pepper, radishes, avocado & dressed with olive oil, turmeric, garlic, lemon juice features tasty Mediterranean flavors! It’s Mediterranean Month!
If you want to follow a healthy eating plan from around the world, a smart choice is Mediterranean style. Flavors are fresh, fruits and vegetables are plentiful and the net result is very healthy ‘fuel’ for your body. When I lived in Italy 7 years ago from September – December, I was really excited about what I could buy at the grocery store and open-air markets. Boy, was it fun cooking there!
Grocery Shopping for Mediterranean Foods in the USA!
It’s all good news if you want to find Mediterranean foods in American grocery stores these days. Look around for simple foods that fall into basic categories such as fruits, vegetables, grains, beans, nuts, seafood, yogurt. Then, don’t leave out 3 other characteristic choices: garlic, olive oil and red wine.
Planning A Mediterranean Meal & Shopping List!
1. Think of a Mediterranean style meal: Broiled fish with White bean or Chickpea Salad, Steamed Asparagus, Crusty bread, Figs.
2. Check your pantry: If you have a can of beans or chickpeas, use them. If you have dried figs, use them. If you keep olive oil and dried herbs as staples, use them. There’s no need to purchase what you already have on hand.
3. Write your list: Fish recipe – fresh or fresh-frozen fish of choice; fresh lemon; fresh parsley; Bean or chickpea salad recipe – fresh garlic, celery or fennel, parsley; Fresh asparagus recipe – fresh asparagus; Crusty bread – buy the day you eat it; Figs for dessert – pouch of dried figs.
A Healthier Grocery Trip!
Healthier groceries are the starting point for healthier meals and snacks. To feel better, improve your health and do so deliciously, a firm stand at the grocery store makes sense. Make the switch now by using this Mediterranean shopping list, and as always, keep it simple at mealtime! Please join me on Facebook for daily tips and shopping inspiration of the good-for-you variety!
What’s a Mediterranean food you’ll add to your grocery cart this month?
on April 21st, 2013%  My delicious lunch plate at a local, sustainable farm was home-grown arugula salad, egg, potatoes, chicken. April is Here – Get Ready for Locally Grown Food!
It’s a big month. April is Garden Month and right around the corner, on April 22, is Earth Day. Though I didn’t grow up on a farm, as a kid I would dream about how wonderful that could be – the animals, the fields, the ‘homemade’ food. As an adult, I am a huge fan of local farmers who work very, very hard so that I can eat the best vegetables, fruits, eggs, honey, meat, chicken and more.
Local Food Has a Field-Full of Advantages!
What’s so great about local food?
Its awesome flavors. If you’ve never tested that, I recommend you visit a local farm or farmer’s market and buy some Spring leafy greens such as spinach, kale or chard, grown in or near your county. Then, buy the same thing at your local grocery store, grown hundreds of miles away. Finally, cook the greens in 2 separate pans by lightly sauteing with a touch of garlic, olive oil and the tiniest pinch of salt. Taste and judge.
Its ongoing support of community. Farmers are an important group in the community. The same way you like to buy hardware supplies from the local business or eat at a hometown restaurant, you can support local agriculture. Also, the farmers typically purchase seeds and supplies, and hire local employees which helps your community.
Its respect for the Earth. Many local farms use sustainable systems to grow food and/or raise livestock and they sell locally. When this happens, the Earth benefits by fewer man-made chemicals entering the air, soil and water. Earth-friendly composting, crop selections and rotations put less stress on the environment, too. And, a smaller carbon footprint results when the farm harvest is distributed near by.
Get On-Board with Local Food!
There are simple ways to enjoy the flavors and support the cause. Get out to your local farmer’s market, buy a local Community Supported Agriculture (CSA) membership or plant a garden in your yard. Then, savor your harvest. Email me if you need help figuring out how to prepare locally grown vegetables and herbs or need advice on a CSA or farmer’s market choice. I’ll be happy to help!
Which farm or farmer’s market will you try this week?
on April 16th, 2013% Hello!
I’m so glad that you’ve invested in your personal health by signing up to receive the Market Basket Newsletter. This is a great way to receive monthly nutritional tips and recipes. If you want MORE nutritional resources, check out my Facebook page, where you’ll find:
- Simple, healthy, and fun blog posts.
- Tips about meals, snacks, and grocery shopping.
- Quick and healthy recipes
- Others like yourself!
Hearty & Healthy Breakfast Idea!
Fruit & Nut Pancakes
1 cup Heart-Smart pancake mix (by Bisquick)
1 cup whole wheat flour
1-1/4 cups nonfat (skim) milk
1 egg
1-1/2 cups nonfat or 1% cottage cheese
1 cup diced apple, skin on
1/2 cup chopped dried cherries
1/2 cup chopped toasted pecans or walnuts
1 teaspoon ground cinnamon
- Spray a flat skillet or large frying pan with nonstick cooking spray.
- Combine baking mix and whole wheat flour in a medium bowl. Set aside.
- In a large, mixing bowl, stir together the milk, egg, and cottage cheese.
- Add the dry ingredients into the large mixing bowl and stir into a batter.
- Add the remaining ingredients and stir to mix it into the batter.
- Turn on the stove burner to medium and when it is heated, begin cooking pancakes.
- Using a soup ladle, dip out batter for 2, 3 or 4 pancakes on the skillet/pan. One medium pancake is about 3 inches across.
- When little bubbles form on the surface of each pancake after 4-5 minutes, flip them over with a flat spatula and cook for 4-5 minutes longer.
Enjoy with a light drizzle of maple syrup or honey! Or, top with cut up fruit!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina.* I am accepting new clients now and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
Cindy
on April 15th, 2013%  This yogurt-green apple-blueberry parfait is a tasty dessert! Yogurt & Fruit Go Together – Deliciously!
There are some tasty foods that seem to pair together perfectly. I put yogurt and fruit in that category because it seems like no matter which flavor yogurt you choose, or which fruit, the combination is hard to beat. Flavors sing and the nutrition punch is a knock-out! Here’s a favorite recipe of mine to try as part of any meal, snack or dessert. Kids absolutely love it, too!
Make-Your-Own Yogurt & Fruit Parfait
Kids can help by measuring the ingredients and making their own creative parfait, with supervision. Use any fruits you like.
Makes 4 servings
1 large Banana, sliced
1 cup Pineapple tidbits from a can, drained
1 cup Berries such as raspberries, strawberries or blueberries, washed
1 1/2 cups Vanilla low fat yogurt
1/2 cup Graham cracker crumbs
- Get out clear parfait glasses or every day cups, one per person.
- Place all fruit on a large plate or bowls with a spoon(s).
- Place yogurt in a bowl with a small ladle or spoon.
- Place graham cracker crumbs in a bowl with a spoon.
- Take turns, passing the fruit, yogurt and graham crackers around the table and let everyone make a colorful parfait in layers.
- Have a family contest for creativity and award everyone a prize!
Nutrition per serving: 190 calories; 2.5 gm fat; 1 gm saturated fat; 0 trans fat; <5 mg cholesterol; 125 mg sodium; 39 gm carbohydrates; 3 gm fiber; 6 gm protein; 2% DV vitamin A; 50% DV vitamin C; 20% DV calcium; 4% DV iron
Easy Family Recipes Make Healthy Cooking at Home a Big Success! It’s time to re-vamp your kitchen routine to include simple, scratch recipes and more meals cooked at home. Changes such as these lead to success for families who want to feel great and stay healthy. Consider these meal planning and recipe e-books as an affordable and sensible place to start.
Where will yogurt and fruit fit into your meal planning this week?
on April 7th, 2013%  Squash from the fall/winter season is still available as a healthy choice! Seasonal Produce is Changeable!
I really hate to say ‘goodbye’ to fall/winter squash and my beloved citrus fruits like grapefruit and oranges but the reality is that seasons are changing and so are what we see in the Produce Department.
Tip: Get an acorn or spaghetti squash (shown at left) while you can because their season is fast going away.
Moving On to Poultry!
One of the most popular ‘dinner-starters’ in every grocery store is the rotisserie chicken. It makes a super easy meal at home, along with a steamed vegetable and a baked sweet potato.
Tip: Pick up a fresh, whole chicken in the Meat/Poultry Department and roast it yourself for a preservative-free option. It’s simple: For a 2-3 pound chicken, remove wrapper, sprinkle with any herbs you like, and bake uncovered for about 1-1/2 hours at 350 degrees. Check doneness with an instant-read meat thermometer that indicates fully cooked when 165 degrees in the breast, away from bones.
Moving Into the Grain Aisle!
It makes all kinds of good nutrition sense to eat whole grains, based on their higher fiber, vitamin and mineral content. Not only that – they taste great, too!
Tip: Put a whole grain into your grocery basket once a week. This could be wild or brown rice or whole grain spaghetti. Follow the cooking instructions on the package since they may be slightly different from the ‘plainer’ grain.
Make Your Grocery Basket a Healthy Inspiration!
It’s time to make your personal nutrition statement with a healthier grocery basket. Be a role model as you push your cart through the store for others to see it brimming with colorful fruits, vegetables, unprocessed whole grains and poultry. When you get home, let your family members help unpack and put away what you bought so they will be inspired, too. For tips, ideas and a place to learn about making healthy choices, join me on Facebook!
What whole grain will you try?
on March 31st, 2013%  Fresh produce isn’t the only place to find fresh and healthy choices! Fresh Produce is a Good Starting Point!
Just about every grocery store that I know puts the fresh and colorful fruits and vegetables in view where customers enter the store. It makes sense to get us starting our grocery basket with seasonal choices as well as nutritious ones.
Tip: Pick up 1-2 fruits and 1-2 vegetables here, as a rule.
Fresh Bakery Comes Next!
The smell of yeast bread towers over the fresh bakery and everywhere close to it. Did you know there are fans that blow the bread-baking odors all around to entice customers to buy more?
Tip: Pick up a bread with ‘whole wheat’ or other whole grain as the #1 ingredient. Then, ask the bakery clerk to slice it – unless it’s already in nice, neat slices.
Moving On to Seafood!
Fish and shellfish are smart choices if you are looking for extra lean protein. Try something different like scallops or mahi mahi instead of your usual purchase. If you’re buying fresh seafood, ask to smell it first to check the freshness. It should smell mild and fresh like the ocean.
Tip: Put a package of fresh frozen seafood in your grocery basket, for later. You can store it in your freezer for a few days, a few weeks or a few months.
A Good Nutrition Grocery Basket!
Remember to think about variety when you write your shopping list. It takes a little of everything — protein, fruits, veggies, whole grains, and dairy — every day for balanced and satisfying meals. The US government makes quite a few easy-to-understand resources available for good nutrition. So, click here to check them out. If you need help putting together tasty menus then click here.
What new food will you try in this week’s grocery basket?
on March 24th, 2013%  It’s super smart to store tomatoes, avocado and garlic at room temp! Why it Matters
Food is most flavorful and nutrient-rich when eaten at its peak quality. That’s why most of us spend time sorting through lemons, turning over broccoli florets and sifting through fresh loaves of bread before putting them in our grocery cart. Fresh is something everyone wants!
What to Store at Room Temp
Tomatoes, avocados, garlic, potatoes, onions, bananas, and unripe melons will be fresher if stored at room temperature. Once cut, wrap them up and place in the fridge. Then, eat in a day or two.
How You Can Save
By storing food in its ‘sweet spot’ for light, temperature and moisture, you will be rewarded with fresh ! Not only that – you will have less food rot and, by throwing away less, you will save money. Smart food storage combined with smart meal planning is a super smart goal for everyone!
What food will you store differently for freshness?
on March 20th, 2013%  Homemade pizza has personality, bursts with flavor and rocks with good nutrition! Pizza Ingredients to Love!
What goes on top of your pizza crust? On mine, at the left, are these:
Layer 1: homemade basil pesto, spread on thinly
Layer 2: canned tuna, flaked apart with a fork
Layer 3: canned, quartered artichoke hearts, drained of water
Layer 4: fresh tomato wedges
Layer 5: Parmesan cheese, roughly grated, sprinkled on thinly
Pizza Meal-Makers to Add!
While you could rightly argue that all the nutritious food groups are sitting on this pizza, I still feel better and fill up better with a couple of side items at my homemade pizza meal. Normally, I go with a green veggie like steamed broccoli or sugar snap peas plus a green salad of some sort. The pizza is the center of my meal, though, and worthy. You will be amazed at the flavors of this simple recipe so please try it!
Families Love Pizza so Plan to Make One Soon!
Many families with kids and singles are pizza lovers. Instead of pizzeria pizza, which can easily go overboard on calories, saturated fat and salt, plan to make a homemade pizza with smart ingredients as a nutritious lunch or dinner. Next grocery shopping trip, put healthy homemade pizza ingredients on your list and then in your cart. Once home, you’ll have the fun of creating a meal the entire family will adore.
What will go on the top of your pizza crust?
on March 12th, 2013% March 2013
Easy Solutions:
When I’m meal planning, I always have easy in the back of my mind. For a tasty meal that lends itself to every side dish imaginable, I often choose to roast a whole chicken. There’s just about nothing easier. Click here to learn more about roast chicken as a tasty, healthy, easy meal.
Click here to read more blogs by Cindy.
March is Nutrition Month!
It’s Nutrition Month and time for a fresh start!
Breakfast: For most people, eating more at their morning meal is a good idea because the healthy fuel gives a burst of energy early on. Nutrient-rich choices such as fruit or 100% juice make a great combination with a hard boiled egg and toast or a half tuna sandwich. Over the weekend, when you have more time, try making a whole grain pancake and then add some fresh or frozen blueberries and chopped walnuts.
Lunch: First of all, never go without lunch because you will be out of energy before you know it. Plan a balanced bag lunch such as a lean ham and cheese on whole wheat pita pocket with lettuce, along with an apple and low fat yogurt. Or, carefully choose a lunch restaurant where you can get a broth-based vegetable soup and colorful salad or turkey club minus the mayo. If you miss fruit at your restaurant lunch, tap into your desk drawer for some dried fruit midway through the afternoon.
Dinner: Keep the evening meal simple and make it at home whenever that’s possible. Try spaghetti with meatballs (see Lean Little Meatballs recipe, below) or veggie crumbles from the frozen foods case at the grocery store and a hearty helping of green beans (see Great Green Beans recipe, below.) Roast a chicken (see Easy Solutions blog, above) and add a baked sweet potato sprinkled with cinnamon or nutmeg and steamed cabbage. For dessert, enjoy sweet fruit such as a kiwi, pineapple or an orange!
Easy Recipes For Everyone!
Lean Little Meatballs
Lightly spiced, baked meatballs are a kid’s best friend!
Kids can help by measuring the ingredients, mixing them up and forming the balls in clean hands, with supervision.
Makes 6 servings, 18 meatballs
1 pound Ground beef, sirloin, 90% lean
1/8 teaspoon Salt
1/8 teaspoon Cayenne pepper
1/2 teaspoon Garlic powder
1/2 teaspoon Onion powder
1/2 cup Saltine crackers, crushed
1 large Egg
1/2 Nonfat, skim milk
- Preheat oven to 400 degrees.
- Measure all ingredients into a large mixing bowl.
- With very clean hands, mix ingredients together. Or, use a big spoon.
- Get out a baking sheet pan and cover it with parchment paper, to make cleanup easier.
- Roll meat mixture into 1-1 1/2 inch balls and place on the parchment-covered pan, one inch apart.
- Bake for 15 minutes.
- Let little meatballs cool on pan.
Nutrition per serving: 190 calories; 9 gm fat; 3.5 gm saturated fat; 0 trans fat; 90 cholesterol; 180 mg sodium; 6 gm carbohydrates; 0 gm fiber, 20 gm protein; 2% DV vitamin A; 0% DV vitamin C; 4% DV calcium; 15% DV iron
Money Saving Tip: In this recipe, buy every ingredient in a store brand if you can.
Time Saving Tip: Make a double batch and, when cool, freeze in zip-top baggies with a label and date. Then, on a busy day, defrost and use with pasta and sauce or on a meatball sandwich.
Cooking Tip: Do an experiment by adding different herbs and spices, like oregano, thyme or chili powder, to your meatballs.
Copyright 2012- Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Great Green Beans
Try cooking these beans to ‘al dente’ which is tender-crisp!
Kids can help by measuring the ingredients, snapping off the end of the beans and stirring, with supervision.
Makes 4 servings
1 pound Green beans
1/2 tablespoon Olive oil
1/8 teaspoon Salt
Pinch Pepper
- Cut away the stem-end of the beans by snapping them, one-at-a-time. Or, carefully cut away the stem-end of beans in small handfuls using a cutting board and sharp knife.
- Wash beans in a colander in cool tap water. Shake off excess water.
- Place beans in a microwave-safe dish and add about 1/2 inch water.
- Cover dish with microwavable lid or waxed paper.
- Cook on high until tender-crisp, about 5-7 minutes depending on power of oven.
- Drain water and place beans into a serving bowl.
- Drizzle with olive oil and sprinkle with salt and pepper. Stir gently to mix.
Nutrition per serving: 50 calories; 2 gm fat; 0 saturated fat; 0 trans fat; 0 mg cholesterol; 75 mg sodium; 9 gm carbohydrates; 4 gm fiber; 2 gm protein; 15% DV vitamin A; 20% vitamin C; 6% DV calcium; 4% DV iron
Money Saving Tip: Make this recipe with frozen green beans, prepare according to the package directions and season as above.
Time Saving Tip: Buy washed, trimmed and bagged green beans when you are in a time pinch.
Cooking Tip: Add a topping of 1/4 cup sliced, toasted almonds to this recipe for a special occasion or holiday meal.
Copyright 2012 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously? Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in Salzburg, Austria. You may notice there are a lot of root vegetables and squash for sale and it makes perfect sense since it was late in November. Does this give you any new ideas for making a tasty and nutritious family meal? I hope so!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina.* I am accepting new clients now and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a Happy Nutrition Month!
Cindy
on March 10th, 2013%  In the Mediterranean Country of Turkey, mine was a colorful plate with tons of good nutrition! Nutrition Month is Here!
I look forward to March every year for a few reasons, including Spring, Nutrition Month and my birthday. All 3 of these special occasions is like a new beginning – for nature, for everyone who seeks good flavors and good health and… for me, another year to be thankful for. Nutrition Month is a fun, full-of-flavor opportunity and I treat it as such. Will you join me in the celebration?
Healthy Surprises!
When I visited Turkey last fall, I truly enjoyed many cultural, natural and edible surprises. I experienced an Islamic culture, I swam in the Aegean Sea and I ate tomatoes, cucumbers, olives and feta cheese for breakfast – all for the first time! My meal plate at the left shows you how fresh, how colorful and how appetizing Turkish-style eating can be. It’s inspirational, too, as an example for my plate in America.
Will Your Nutrition Month be Full of Surprises?
It’s time for everyone to take a step forward by embracing Nutrition Month. There are so many surprises awaiting you as you concentrate on nutrient-rich foods that supply you with endless energy and tasty enjoyment. Climb out of your meal rut, grab new choices for your grocery basket and you will feel the difference that good nutrition can make. I am here to provide you with guidance, tips, recipes and fun support as you make a fresh beginning in March! Try these: LIKE me on facebook; invest in my menu planning, recipe e-book bundle; sign up for my monthly e-newsletter – it’s FREE!
How will you improve your nutrition plan beginning in March?
on February 24th, 2013%  Turkish Stuffed Eggplant is full of Mediterranean flavor, especially when you add plain yogurt on top. Mediterranean Cooking is Full of Flavor & More!
There’s no doubt in my mind that Mediterranean style recipes are some of the best in the world. Best because they are not hard to make. Best because they are full of delicious flavors. Best because they are combinations of plant-based ingredients that support good nutrition and good health.
Eggplant is a Vegetable of the Mediterranean Cuisine!
There are many vegetables that are used when cooking Mediterranean style. Eggplant, for example, is a mild-tasting vegetable that can be made into a stew, a side dish or a main dish. Sometimes eggplant is combined with basil or parsley and sometimes it is mixed with zucchini, tomatoes and olive oil. All by itself, eggplant is low in calories and carbohydrates and it is fat and cholesterol free. One cup of cooked eggplant is only 35 calories with 2 grams of fiber and 8 grams carbohydrates. By adding garlic, onions, tomatoes, fresh herbs and olive oil, eggplant is transformed into a most delicious lunch or dinner recipe without difficulty.
Turkish Stuffed Eggplant Recipe!
I love all eggplant recipes. One of the best I’ve ever made though is this Turkish Stuffed Eggplant Recipe (see photo.) After preparing and baking it, I let it cool to room temperature and then add Greek style, nonfat plain yogurt to the top.
If you haven’t tried making a new recipe yet this year, then I hope this blog inspires you to do it. Please join me on Facebook for tips on easy-to-fix recipes and handy strategies for a healthier outlook – from your own kitchen!
What new recipe will you try this week?
on February 19th, 2013% February 2013
Easy Solutions:
A warm bowl of soup is your dinner solution! Click here to learn more about healthy homemade soups.
Click here to read more blogs by Cindy.
Seasonal Choice: Meatless Meals!
It’s Heart Month and one smart plan for keeping your heart healthy is to incorporate meatless meals into your repertoire for breakfast, lunch and dinner. Now, don’t worry, I’m not suggesting that everyone becomes a vegetarian. But, I am suggesting that you add one or more meatless meals to your weekly plan and your meal table. It’s a great way to focus on the kinds of ingredients that keep your heart fit.
Meal planning for meatless meals is not difficult. All it takes is a few substitutions:
Breakfast: Replace bacon, ham or sausage with a small handful of nuts or a tablespoon of nut butter. Nut butter includes peanut butter, almond butter, soynut butter, all of which are deelicious.
Lunch: Replace roast beef or turkey in your sandwich with chickpea hummus or sauteed Bell peppers, mushrooms and/or eggplant. Stack on the veggies, too, such as lettuce, tomato, cucumber and shredded carrots. Then, sprinkle with herbs and drizzle with olive oil. Yum.
Dinner: Replace a ground beef hamburger with a veggie burger. Replace chicken chili with a vegetarian bean or lentil chili. Experiment with whole grains, too, such as brown and wild rice, quinoa and whole wheat pasta. They all taste amazingly good with a Marinara sauce (see recipe below)…and, so does spaghetti squash.
Easy Recipes For Everyone!
Homemade Marinara Spaghetti Sauce
This rich and tasty red sauce will make the whole kitchen smell good! Kids can help by measuring the ingredients, tearing the basil leaves and stirring, with supervision.
Makes 2 servings
1 Tablespoon Olive Oil
1 clove Garlic, peeled and minced
1 cup Crushed tomatoes
2 Tablespoons Water
Pinch Red pepper flakes
1/8 teaspoon Salt
4 Fresh basil leaves, torn into small pieces
- Heat a medium-size skillet or frying pan on the stove to medium heat.
- Place olive oil and garlic into the pan. When garlic begins to sizzle, cook about 3-4 minutes, stirring. Garlic will turn golden.
- Add crushed tomatoes and all remaining ingredients to the pan.
- Cover pan with a lid and simmer over low heat, stirring once every 5-10 minutes.
- Simmer sauce for 45-60 minutes to develop flavors.
Nutrition per serving: 100 calories; 7 gm fat; 1 gm saturated fat; 0 trans fat; 0 cholesterol; 300 mg sodium; 9 gm carbohydrates; 2 gm fiber, 2 gm protein; 15% DV vitamin A; 20% DV vitamin C; 4% DV calcium; 8% DV iron
Cooking Tip: For a change, add 6-8 sliced mushrooms or a cup of leftover, cooked broccoli florets.
Copyright 2011 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Kugel Noodle Pudding
This creamy and satisfying noodle dish works as an entree or tasty side dish. Kids can help by measuring the ingredients and stirring everything up, with supervision.
Makes 12 servings
16 ounces Wide egg noodles, dry
2 tablespoons Butter
4 ounces Cream cheese, fat free type
3/4 cup Cottage cheese, 1%
3/4 cup Yogurt, plain, nonfat skim
|1/4 cup Milk, nonfat skim
6 large Eggs, beaten
3/4 cup Sugar
1 cup Raisins
6 small-medium Apples, cored, peeled and sliced
1 teaspoon Ground cinnamon
- Cook noodles according to package directions. Drain well.
- While noodles are warm, add butter, cream cheese, cottage cheese and yogurt. Stir.
- Add all other ingredients. Stir.
- Spray a 13 x 9 inch baking pan lightly with cooking oil spray.
- Add noodle mixture to pan and sprinkle lightly with cinnamon, if desired.
- Cook 1 hour until heated through and golden on the top.
- Cool.
- Eat warm or refrigerate, covered, and eat cold.
Note: Kugel Noodle Pudding freezes well.
Nutrition per serving: 260 calories; 6 gm fat; 2.5 saturated fat; 0 trans fat; 125 mg cholesterol; 160 mg sodium; 45 gm carbohydrates; 2 gm fiber; 10 gm protein; 6% DV vitamin A; 6% vitamin C; 10% DV calcium; 8% DV iron
Money Saving Tip: Make this recipe using apples sold in the bulk bag!
Copyright 2011 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously? Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in Salzburg, Austria. You may notice there are a lot of root vegetables and squash for sale and it makes perfect sense since it was late in November. Does this give you any new ideas for making roasted vegetables or a hearty vegetarian stew for a tasty family meal? I hope so!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina.* I am accepting new clients in January 2013 and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a Happy Heart Month!
Cindy
on February 17th, 2013%  I stuffed my roast chicken with fresh rosemary! Think Easy!
When I’m meal planning, I always have easy in the back of my mind. For a tasty meal that lends itself to every side dish imaginable, I often choose to roast a whole chicken. There’s just about nothing easier.
Think Healthy!
Roast chicken meat is nice and lean and healthy. If you season under the loosened chicken skin before roasting it , like this recipe does, then you’ll have plenty of flavor in your chicken, without the skin. Discarding the skin means a healthier dinner, of course.
Think Versatile!
Beyond easy and healthy, roast chicken is truly versatile. It comes in handy as a tasty, leftover ingredient under all circumstances, if you ask me. So, enjoy your roast chicken, hot and flavorful, as a satisfying dinner. Then, refrigerate the leftovers for light chicken salad or a chicken and cheese quesadilla. If you’re like me, you will want to make homemade soup, too.
Get Going on a Healthy Kitchen!
Are you desperately trying to create a healthier kitchen for you and your family? If you are, then smart meal planning is the solution. It’s time to get going, once and for all – today! My easy-to-follow, affordable Meal Planning Booklet along with my Family-Friendly Recipe Booklets are the kind of kitchen tools that will help you move gradually closer to your nutrition and health goals. Or, start benefiting by joining me on facebook. You’ll be glad you did!
What tasty, healthy side dishes do you serve with a roast chicken?
on February 10th, 2013%  I bought this fresh parsley while living in Vienna, Austria last fall, to flavor soups & salads. Fresh Herbs Taste Great!
I speak from experience when I say that fresh herbs taste great! I use them frequently and generously in many tried-and-true, homemade recipes and I add them into first-time recipes, too. I grow fresh herbs in my sunny North Carolina garden so that I can cut, wash and toss them, immediately, into my cooking pot. Even now, in February, I have some fresh mint and fresh rosemary ready for harvest!
Fresh Herbs are Full of Good Nutrition!
There is every good reason to add a pinch or handful of fresh herbs to your next soup, chili, spaghetti sauce or salad. Why? Because of the concentrated flavor and the concentrated nutrition. In specific herbs, there are specific nutrients like vitamins A, C, K. And, in addition, there are a host of health-promoting phytochemicals. Here is a nice article about how to choose herbs for your health.
Take a Step Toward Healthier Nutrition in Your Kitchen!
Experimenting with a variety of fresh herbs in your recipes and meals is taking a step forward in creating a healthier home kitchen. So is learning about other simple and delicious ways to feed yourself and the entire family for good health – forever. Please LIKE my facebook page and join our lively discussion of fun, easy, healthy recipes and every day meal planning. Also, take a look at my menu and recipe booklets that come in a very affordable, 3-book bundle.
Which fresh herb will you try first?
on January 29th, 2013%  Ready to roast: sweet potatoes, parsnips, red and green Bell peppers and red onions. Choose Any Veggies!
The first time I ate roasted veggies, it was a mix of sweet Bell peppers, onions and mushrooms. So, I repeated this combination with delicious results. Next, I branched out and started experimenting with other flavors, textures and colors. Now, I basically cut into chunks whatever I have on hand when the mood strikes for a tasty meal or side item of roasted veggies. You can do the same.
Roasted Rainbow Veggies Recipe!
This recipe offers sweet flavors of healthy vegetables. Kids can help by washing the veggies, stirring them up with oil and seasonings and scattering them on the pan, with supervision.
Makes 6 servings
2 medium Sweet potatoes, washed, skin left on
1 medium Onion, any kind
2 medium Yellow squash or zucchini squash, or one of each
2 tablespoons Olive oil
Pinch Salt
Pinch Pepper
- Wash all vegetables. Peel off outer skin of onion.
- Preheat conventional oven to 425 degrees.
- With a cutting board and knife, cut up vegetables into bite-size chunks. The onion may be cut in half and then sliced.
- Place cut vegetables into a large bowl, add oil, salt and pepper. Stir so that everything becomes coated.
- Scatter vegetables in a large baking pan or cookie sheet with sides, about 17 x 11 inches. Spread out in one layer.
- Cook for 15 minutes. Using a spatula, turn over vegetables.
- Cook another 10-15 minutes, until tender when poked with a fork. Do not overcook or veggies may become mushy.
Nutrition per serving: 90 calories; 4.5 gm fat; 0.5 gm saturated fat; 0 trans fat; 0 mg cholesterol; 40 mg sodium; 12 gm carbohydrates; 2 gm fiber; 2 gm protein; 150% DV vitamin A; 35% DV vitamin C; 22% DV calcium; 4% DV iron
Money Saving Tip: Use other vegetables, such as broccoli, asparagus and butternut squash, when they are on sale.
What vegetable combination will you try?
on January 18th, 2013%  My grocery store tours begin with handy tips on fruits & veggies! Memorable Education!
There’s no two ways about it, touring around the grocery store is an amazing way to learn how to make healthy choices and to remember them. In my career as a registered dietitian, I’ve had the chance to bring all kinds of people into my ‘hands-on nutrition classroom’ and to get them excited about what they learn. I know it sounds funny – a guided tour of the grocery store. But, if you can learn about paintings or sculpture at a museum tour then why not learn about nutritious foods at a grocery store tour?!
Game-Changing Experience!
Many people struggle at the grocery store because, after all, it’s confusing, crowded and stuffed full of packages, shelf tags and signs that are basically overwhelming. A guided grocery store tour can change all that. Everyone needs and buys food, typically once or twice a week. What goes into your shopping basket goes into your home pantry, fridge and freezer. What goes there, ends up on your meal table or snack tray. So, by joining a grocery store tour and learning to make wiser choices, this ‘choose-buy-store-eat’ cycle will begin on a healthy note with every trip.
Life-Changing Habits!
Getting adjusted to new habits is never fast or easy. With new grocery shopping habits, though, just imagine how your life can change. There are chronic issues such as pre-diabetes, diabetes and high cholesterol – all of which will respond to healthy nutrition that begins at the grocery store. There are other issues such as feeling out-of-sorts, tired, or unable to focus – all of which may respond to healthy nutrition that begins at the grocery store. It’s smart to get help from a nutrition professional no matter which health issue you face. It’s even smarter to get help before your health becomes an issue.
Nutrition & Wellness Professionals Step-Up!
If you’re a nutrition or wellness professional, it’s time to master the skills you need to help your clients choose healthier groceries. My new, one-of-a-kind Webinar Series is called Grocery Store Tour Success. I am partnering with Marjorie Geiser, a top notch coach for nutrition and fitness professionals to bring you this program.
Grocery Store Tour Success starts off with a Free Series Preview on Tuesday, January 29, 3 pm EST – don’t miss this! Let’s band together and make smarter, more confident grocery shoppers of our clients so they can enjoy good health and great food flavors – forever!
Click here to register for the Free Preview and learn what you’ll need to ‘nail down’ before you create, market and execute successful grocery store tours. Learn insider tips about how to fill your tours, how to build a relationship with a grocery store and how to manage your time so you’re prepared to lead awesome tours.
What would you like to learn on a grocery store tour?
on January 15th, 2013% January 2013
Easy Solutions:
Over the years, I’ve learned to keep it simple when I make soups, chili and sauce. Simple ingredients and preparaton results in bold and healthy flavors along with really good nutrition. Click here for a great recipe starter.
Click here to read more blogs by Cindy.
Seasonal Choice: Soup!
Soup is truly a comfort food and it can be a healthy comfort food with carefully chosen ingredients. Here are 2 ways to make soup that warms you up as it nourishes you.
Half-Homemade Soup is what I call soup that comes out of a can and then you add a creatively healthy twist. An example of this is to buy a lower sodium broth-based soup such as chicken noodle or chicken rice. While warming it up on the stove, add cut-up vegetables such as sweet Bell peppers and broccoli and then add a chopped fresh herb like basil or parsley. It’s ready as soon as the veggies are tender.
Homemade Black Bean Soup is a slightly longer process and really worth it! First, saute a few cloves of chopped garlic along with a chopped medium or large onion in a small amount of olive oil until golden brown. Add vegetable broth, a can of plain chopped tomatoes and a can of black beans. Let it cook over medium heat to blend flavors, about 30 minutes. Top each bowl with a spoonful of plain nonfat yogurt and plenty of chopped fresh cilantro and pass the hot sauce. Note: You can make this same soup by starting with dry black beans. Soak in full pot of cold water overnight. Drain, throwing away soak-water. Add fresh water to cover beans and cook until they are tender, about 1-2 hours over medium heat.
Easy Recipes For Everyone!
Creamy Potato Soup
Makes: 6 servings
Ingredients:
5 medium or 4 cups cubed Yukon Gold potatoes, peeled & cut into 1/2 inch cubes
1 Tbsp Butter
1 Tbsp Olive oil
1/4 cup Onion, chopped
2 tsp Chicken flavored bouillon granules
1/4 tsp Salt
1/8 tsp Pepper
2 cups Milk, 1%
Instructions:
- Place potatoes in a 4-quart saucepan. Add enough water to cover them. Cook over medium-high heat until they boil. Lower heat to medium and cook until potatoes are tender, 10 to 12 minutes. Drain potatoes then leave in the pan.
- Meanwhile, melt butter and oil together in a skillet over medium heat until they sizzle. Add the onions. Cook, while stirring, for 3-5 minutes until onions are golden and soft. Stir in chicken bouillon until dissolved.
- In the original 4-quart saucepan, add onions, milk, salt and pepper to the cooked potatoes. Very carefully, pour half of the soup mixture into a blender with lid, and blend 1-2 minutes or until smooth. Return blended potato mixture to the saucepan. Stir. Cook over medium heat 3-5 minutes or until heated through.
- Serve in individual soup bowls. Top with a little grated cheese and green onion, if desired.
Adapted by Cindy Silver, Registered Dietitian, LLC. from LandOLakes.com
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously?
 Outdoor Farmer’s Market
Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in the 1st District of Vienna, Austria. ‘Suppen Germusse’ means Soup Vegetables in German. Does this give you any new ideas for making homemade soups or hearty stews for a delicious family meal? I hope so!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina.* I am accepting new clients in January 2013 and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a happy and healthy New Year!
Cindy
on January 6th, 2013%  In Vienna, Austria, even a tiny grocery store sells lots of healthy produce! New Year’s Resolution Time!
Are you someone who makes a New Year’s Resolution? Me, too! I try to make positive improvements to myself and my lifestyle an ongoing process. January is a perfect time to start fresh & healthier eating is a worthwhile goal for your resolution! Here are some inspiring stories from real people for you to think about.
Need a Resolution? Try One of These!
1. I will eat one piece of fruit with my breakfast, every day.
2. I will drink low fat 1% or skim milk, or water, with my meals.
3. I will plan at least 3 home-cooked dinners every week, and I will follow through on my plans at the grocery store and in my kitchen.
3 Tips to Make Your Healthy Eating Resolution Stick!
1. Come up with a realistic goal. Make it specific. Write it down.
2. Keep track of your goal and how you are doing to achieve it. Use sticky notes around the house if it helps. Keep a daily record of your progress.
3. Think positively. You can reach your goal, gradually, with a positive attitude and determination to succeed. When you reach your goal, celebrate by telling your friends and family, then set a new goal.
Get On-Board for Healthy Nutrition & Feeling Great!
Now is the time — a New Year is the milestone – your personal nutrition & health is the reason! If you make a healthy eating resolution and stick to it, you will never look back. Trust me! For ongoing tips, recipe ideas and inspiration about your healthy eating resolution, join me on facebook or take a bold new step and purchase my ebook bundle for family-friendly menus, shopping lists and a handy collection of delicious and nutritious recipes. Happy New Year!
What is your secret to creating a healthier kitchen at home?
on December 30th, 2012%  This grocery store poster in Vienna, Austria makes me hungry for citrus! A Piece of Sunshine!
Oranges, clementines, tangerines – oh boy. At the top of my list of favorite fruits are citrus fruits such as oranges, grapefruits and clementines. I like their sweet flavor, juiciness and the way they’re ‘wrapped’ by nature. I can carry citrus fruits anywhere and when I bite into one, I feel like I’m eating a piece of sunshine.
Vitamin C is a Citrus Bonus!
I like staying healthy and full of energy all year long. Do you? If you answered ‘yes’ then choose citrus. Vitamin C comes along with the sweet flavor of citrus, or the sour flavor if you choose a lemon or lime. As an antioxidant, vitamin C can make cold symptoms less serious and it can strengthen your immune system in general. Now, that’s a great way to stay well this winter, and all year long!
Add Citrus to Breakfast, Lunch and Dinner!
What are you waiting for? Now is the perfect time to add a tangerine or half grapefruit half to breakfast. Or, squeeze a glass of orange juice for lunch. At dinner, brighten your salad by spritzing it with fresh lemon or lime juice and/or zest (the outside skin, grated). Go for citrus as you set a good example at your meal table. Need more help? Join me on facebook and take a look at my kitchen tools that include menu and recipe e-books. So easy-to-use and affordable that you’ll want to order today!
What citrus fruits turn you on to good nutrition?
on December 16th, 2012%
 This ‘earthy’ style of decoration inspired me at a Vienna, Austria Christmas market! Holiday Food Decorations!
The expression, We Eat With our Eyes, must have been made for December. I always enjoy looking at beautiful, creative decorations and those made with food are my favorites. In the example on the left, there are dried citrus slices, nuts, berries and tiny seeds that, together, make a fun hanging decoration with wonderful aroma.
Holiday Spices!
An easy way to add bold flavor to your December foods is with spices. Cinnamon is something you can sprinkle onto a fresh or baked apple. Nutmeg is delicious sprinkled onto a pumpkin pancake or baked custard made with lower fat milk. Or try pumpkin pie spice as an ‘everything sweet spice’ because it combines cinnamon, nutmeg and a little bit of ground cloves. Very versatile.
A 3-Step Plan for Healthy Inspiration – in the Kitchen!
We can all benefit from kitchen inspiration because cooking simple and healthy meals at home is the path to feeling great and staying healthy – within your budget. As some dietitian friends say, Would you rather pay the grocer or the doctor? I’d rather pay the grocer!
Step 1: Make up your mind to cook and eat healthier.
Step 2: Reach out to a registered dietitian (RD). This is your nutrition expert with expert kitchen tools for you.
Step 3: Practice, practice, practice. Your new, healthy habits will take focus and hard work. As your new pattern settles in, you will begin to feel the results and live a healthier life – forever.
What inspires you to cook and eat healthier in December?
on December 11th, 2012% December 2012
Easy Solutions:
Crock pot meals are a great plan for saving time, money and stress at dinner time. Click here for handy tips about using your crock pot, also called a slow cooker.
Click here to read more blogs by Cindy.
Seasonal Choice: Cranberries!
Cranberries are bright red berries that grow on trailing vines like strawberries. They don’t grow in a field like strawberries, though. The growing ‘field’ for cranberries is called a bog and it is like a very watery, fresh water, sponge with layers of sand, peat, gravel and clay. In North America, cranberries grow primarily in northern states such as MA, NJ, WI, OR and WA, and in the Canadian provinces of British Columbia and Quebec. These same areas now grow cranberries commercially, with a growing season from April to November. A different variety of cranberry grows in Central Europe, Finland and Germany.
Unlike strawberries, cranberries are very firm and have a tart flavor when ripe. Typically, bags of cranberries appear for sale in grocery stores and outdoor markets in late fall, just in time for November and December holidays. There are fun recipes you can make with cranberries, some that require cooking and some that do not. Also, cranberries make beautiful table decorations and kid-pleasing holiday projects.
Nutritionally, fresh cranberries are an excellent way to get your vitamin C and other antioxidants that strengthen the immune system. They are also a good way to get vitamins E and K. By eating a 3-4 oz serving of cranberries, you’ll get less than 50 calories, 12 grams carbohydrates and 5 healthy grams of fiber. Now you know, it’s the sugar we add to fresh cranberries that makes the calories shoot up!
Easy Recipes for Everyone!
Fresh Cranberry Sauce in a Jiffy
Makes: 2 cups
Ingredients:
12 ounce bag fresh cranberries
3/4 cup orange juice
1/3 cup brown sugar
1/3 cup white sugar
Rinse cranberries in cold running water. Pick out and discard any mushy or discolored berries.
Place all the ingredients in a sauce pan and cook on medium-high for 15-20 minutes or until most of the liquid has reduced – stirring occasionally. You’ll hear the cranberries popping – don’t worry, that’s what you want them to do.
Remove from heat and serve or chill for later.
Note: Taste cranberry sauce and season, if you wish, with 1/2 to 1 teaspoon cinnamon before serving. Garnish with grated orange zest (very outside of rind) for color, nutrition and more flavor.
Adapted by Cindy Silver, Registered Dietitian, LLC from SavorySweetlife.com
Fresh Cranberry Pork Loin in the Crock Pot (Slow Cooker)
Serves: 6
Ingredients:
3 – 4 pounds pork loin roast
salt and pepper
1 cup fresh cranberries, chopped
1/4 cup honey
1 orange, juice and grated zest (very outside of rind)
1/4 teaspoon whole cloves
1/4 teaspoon ground nutmeg
3 sweet potatoes, peeled, left whole
1 1/2 pounds broccoli or green beans
1 tablespoon butter
Cut excess fat off pork loin and discard. Place roast in crock pot (or slow cooker) and sprinkle lightly with salt and pepper.
In a small bowl, combine cranberries, honey, orange juice, orange zest, cloves and ground nutmeg. Pour over pork.
Place whole sweet potatoes on top of pork. If you leave potatoes unpeeled, then rub a little olive oil into the skins.
Cover with lid of crock pot (slow cooker) and cook on LOW for 8 hours.
Strain juices and use this ‘au jus’ at the dinner table.
Make it into a meal:
Mash sweet potatoes and season with a little butter, salt and pepper to serve as a side dish.
Microwave broccoli or green beans and season with a little butter, salt and pepper for a side dish.
Adapted by Cindy Silver, Registered Dietitian, LLC from Food.com
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously? Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in the 1st District of Vienna, Austria. ‘Suppen Gemusse’ means Soup Vegetables in German. Does this give you any new ideas for making homemade soups or hearty stews for a delicious family meal? I hope so!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina.* I am accepting new clients in January 2013 and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Thank you for trusting me as your nutritionist for 2012.
Happy and Healthy Holidays to All!
Cindy
on December 9th, 2012%  A colorful mix of garlic, onions and sweet Bell peppers, lightly sauteed in olive oil, adds mouth-watering aroma to the kitchen! Keeping it Simple!
I am a big believer in keeping it simple, especially in the kitchen. Simple ingredients with simple step-by-step preparation results in bold and healthy flavors along with really good nutrition. Over the years, I’ve learned to keep it simple when I make homemade soup, chili and sauce by using a common recipe as my starter.
The Recipe Starter for Soup, Chili & Sauce!
Grocery List: Garlic, onions, 2 -3 colorful Bell peppers, olive oil.
Recipe Starter:
1. Get out a large skillet. Add 1-2 tablespoons olive oil and heat to medium high heat while preparing veggies.
2. Peel, crush and mince 3-4 cloves fresh garlic (or more, if you love garlic)
3. Peel and chop 1 large or 2 small onions. I like red onions because they are more colorful. All onions work.
4. Wash, seed and chop 2 sweet Bell peppers. Choose red, green, yellow, orange or purple.
5. When oil is hot, add prepared veggies to skillet and stir to allow to caramelize, or turn golden, for 4-6 minutes.
The Recipe Finishers for Soup, Chili & Sauce!
1. Soup: Add broth, canned tomatoes, cut up veggies of choice, chopped fresh parsley, cooked chicken or lentils, s & p. Simmer 1-2 hours.
2. Chili: Add cut up tomatoes, canned tomato sauce, kidney beans, cooked lean ground beef, chili powder, cumin, s & p. Simmer 1 hour.
3. Sauce: Add tomato paste, water, chopped fresh basil, crushed red pepper (optional), s & p. Simmer 1-2 hours.
Make the Leap to Cooking Homemade & Healthy – Now!
Is it time for you to leap into a healthier lifestyle? Let me help with kitchen tools such as tasty menus with grocery shopping lists and recipes the entire family will love. My focus is to keep it simple & keep it healthy. Join me now!
What healthy twist will you add to homemade soup, chili or sauce?
on December 4th, 2012%  This colorful wreath is for sale at a Vienna, Austria market in December! My Favorite December Foods!
You probably have favorite December foods and so do I. Here are a few of mine, from a seasoned registered dietitian (RD) who loves to eat: spiced nuts, dried figs, roast turkey, cranberry bread, pumpkin pancakes, spiced apple cider, warm mulled red wine and candy canes! Really, December holidays are not so much about over-indulging, but they are about taking a sensible approach to flavor and good nutrition.
3 Steps to Making Tasty & Healthy Choices in December!
Ask yourself these 3 questions as a way to choose this month:
1. Is this food/beverage made with healthy ingredients?
2. Is this food/beverage over-the-top with calories, sugar, fat or salt?
3. Is this food/beverage helping me achieve my health goals?
Whether you answer ‘yes’ or ‘no’, be sure to take a moderate serving, eat slowly for the best enjoyment of flavors and take a fresh-air walk after your meal. These are all smart ways to feel good and stay healthy! If you need a guide for your kitchen then check out my e-books . They make a heart-felt, holiday gift for you or someone special on your list!
What is a favorite, healthy December food for you?
on November 28th, 2012%  Homemade Lentil Soup ‘hits the spot’ when you need a tasty and nutritious dinner! Soup is Comfort Food!
If I could invent healthy comfort food, it would be a bowl of homemade soup and I would eat it every day. Seriously. I love to make homemade soup and to eat it – frequently. Do you?
Soup is Versatile!
There is a whole world of homemade soups and I enjoy being creative when I make them. It’s hard to say which are my favorites because all are good options but, if I had to, I’d choose lentil, pumpkin and vegetable-beef. My lentil soup is shown at the left.
Soup Ingredients are Healthy & Cheap!
Now, here’s the clincher – homemade soup is really cheap to make and really healthy to eat. If you think it through, you’ll agree because the ingredients I’m talking about are garlic, onions, olive oil, green veggies, potatoes, pumpkin, rice, fresh herbs and more. Soup made with broth is a healthy mix of all of these.
Homemade Soup is a Smart Goal!
If you’re new to the idea of making your own soup from basic ingredients then take a look at this easy recipe for Chicken Noodle Soup or this easy recipe for Homemade Lentil Soup and try one. Your time commitment to mince and chop ingredients is normally 20 minutes or less. Then, soup cooks itself as it simmers at a low temperature and develops savory flavors. So, make homemade soup your goal as one step toward a healthier lifestyle. You’ll be glad you did!
What kind of homemade soup will you make this week?
on November 20th, 2012% The Magic of Thanksgiving!
 This colorful market in Vienna, Austria features cabbage, sweet peppers & spinach. Thanksgiving is near and dear to my heart, and to my stomach. I adore the family focus of this all-American feast and the tasty foods it brings to the dinner table. In my family, before eating our feast, we go around the table and everyone says what they are thankful for. For me, this sets the mood for a wonderful evening together!
The Healthy Vegetables of Thanksgiving!
Vegetables make a great Thanksgiving even better. The colors, flavors and good nutrition add up to a feast for the eyes and a healthy body. Here are a few ideas for you, 2 per vegetable:
Cabbage: 1. Boil it in 1-2 inch wedges until tender, season with a little oil and caraway seeds; 2. Finely shred it, mix with shredded carrots and dress lightly with oil/vinegar/salt/pepper.
Sweet Peppers: 1. Remove seeds and roast in the oven at 400 degrees, in chunks, with a drizzle of oil and a favorite dry herb until tender; 2. Remove seeds and cut into thin strips, then toss with oil/vinegar/salt/pepper.
Spinach: 1. Trim off stems. Steam leaves on stovetop, drain excess water and sprinkle with grated lemon zest; 2. Trim stems. Make a salad with torn leaves plus one-bite tomatoes and capers. Dress with choice of light dressing.
The Giving Spirit of Thanksgiving!
While many of us will be eating a Thanksgiving feast this Thursday, many others will not. There are ways to give to those less fortunate at Thanksgiving, and getting kids involved with giving is also something to consider.
What vegetables will be at your healthy Thanksgiving feast?
on November 6th, 2012%  Orange pumpkins brighten up this Vienna, Austria street market! What Can I Do with Pumpkins?
* Decorate your front door step with pumpkins throughout the fall
* Carve pumpkins into funny faces at Halloween
* Scoop out the pumpkin seeds and make oven-roasted pumpkin seeds that are a crisp and hearty snack
* Scoop out and cook the pumpkin flesh until soft, puree it and use in a muffin recipe or soup recipe
* Oven-bake a small pumpkin, whole, and then use the flesh as a side dish on your dinner plate or any way you wish
Make Pumpkin Your New Healthy Habit!
You will be doing yourself a big favor by adding pumpkin and its ‘fall squash cousins’ to your meals, shopping list and kitchen pantry – for top flavor, amazing good nutrition and colorful fun. Be sure to try the fresh pumpkins now and then later be sure to stock up on canned, solid pack pumpkin. It’s all good!
What will you cook with pumpkin this week?
on October 18th, 2012%  My breakfast in Turkey was tasty and healthy. You can make a Mediterranean breakfast, too! Breakfast Foods Eaten in Turkey!
When I visited Turkey last week, I was greeted in the morning with a hearty and healthy breakfast. Some of the foods I ate were these: olives, hummus, bread, honeycomb, figs, fresh pear, apricot juice, tomatoes, cucumbers, feta cheese. Can you find them on my plate at the left?
Mediterranean Foods are Nutrient-Packed!
All foods offer us calories and nutrition. Those that are grown and eaten in the Mediterranean area of the world, though, are especially tasty and high quality calories. The good news is that we can choose many of these same foods in an American grocery store or farmer’s market to make mouthwatering, healthy meals and snacks.
Eat Well at Breakfast!
Eating a hearty breakfast is a rule I stand by. Yes, sometimes it is a Mediterranean-style breakfast. Other times, it is an American breakfast. The best way to jump start your body and your brain is to make time for this important meal. It will give you the energy you want and the flavorful pleasure you deserve to start your day!
What’s On Your Breakfast Table?
There are so many options for breakfast. You can choose an egg, cheese toast, an apple, oatmeal with raisins, yogurt or lentil soup. Anything goes as long as you make it a healthy choice. So, get planning, get to the grocery store and eat well!
What are you having for breakfast tomorrow?
on October 1st, 2012%  In Austria, this poster advertises a new cookie as ‘Half Chocolate, Whole Grain’ Think Choices!
Do you grab an apple or a cookie late in the afternoon? Do your kids choose a cola drink or low fat milk, when given the choice? Is a boiled egg part of your family’s breakfast in addition to sweetened cereal? Good nutrition balance means opting for really healthy food choices along with those that are not quite so healthy. Read on for everyday examples.
Think Balance!
Breakfast Balance: Boiled egg + apple + donut + 1% milk or coffee
Lunch Balance: Cheeseburger + tossed salad, light dressing + orange + water
Dinner Balance: Baked skinless chicken + whole grain brown rice + steamed green beans + apple pie
Think Good Example!
Your ‘balanced example’ is a powerful, unspoken message to friends and family. Choosing a whole grain cookie, as shown at the left, allows a chocolate indulgence every once in a while. Choosing a piece of fresh fruit for dessert works very well, too. Show those you care about the most that good nutrition balance can be, and is, part of the enjoyment of a meal or snack. Your actions speak louder than your words.
Make a Plan for Balance!
Good nutrition is a balancing act that everyone can manage with desire, positive thinking and an action plan. Easy to use menus and recipes can give you the know-how to make it happen in your household, for you and your family.
How will you balance good nutrition this week?
on September 23rd, 2012%  “100 Reasons~100 Choices’ means colorful fruits and vegetables belong on our meal plate often! Choose Color!
Blue & Purple: blueberries; blackberries; plums; eggplant
Green: broccoli; spinach; asparagus; leek; zucchini, salad greens
Red: sweet peppers; tomatoes; strawberries; cranberries; apples
Yellow: corn; sweet peppers; apples; pears
White: mushrooms; fennel; cauliflower; parsnips; potatoes
Orange: peaches; pumpkin; cantaloupe; carrots; apricots; oranges
Choose Good Health!
*Most fruits & vegetables give us vitamins A and C
*Most fruits & vegetables give us plentiful fiber
Choose a Colorful Meal Plate!
*Grilled fish + Steamed veg mixture of sliced carrots, broccoli and sweet red peppers + Boiled potato + Orange
*Broiled lean steak kabob with cherry tomatoes, mushrooms and sweet green pepper chunks + Brown rice + Apple
*Grilled lean ham and cheese sandwich on whole wheat + colorful tossed green salad/shredded carrots, cucumber, tomato wedges + strawberries
Make Colorful Nutrition Your Goal!
A powerful nutrition goal is to increase the colors on your meal plate. I suggest you start by adding one new fruit and one new vegetable once a week — and then, keep track. It’s cheap and easy to make half your plate healthy fruits and veggies, every day, every meal….even breakfast!
What’s your favorite color to make a healthy meal?
on September 12th, 2012%  Smart meals begin with plenty of fruits and vegetables, every day, every meal! How to Power-Up
* Pick up at least 2 fruits and 2 veggies in your weekly grocery shopping basket – fresh, canned and/or frozen
* Make a colorful plate of fruit/veg your goal
* Taste one new fruit and one new veggie every week
How to Inspire Your Family
* Keep a bowl of colorful fruits on the kitchen counter
* Teach the kids to peel a carrot…and eat it
* Learn to make homemade vegetable soup and practice often
September is Fruit & Veggie Month
Feeling great and staying healthy are 2 awesome reasons to power-up with fruits and veggies. Try plums, raspberries, acorn squash, turnips (at right, above), kohlrabi (at left, above), kiwi fruit, sweet potatoes, red cabbage, apples and pears. Then, try even more with bright colors and a ton of great nutrition.
Make a Goal to Eat More Fruits & Veggies
Be a leader for fruits and veggies! Eat one of each at every meal. Be a successful role model for your family, and kids. Show your friends by example that eating fruits and veggies is definitely cool. For handy help, check the details of my e-books with menus and recipes for ongoing success!
What new fruit or veggie will you try this week?
on September 12th, 2012% September 2012
Easy Solutions:
Late summer means a new season of fresh apples is here!
A New Season of Fresh Apples
In North Carolina, August signals the beginning of a new season of awesome, healthy, delicious apples. If you love apples, like me, this is the month to get out to a Farmer’s Market or the apple orchard itself for the freshest apples. Eating an apple a day is a very smart way to feel great and stay healthy!
A Contest for Kids to Win an Apple T-Shirt
Washington State grows a lot of fresh apples as do North Carolina, Virginia and Michigan. If you think it would be cool to win a t-shirt with a big apple on it, then kids can enter an apple writing contest.
A Super Simple Apple Recipe
If you need a new recipe for your healthy kitchen then try this one….and, get the kids to help!
Fresh Apple Salad
This is a go-to side dish for any meal! Kids can help by washing the apples, squeezing the lemon, stirring and sprinkling the salad, with supervision.
Makes 4 servings
3 medium Apples, any kind, any color
1 teaspoon Lemon juice, squeezed from a fresh lemon
3/4 cup, 6 ounce cup Lemon or lime yogurt, made from nonfat milk
1/4 cup Plain yogurt, made from nonfat milk
1/4 Ground cinnamon
- Wash apples and pat dry with a clean towel.
- Cut apples in half. Cut in half again.
- Remove core and seeds from apples.
- Cut apples into bite-size pieces and place into a medium or large bowl.
- Squeeze lemon juice all over the apple pieces. Stir up with a big spoon.
- Measure and add yogurt (both kinds) to the apples. Stir gently.
- Sprinkle cinnamon over the top of the salad.
Nutrition per serving: 80 calories; 9 gm fat; 5 gm saturated fat; 0 trans fat; 45 mg cholesterol; 500 mg sodium; 3 gm carbohydrates; 0 gm fiber; 15 gm protein; 4% DV vitamin A; 2% DV vitamin C; 25% DV calcium; 4% DV iron
Click here to read more blogs by Cindy!
on September 2nd, 2012%  Mushrooms come in many sizes & varieties so be sure to try them all! Mushrooms & Pennsylvania
When I went to middle school, my family moved from Washington State to southeastern Pennsylvania. That was when I began learning about mushrooms. My mother got into the habit of giving a big basket of fresh mushrooms as a holiday or special occasion gift which might sound odd, unless you know Pennsylvania mushrooms!
Mushrooms 101: Nutrition & Health
Like so many veggies, mushrooms have a strong nutrition resume. Some of their top nutrients include selenium, copper and potassium along with fiber and health-enhancing phytochemicals. Mushrooms are low in calories and a good source of fiber, too.
Mushrooms 201: Selection and Storage
Taking time to select and store mushrooms correctly is a first step to enjoying this delicately-flavored veggie. As with all veggies, freshness is a top priority so pick out firm, evenly colored mushrooms without spots or slime. Also, store them for only a few days to preserve their quality.
Mushrooms 301: Cooking
Mushrooms are full of water like so many veggies and cooking them develops a mildly savory flavor. The best way to do this is to add either a small amount of vegetable oil or wine to your pan before sauteing the mushrooms. They will turn golden brown within a short time at medium-high heat. Mix together 2 or more varieties of mushrooms for a rich and satisfying meal. Cooked mushrooms work well added to red sauce over pasta or as a meatless burger with melted cheese, lettuce and tomato.
Get Started with Mushrooms in Your Kitchen
Mushrooms belong in everyone’s meal plans. Buy mushrooms fresh and try these ideas: slice them and eat raw over your salad; cook them whole in a little wine as your dinner side item; slice them and stir-fry with other veggies for your dinner entree. The time to get started is now!
What new mushroom recipe can you invent?
on August 26th, 2012%  Toasting pecans for 3 min. at 300 degrees adds a huge flavor boost!
Are you Nuts for Nuts?
There are many good reasons to add nuts to your grocery shopping cart. For example:
 Mixing toasted pecans, oatmeal and fresh berries is an awesome breakfast! Nuts are Flavorful
Nuts are Versatile
Nuts are Nutritious
Are you Stuck in a Nut-Rut?
Different varieties of nuts are easy to find around the grocery store:
Produce Department: Nuts in the shell, some are unsalted
Baking Aisle: Nuts out of the shell in packages, most are unsalted
Peanut Butter & Jelly Aisle: Nut butters such as peanut butter, almond butter,
cashew butter
Are You Ready for a Nutty Recipe?
Try these Spiced Nuts!
Try Oatmeal with fresh berries and toasted nuts
Try Homemade Trail Mix with Nuts
Build a Healthier Kitchen for a Healthier Life!
Adding nuts to your shopping cart and your kitchen pantry is a smart idea for everyone, unless there are allergies in the family. When you buy nuts, think about other healthy pantry items, too. Join me on Facebook, subscribe to my E-newsletter and invest in my e-books for a healthier kitchen and a healthier life!
What is your favorite nut?
on August 19th, 2012%  Can you imagine a more colorful, summery meal than veggie pizza with mixed heirloom tomatoes? Pizza is a Teen-Pleaser!
If you have teens, then I bet pizza is high on your list of family-pleasing meals. My teen loves it and so my approach is to offer healthier pizza and side options. When we met friends at the swimming pool last week for supper, 4 adults and 3 teens enjoyed a colorful & healthy meal. In addition to what’s pictured at the left, there was cheese pizza, juice-packed fruits and a drink.
Ordering Healthier Pizza!
On a long work day, my perfect meal solution was to drop by the local Italian restaurant and order take-out pizza. I asked for ‘light on the cheese’ and ‘double cut’ for smaller slices. The veggie pizza had broccoli, mushrooms and spinach on top and it was dee-lish. When you order pizza for take-out, be sure to make the special requests you need. Good nutrition is always worth the trouble.
Take Action Now!
When you want to feel great and stay healthy, there’s no better solution than nutritious eating, every day. To nourish your teen the best you possibly can, and to become your entire family’s healthy eater role model, you need resources. LIKE my facebook page to join a fun and lively discussion, READ my blog every week for more know-how in your kitchen and BUY a trusted bundle of my menu & recipe e-books to make easy meals with awesome results!
How do you build a tasty and healthy meal with pizza?
on August 12th, 2012% Late summer means a new season of fresh apples is here!
A New Season of Fresh Apples
In North Carolina, August signals the beginning of a new season of awesome, healthy, delicious apples. If you love apples, like me, this is the month to get out to a Farmer’s Market or the apple orchard itself for the freshest apples. Eating an apple a day is a very smart way to feel great and stay healthy!
A Contest for Kids – Win an Apple T-Shirt
Washington State grows a lot of fresh apples as do North Carolina, Virginia and Michigan. If you think it would be cool to win a t-shirt with a big apple on it, then kids can enter an apple writing contest.
A Super Simple Apple Recipe
If you need a new recipe for your healthy kitchen then try this one….and, get the kids to help!
Fresh Apple Salad
This is a go-to side dish for any meal! Kids can help by washing the apples, squeezing the lemon, stirring and sprinkling the salad, with supervision.
Makes 4 servings
3 medium Apples, any kind, any color
1 teaspoon Lemon juice, squeezed from a fresh lemon
3/4 cup, 6 ounce cup Lemon or lime yogurt, made from nonfat milk
1/4 cup Plain yogurt, made from nonfat milk
1/4 Ground cinnamon
- Wash apples and pat dry with a clean towel.
- Cut apples in half. Cut in half again.
- Remove core and seeds from apples.
- Cut apples into bite-size pieces and place into a medium or large bowl.
- Squeeze lemon juice all over the apple pieces. Stir up with a big spoon.
- Measure and add yogurt (both kinds) to the apples. Stir gently.
- Sprinkle cinnamon over the top of the salad.
Nutrition per serving: 80 calories; 9 gm fat; 5 gm saturated fat; 0 trans fat; 45 mg cholesterol; 500 mg sodium; 3 gm carbohydrates; 0 gm fiber; 15 gm protein; 4% DV vitamin A; 2% DV vitamin C; 25% DV calcium; 4% DV iron
What is your favorite meal or snack recipe using fresh apples?
on August 5th, 2012%  Corn on the cob is sweet & satisfying, especially in the summer! The History of Corn
Corn on the cob has been a favorite of mine since way back. What about you? Did you know that corn originated thousands of years ago in central Mexico? Today, it is a major food staple around the world.
Ways to Prepare Corn
Corn is a colorful, nutrient-rich, versatile grain that lends itself to hot and cold recipes. Here are 2 quickies:
1. Corn Pancakes: Make a simple pancake batter from baking mix or scratch ingredients. Before cooking, add a cup of corn kernels. Cook.
2. Grilled Corn: Peel off corn husks. Sprinkle a little water onto each ear and wrap tightly in aluminum foil. Grill, turning, for 6-8 min.
Family-Pleasing Corn Recipes
Try these in your household for ‘wow’ flavors and great nutrition, too:
1. Roasted Corn, Poblano and Cheddar Pizza
2. Spicy Corn
3. Corn and Yellow Squash Chowder
Take A First Step
Invest in your good health and the good health of your family -beginning today! I have easy-to-use meal plans and recipes. And, I offer ongoing ideas, tips and tiny recipes to create a healthy kitchen.
How will you use fresh corn in your healthy kitchen?
on July 29th, 2012%  Versatility of Fresh Basil
One super-fresh flavor of summer is the herb, basil. I’ve grown it in a sunny place in my yard for probably 15 years, or more. It’s easy to grow, full of wonderful flavor and it keeps on growing-and-giving as you pick it throughout June, July, August and September. Here’s a fun look at how versatile fresh basil is.
3 Easy Basil Recipes
1. Watermelon with Fresh Basil: Cut fresh basil leaves into very thin slivers and sprinkle on top of cut-up, fresh watermelon.
2. Italian Panini Sandwich: Layer thin sliced prosciutto, Mozzarella cheese, tomato slices and fresh basil leaves onto a bakery roll, to make a sandwich. Warm and press in a panini press, waffle iron or skillet on the stove.
3. Fresh Basil Pesto: Combine these in a food processor (or very good quality blender) – 2 cups packed down fresh basil leaves, 4 cloves peeled and chopped garlic, 1/4 -1/2 cup grated Parmesan cheese, 1/4 cup walnuts, 1/4 cup olive oil, 1/4 teaspoon salt. Process until smooth. Mix prepared pesto with hot, cooked spaghetti. Or, spread it on your pizza or sandwich.
Get into Your Kitchen Now!
For ongoing ideas of tasty, simple recipes and meals that fuel your energy, please LIKE my facebook page and join the conversation. To take one more step toward your overall good health, INVEST in my e-book bundle. This 3-book collection offers simple, nutritious meal plans and family-friendly recipes that everyone can make.
What’s growing in your fresh herb garden this summer?
on July 22nd, 2012%  A stew made from 5 fresh ingredients adds homemade flavors to dinner! Cooking with Eggplant
I’ve always thought eggplant has a kind of mystique surrounding it. Is it the deep purple color? Is it the name? Or, is it that many people are confused with how to cook eggplant? If you’re confused, then it’s time to get to the grocery store or local farm market, buy an eggplant and give it a try!
To Peel or Not to Peel
It’s not hard to prepare and cook eggplant. First, rinse eggplant well with cool water. The next step is to peel or not to peel it and either way works. Next, cut eggplant into chunks or rounds and cook it. Some chefs give eggplant a striped look by peeling it part-way. Here’s a fun video showing the stripes and a simple grilled eggplant recipe.
Easy Stewed Eggplant Recipe (ingredients in photo)
1. Wash and cut into chunks: 2 Japanese eggplants, 6-8 inches long (or 1 large globe-shaped eggplant); 2 green Bell peppers; 2 large or 3 medium tomatoes; 1 medium onion. Set aside.
2. In a stewing pot, add 1/2 tablespoon olive oil and heat to medium. Add 2-4 cloves garlic, minced. Cook 2-3 minutes.
3. Add prepared veggies from step #1 to pot and cover with lid. Cook 10-15 minutes, stirring a couple of times.
4. Add 1/2 cup tomato sauce or tomato puree to pot ingredients. Stir.
5. Cover pot with lid, reduce heat to low and cook stew for about 1 hour, stirring every 15 minutes.
6. Serve over cooked pasta and sprinkle with grated Parmesan cheese, salt and pepper.
Note: For more flavor, add chopped fresh herbs like basil, parsley, oregano, mint and/or thyme half way through.
Create a Healthy Kitchen, Starting Today!
Everyone needs tiny tips, recipes and inspiration to create an ongoing, healthy kitchen. LIKE me on Facebook, follow me on Twitter and check out my menu & recipes e-book bundle to help you get going!
What light & healthy eggplant recipe will you try this summer?
on July 15th, 2012%  Local, tree-ripened peaches can make your taste buds dance! Caring for Fresh Peaches
It seems simple. Pick-your-own or buy fresh peaches and then eat them. But, wait – there’s more! By following these 3 steps, your summer peaches will reward you with more flavor, more sweetness and more enjoyment.
Step 1. At home, store peaches on the kitchen counter.
Step 2. Twice a day, check for ripeness by very gently squeezing the peach with your thumb and index finger.
Step 3. When peach is slightly soft to the touch and smells ‘peachy’, eat or store in the fridge (for up to one week.)
Peaches & Cinnamon in Meals and Snacks
Sprinkling cinnamon onto a fresh peach is something you must try! Here are 3 ways to make this winning combination add flavor and creativity to your meals and snacks.
1. Peaches & cinnamon over yogurt. Wash and cut up the peach, sprinkle it with cinnamon and stir up. Dish up some vanilla or honey yogurt and top with peaches.
2. Peaches & cinnamon over breakfast cereal. Wash and cut up the peach. Pour your bowl of cereal (go for high fiber varieties). Top with peaches and sprinkle with cinnamon.
3. Peaches & cinnamon on the grill. Wash and cut peach in half. Brush cut side very lightly with oil. Cook on the grill, cut side down, for 3-4 minutes. Sprinkle with cinnamon.
Take the Challenge
If you are not already eating at least 5 servings of fruits and/or vegetables every day, then it’s time for a change. Take the challenge by keeping track of your intake of fruits/veggies with the goal to consistently eat about 2-1/2 cups per day. For kids and everyone, here’s a fun tune as a good nutrition reminder!
What’s your favorite way to eat summer peaches?
on July 8th, 2012%  Patty pan squash mixed with corn off-the-cob, onions and fresh herbs is a treat for the taste buds! Mix it Up!
Are you are slipping into a rut using the same vegetables over and over and over? You’re not alone. Most of us put one of 3-5 different choices on the family table because we like them, our families will eat them and we believe in vegetables.
Climb out of that Rut!
It’s time to branch out and climb out of that rut with summer vegetable mixtures. The best part about mixing veggies together is that anything goes and all flavors blend. Not only that — the colors are brighter and the family perks up to eating superior nutrition.
Try One of These!
Here are a 3 summer veggie mixtures to try. They can be easily steamed on the stove top or in the microwave. Or, grill them on a special veggie grill pan or in a small aluminum foil ‘tent’ alongside the rest of the grill meal. Season lightly with olive oil.
1. Sliced zucchini and onions + red Bell pepper chunks
2. Green beans and chunks of tomatoes + chopped fresh garlic and basil
3. Corn off-the-cob, green Bell pepper chunks and onions + chopped parsley and thyme
Shop, Cook, Enjoy!
Now, gather your ideas, shop at the market and bring your family into-the-loop. Do it for the wonderful flavors and for the nutritional advantage that veggies offer all of us. Who can come up with a signature summer vegetable mixture to try at your meal table?
on July 1st, 2012% A Little History
Long ago, blueberries were called star berries by Native Americans because of the star-shaped spot where the blossom develops into the berry.
Awesome Nutrition
If you just love blueberries, like I do, then consider yourself lucky. No matter what you call them, these little blue dynamos are showing up at the top of lists of the healthiest foods we can eat…even as dessert!
Blueberry Crisp Recipe
A dessert rich with healthy fruit and not too much added sugar!
Kids can help by washing the fruit, measuring the ingredients and crumbling the topping, with supervision.
Makes 6 servings
4 cups Blueberries, fresh or frozen
1 Tablespoon Lemon or lime juice, the amount of juice in ½ lemon or lime
1/4 cup Sugar
1/2 teaspoon Cinnamon
Topping:
2 Tablespoons Butter, unsalted, or buttery spread with 0 trans fat
1/4 cup Whole wheat flour
1/4 cup Oatmeal, old fashioned or quick (not instant)
1/4 cup Brown sugar, packed
- Preheat oven to 375 degrees. Lightly spray a 9 x 9 inch baking pan with vegetable oil spray.
- Place fruit into the pan.
- Squeeze lemon or lime juice evenly over fruit.
- Sprinkle sugar and cinnamon evenly over the top of fruit.
- Mix topping ingredients with a fork, pastry blender or very clean hands until crumbly. Sprinkle topping evenly over fruit.
- Bake 25-30 minutes until the fruit is tender. Do not overcook or the fruit will become mushy.
Nutrition per serving: 190 calories; 4.5 gm fat; 2.5 gm saturated fat; 0 trans fat; 10 mg cholesterol; 0 sodium; 37 gm carbohydrates;
on June 24th, 2012%  Cherokee purple tomatoes are unique and delicious, from my local Farmer's Market! It’s Fun Trying Many Varieties of Tomatoes!
I used to think a homegrown, local tomato was heavenly — and, I still do! But, lately I’m getting more fun out of summer tomatoes by trying different varieties. The Cherokee Purple tomato, shown at left, is actually purple-ish on the outside and inside. Amish Paste is another to try as is Brandywine. I suggest your local Farmer’s Market if you are ready to have some fun with tomato varieties!
Making Easy Meals with Tomatoes!
1. Cold Tomato Sandwich Meal: Spread fresh sourdough or whole grain bread with light mayo or mustard. Cut a fresh, local tomato into thick slices and layer onto bread. Top tomatoes with minced, fresh herbs such as basil, oregano or mint. Make a meal by adding sliced cucumbers and a wedge of cantaloupe or watermelon.
2. Cold Pasta & Tomato Salad Meal: Mix together cooked pasta with chunks of fresh, local tomatoes. Use several kinds if you can. Add your signature ingredients such as olives, black beans or cheese. Dress simply with oil and vinegar, salt and pepper. Stir. Make a meal by adding warm corn tortillas wrapped around sliced avocado or salsa and a peach.
3. Cold Tomato Gazpacho Soup Meal: Here’s a tasty recipe for Tomato Gazpacho Soup. Make a meal by adding simple, grilled chicken or fish and fresh plum tart.
Make it Healthy and Tasty in Your Kitchen!
If you’re ready to step into a healthy kitchen with tasty flavors, then sign up for my monthly e-newsletter at the top right side of my Market Basket Nutrition website. Get a fun recipe, too!
on June 3rd, 2012%  Throwing away the remains of fruits, veggies, nut shells, egg shells into garden compost is a good sign! What Lurks in the Fridge?
Is your celery or lettuce squishy and slimy again? Do you find a disgustingly moldy onion in your pantry too often? Do you forget to use up leftovers like spaghetti and meatballs and, when you discover them, they smell funny and unsafe? Do you feel like you are throwing away too much food?
What is it Costing You?
All of us throw away food once-in-a-while. But, throwing away food every week is too much – too much wasted space, time, and money. Estimates are that, on average, Americans throw away 30-40% of their food budget – which can cost you up to $1,000 or more dollars in a year. Just think what you could use that extra money for!
How to Waste Less and Save More!
1. Plan meals in advance of grocery shopping. Do a 3-day, or 7-day plan and write it down.
2. Look through your pantry, fridge and freezer before you make your shopping list, to buy only what you need.
3. Make a grocery shopping list that includes what you need for your meal plans, and everyday, healthy staples.
4. Keep it simple at the grocery store. Shop your list.
5. At home, put away perishable items first, then put away dry foods. Date perishables to remind yourself to eat them before they spoil. Work your meal plans.
Summer is a tricky time for food safety, so be extra careful with these summer food safety tips.
Ongoing Tips for a Healthy and Affordable Kitchen!
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on May 27th, 2012%  Start with spinach greens, fresh dill, fresh parsley and purple cabbage. Salad Brings Good Nutrition to the Table
When the weather heats up, I feel like a light and crunchy salad meal. It’s cool and refreshing, full of flavor and so easy to toss together in my kitchen. What about you?
I don’t necessarily think about all the vitamins, minerals, antioxidants lurking in my salad starter greens. But, when I do, I feel even better about the powerful nutrition on my plate.
Start with Greens
A salad meal typically starts with greens. Any greens. Dark green spinach, Romaine lettuce and/or arugula are tasty. Shredded green cabbage or soft leaf lettuces work great, too. I like even more flavor with my greens, so I typically add one or two chopped fresh herbs like parsley, dill, oregano or mint. You can do that, too!
Add Salad Toppers
There are no limits to what can be used to top your salad. First, I like excellent nutrition such as carrots, tomatoes and shredded purple cabbage. The more colorful, the better. Next, add a protein-rich salad topper such as cut-up hardboiled egg, flaky canned tuna, almonds, cheese, leftover chicken or turkey. Finally, add a favorite summer fruit such as berries, cut-up nectarines or melon.
Dress Lightly
Making salad dressing is not difficult and it’s a healthy choice compared to most bottled options. There are many varieties and easy recipes for each one. Making a batch of dressing to keep on hand in the fridge can be a helpful time-saver if you intend to use it up within 7-10 days.
Tasty Salad Meals to Try
Meal 1: Spinach & shredded green cabbage + tiny tomatoes, carrots, blueberries+ leftover chicken, cheese + vinaigrette.
Meal 2: Romaine greens with chopped fresh parsely + chopped broccoli, cantaloupe + sliced hardboiled egg, almonds + vinaigrette (try fresh lemon juice in place of vinegar)
Meal 3: Soft leaf lettuce + shredded carrots, tomatoes, cucumbers, olives + flaky tuna, hardboiled egg + creamy dressing.
Kitchen Tips and Family-Friendly Recipes
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on May 20th, 2012%  Simple flavors from garlic, lemon, kale, tomatoes, parsley, oregano and rosemary make healthy Mediterranean meals! Mediterranean Meals Begin with Mediterranean Ingredients
I often recommend meals made from Mediterranean ingredients. Why? They are full of flavor, full of nutrition and easy to learn to cook. Also, they use familiar ingredients that you can find quickly and inexpensively at an American supermarket. For a start, look at the ingredients in my photo at the left.
More Mediterranean Ingredients
To learn more ingredients that are used in the Mediterranean area of the world, think of the flavors of Greece, Turkey, Italy, Spain, France, North Africa and what grows locally there. The list includes olives and olive oil, fresh seafood, colorful fresh vegetables, colorful fresh fruits, nuts, dairy yogurt, simple grains, lentils, beans and more. A Mediterranean shopping list may come in handy.
Mediterranean Meals
Here are two ideas for quick and easy meals for your family table. Remember to make enough for 2 meals and then refrigerate for a repeat meal 2 days later. This will save you a lot of time and effort while serving up excellent nutrition.
Meal 1: Cold Pasta salad – Cook pasta, cool. Add cut up tomatoes and cucumbers, shredded carrot, olives, minced parsley and oregano. Top salad with canned tuna or salmon. Dress with fresh lemon juice, olive oil, dash of salt and pepper.
Meal 2: Eggplant ‘Stew’ – Wash and cut up eggplant, tomatoes, onion, zucchini, sweet Bell peppers into 1-1/2 inch chunks. Put into pan, add a very little water and cover with lid. Cook on low heat for 1-2 hours, stirring to prevent sticking to pan. When all vegetables are tender, add canned, rinsed, drained chickpeas and season with salt, pepper, rosemary, basil.
Resources for Your Healthy Kitchen
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on May 8th, 2012% May 2012
Easy Solutions:
Spring in the Supermarket & Kitchen is Simple, Nutritious
Step 1: Shop for nutritious fruits and veggies: kale to lightly saute, radishes for a salad, late season oranges/tangerines for a snack
Step 2: Shop for nutritious whole grains: farro for a side dish, barley for a soup, light popcorn for a snack
Step 3: Shop for nutritious dairy foods: plain yogurt to mix with fruit, 1% milk for homemade coffee latte, string cheese for a snack
Simple Meals for Spring:
Step 1. Breakfast: Whole grain toaster waffle + vanilla yogurt + berries + herb tea
Step 2. Lunch: Whole wheat tortilla wrapped around canned tuna or salmon + one-bite tomatoes + orange + water
Step 3. Dinner: Chicken on the grill + sweet potato chunks cooked in an aluminum foil tent on the grill + steamed broccoli or Brussels sprouts + yogurt/juice smoothie
Ongoing Support for Your Healthy Kitchen
Make it a habit to plan, shop and cook with good nutrition at the top of your mind. For ongoing help with this, LIKE me on Facebook and invest in my 3-ebook bundle. These resources will help you turn things around in your kitchen!
Read more blogs by Cindy here.
Seasonal Choice: Chicken
Chicken is a great start to a healthy meal. The nutrition facts show that chicken without skin in a 3 oz. cooked portion (the size of a deck of cards) has about 180 calories for breast meat and 200 calories for thigh or leg meat. Both breast and thigh/leg meats are rich sources of niacin, a B-vitamin, and selenium, a trace mineral, as well.
Chicken is a versatile and well-liked protein choice. It works well cooked and chilled as a salad or whole wheat tortilla wrap sandwich filling. It also works well cooked and chopped as a lasagna layer, for a change. Roasting, broiling, grilling, baking and stir-frying are all great ways to cook chicken. Remember to serve chicken along with colorful, simply cooked vegetables for a balanced plate!
Easy Recipe For Everyone:
Tangy Lime Chicken
6 servings
Here’s a chicken recipe that will please all members of the family! Kids can help by measuring the ingredients, stirring together the spices and squeezing the limes, with supervision.
6, 4 oz Chicken breasts
2 tablespoons Olive oil
1 large Onion, peeled and chopped
2-3 cloves Garlic, peeled and minced
1/4 tsp Red pepper flakes (optional)
1 teaspoon Ground cumin
1 teaspoon Ground coriander seed
1/2 teaspoon Turmeric
1/4 cup Soy sauce, reduced-sodium type
3 medium Limes
- Heat a large skillet or frying pan on the stovetop to medium high.
- Add oil then add chicken, turning chicken to brown all sides, about 4-5 minutes.
- Add onion and garlic to the skillet, too, allowing onion to wilt about 2-3 minutes.
- Add spices, all mixed together – red pepper flakes, cumin, coriander and turmeric, and soy sauce. Stir a little to combine flavors.
- Add the juice of 1 lime.
- Reduce the heat to medium low, cover with a lid and cook until chicken is done, about 15-20 minutes.
- Cut remaining limes into quarters. For each piece of chicken served, squeeze on a little lime juice and serve with one lime quarter.
Nutrition per serving: 240 calories; 8 gm fat; 1.5 gm saturated fat; 0 trans fat; 90 mg cholesterol; 430 mg sodium; 5 gm carbohydrates; 0.5 fiber;
on May 6th, 2012%  Garlic, basil and tomatoes are a great start for healthful, Mediterranean flavors! Flavors from the Mediterranean
Do you like the flavors of Italy? Do you like the flavors of Greece? Do you like the flavors of Turkey or Spain? All of these countries have coastlines on the Mediterranean Sea and, because of this, they share similar climates and some similar food ingredients and flavors.
Menu Planning from the Mediterranean
Whether or not you live near the Mediterranean Sea, you can enjoy eating a meal that is traditional to that area. It’s fun, too. Maybe you’ll want to plan a simple pasta dinner with red sauce made from garlic, basil and tomatoes. Or maybe you’ll plan a Turkish meal with beef or lamb shish kebab over rice. Both are delicious!
Celebrate Simple from the Mediterranean
Invest in yours and your family’s good health by celebrating simple, homemade cooking from the Mediterranean. Boiling pasta and making a simple sauce for dinner can be done with a little planning ahead, an easy recipe, and an efficient grocery shopping list. Grilling a shish kebab dinner can be done in similar steps. On the side of your plate, add a simple green vegetable and enjoy an orange, apricot or kiwi as a simple dessert.
Everyday Tools for Your Healthy Kitchen
Everyone needs a simple plan for everyday tasty and healthy meals for your home kitchen. LIKE my facebook page to get tips and ask questions; invest in my kitchen tools for meal plans, shopping lists and easy-to-fix recipes.
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