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

¼ tsp                    Red pepper flakes (optional)

1 teaspoon          Ground cumin

1 teaspoon          Ground coriander seed

½ teaspoon        Turmeric

¼ cup                   Soy sauce, reduced-sodium type

3 medium            Limes

1. Heat a large skillet or frying pan on the stovetop to medium high.
2. Add oil then add chicken, turning chicken to brown all sides, about 4-5 minutes.
3. Add onion and garlic to the skillet, too, allowing onion to wilt about 2-3 minutes.
4. Add spices, all mixed together – red pepper flakes, cumin, coriander and turmeric – and soy sauce. Stir a little to combine flavors.
5. Add the juice of 1 lime.
6.  Reduce the heat to medium low, cover with a lid and cook until chicken is done, about 15-20 minutes.
7. 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;  33 gm protein; 2% DV vitamin A; 10% vitamin C; 4% DV calcium; 10% DV iron

Money Saving Tip: Buy the ‘family pack’ of chicken breasts for this recipe when they’re on sale.

Time Saving Tip: Chop the onions, measure and mix the spices the night before making this recipe.

Cooking Tip: Try making this recipe with chicken thighs or legs after carefully removing the skin and extra fat.

Copyright 2011 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com

Helpful Kitchen Resources:

If you’ve lost track of your cookbook collection or never seem to have time to flip through the pages for a quick and satisfying recipe, then it’s time for a change. Market Basket Nutrition now offers you 3 e-books that are designed to help families and singles put a balanced meal on the table in less time, with less hassle and with flavor and good nutrition at the core. Take a look at these 3 very affordable and easy-to-use e-books that can help you solve your kitchen dilemma on relaxing weekends and busy weeknights. They make great gifts, too!

Tasty Menus – Menu ideas for busy singles and families that concentrate on variety and simplicity

Tasty Recipes – Variety recipes that use easy ingredients and result in wow flavors and nutrition

Tasty Sides – Side recipes that help you build a balanced plate with plenty of flavor and good nutrition

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 support.

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.

Best Nutrition Wishes,

Cindy

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.

Picking out fresh broccoli at the supermarket is easy, or ask the kids to help!

Broccoli with Cheese

Here’s a broccoli recipe the whole family will love!

Kids can help by measuring the ingredients and sprinkling the cheese, with supervision.

Makes 6 servings

4 cups                   Broccoli

1 cup                     Cheddar cheese, natural, shredded or grated

1 tsp                      Paprika (optional, adds natural color)

1. Wash broccoli well in cool tap water. Shake off extra water.
2. Trim any dry ends from broccoli stalk.
3. Cut entire broccoli bunch into bite-size pieces.
4. Place into a microwave-safe dish and add about ½ inch water.
5. Cover dish with microwavable lid or waxed paper.
6. Cook on high until tender-crisp, about 5-7 minutes depending on power of oven.
7. Drain water and place broccoli into a serving bowl.
8. Sprinkle with cheese and paprika.

Nutrition per serving: 100 calories; 7 gm fat; 4 gm saturated fat; 0 trans fat; 20 mg cholesterol; 140 mg sodium; 4 gm carbohydrates; 2 gm fiber;  6 gm protein; 25% DV vitamin A; 60% vitamin C; 15% DV calcium; 4% DV iron

Money Saving Tip: Buy frozen broccoli for this recipe. Be sure to adjust the cooking time.

Time Saving Tip: Buy a bag of washed and cut broccoli on a really busy day.

Cooking Tip: Try making this recipe using a combination of broccoli and cauliflower for a change.

Easy Tools to Simplify Your Kitchen – If you’re ready to try a simpler way to tasty and healthy meals and recipes for you and your family, then try these very affordable e-books. They will help you get in-and-out of the kitchen fast and please everyone at the table!

Hydrating your body

Hydrating your body needs to be a #1 priority. This means when you are excising and sweating and when you are doing everyday things like working or going to school or walking the dog.

Why is Hydrating your body a good idea?

The human body is more than 3/4 water – that’s why! Your brain and other vital organs, skin and muscles are all water-based and we lose water little-by-little, all the time. Believe it or not, more water is lost through the skin than anywhere else. Putting hydrating liquid back into our body keeps everything working smoothly and it also helps keep away illness.

Hydrating liquids to try – 3 options

1. Coconut water is a natural liquid that’s high in potassium and, partly because of this, it is good at hydrating you. If the flavor is not appealing, then try mixing it with pineapple juice.

2. Fruit juice popsicles can be made at home in a fun, plastic mold with handles. Any kind of 100% fruit juice works and it is a fun, hydrating treat for kids, teens and adults.

3. Water is a hydrating liquid so be sure to drink it before, during and after exercise. And, everyday, make it a habit to drink at least 6-8 cups of water, or more.

What are you waiting for?

Staying well hydrated is a great way to feel well and be well. Take action and plan for a day of liquids today, and everyday!

A colorful & fresh stirfry can be tomorrow's leftover dinner!

Make Leftovers Part of Your Plan

Planning meals will save you time and money and make it easier to eat healthy. You will probably feel less stress, too, as you drive home from work and know what’s for dinner. If you’ve never planned a leftover meal, then here’s how:

Plan a Leftover Dinner Everyone Will Love

1. Find a simple and nutritious recipe.

2. Write down the ingredients you need for the recipe, after checking your dry pantry, fridge and freezer to see what’s on-hand already.

3. Buy twice as much of each ingredient as you will need to serve your family the recipe for dinner.

4. Make a double-batch of your simple recipe.

5. Enjoy dinner and then put the leftovers into a covered container in your fridge. Enjoy your leftover dinner, gently reheated, 2 days later.

Grocery List for Spring Stir-Fry - shown above

Frozen uncooked shrimp; fresh asparagus; fresh zucchini; fresh red Bell pepper; onion; brown rice; stir-fry sauce made by mixing soy sauce with a small amount of sesame oil, minced fresh garlic and a pinch of brown sugar.

Kale is full of flavor and good nutrition and it's low in cost!

Get to Know Kale

Since mid-March, spring greens are popping out of the ground for us in the Southeast. I used to think kale was just a pretty, green garnish that showed up on my plate in a restaurant. But now I know – kale is nutritious, easy to cook, full of flavor and it fits perfectly into my homemade meals.

Kale Saute – Easy as 1,2,3

1. Buy a bunch of fresh kale, wash it in your sink and cut out the thick stems halfway up each leaf. Chop roughly.

2. Add 1 Tbsp oil and 1 tsp minced fresh garlic to a large pan on the stove. Pile the still-wet kale on top. Sprinkle lightly with red pepper flakes and salt. Cover pan with a lid.

3. Turn stove burner on to medium heat. Listen for a little sizzle after 2-3 minutes and then set timer for 8-10 min. Using tongs, gently turn over kale every 2-3 minutes. Add 2 Tbsp water if it sticks. Enjoy with your meal.

Kale for Breakfast, Lunch and Dinner

1. Add sauteed kale to your breakfast omelet.

2. Enjoy a bowl of vegetable soup (homemade or not) with some added sauteed kale for lunch.

3. Include a generous portion of sauteed kale on your dinner plate.

Whole grains are flavorful, affordable & powerful nutrition!

 Why Whole Grains?

Good nutrition is all about enjoyment and variety. Whole grains are a notch healthier as they provide more fiber, B-vitamins, folic acid and iron than their refined counterparts. Whole grains typically are lower in calories than other starchy foods and they can help fill you up, too. By powering up nutrients and powering down calories, you can lower blood pressure, reduce joint pain and be less susceptible to type 2 diabetes.

Grocery Store Tips

1. Come to the store with a list of whole grains to try. For starters, you might try whole wheat pasta, quick-cooking barley and brown rice. Next trip, you might buy quinoa, Old Fashioned oatmeal or farro.

2. Add ingredients to your cart that enhance the flavors of simple, whole grains when cooked with them. Garlic, shallots, onions, sun dried tomatoes, fresh and dried herbs can boost flavors, without adding sodium.

3. Bring a family member to the store to help you shop for whole grains. It will take the entire family working together to switch from refined to whole grains. Everyone, though, will benefit and improve their nutrition – deliciously!

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!

Just a few carefully chosen kitchen tools can make cooking quicker and easier!

Why Tools ?

I’m not overly ‘handy’ at fixing things around the house, but I have a basic toolbox — pliers, hammer, screwdriver, nails, picture hangers. Like a good carpenter, I couldn’t get the job done without them. In my kitchen, I have a toolbox, too. Do you?

Kitchen Tools Make the Job Quicker

There are hundreds of kitchen tools out there. Some cost a lot and do a little. Others cost a little and do a lot. I prefer to spend my money on tools that I can use day-after-day and those that help me get the job done quickly and easily. They are tools that I cannot do without.

5 Tools for Every Kitchen

1. Wooden spoon – to stir soup, stew, pasta, muffin batter

2. Tongs – to flip over chicken or fish, toss salad, serve vegetables, handle anything that’s hot

3. Can opener, the kind that folds under the sharp edge as it opens – to open all canned foods

4. Grater, the kind with coarse and fine grating sides – to grate a chunk of cheese or carrots, to finely grate lemon zest

5. Colander – to strain water from cooked pasta, strain liquid from canned beans, drain extra juice from pickles

Kitchen tools can be fun, too. Here’s a video with Chef Sara Moulton you will enjoy!

Every Day Ideas for a Healthy Kitchen

Be sure to LIKE my facebook page and read my past blogs  for new ideas to help you win in your kitchen.

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.

Easy Solutions:

A Colorful Meal …Is a Healthy Meal

Color and Good Nutrition
Need some help getting out of a hum-drum eating rut? The easiest way is to gather a rainbow of colorful foods at the grocery store. Not only do colors please the eyes but they pack in powerful nutrition.

Colorful Combinations

When I think of an artist’s palette, I really get going on combinations for my meal plate – what about you? A snack of blueberries and yogurt is a good start. A lunch salad with a variety of shades of green lettuces,  shredded purple cabbage and tomatoes is beautiful, too. Or imagine this…a dinner stir-fry with sugar snap peas, mushrooms, carrots and red Bell pepper strips. Truly, a feast for the eyes and the body.

Simple and Nutritious

Simple and colorful meals are a smart way to make healthy eating a priority for you and your family. For everyday tips, tiny recipes and inspiration about healthier nutrition, join me on Facebook or check out my e-book bundle of Tasty Menus and Recipes.
Read More Blogs by Cindy

Seasonal Choice: Leafy Greens

Green is my favorite color – what about you? In March, we welcome the new crop of leafy greens to North Carolina farms and to your meal plate. There are quite a few such as kale, mustard, collard, turnip, Swiss chard and spinach.  Most of these require cooking to tenderize the vegetable and bring out its flavor. Spinach is the exception to this since it also makes a delicious cold salad starter. Always remember to wash leafy greens well since they grow close to the ground and get dirty. Also, spend a couple minutes removing the thick ‘spine’ that is in the center line of each leaf (other than spinach) before cooking. Nutrition ranks extremely high in leafy greens with vitamins A, C, K and folic acid leading the pack. The recipe below can easily be adapted to other leafy greens with careful attention to cooking to doneness. Also, I love to add a light sprinkling of red pepper flakes to cooking greens for flavor and zip!

Easy Recipe For Everyone:

Easy Sautéed Spinach

Add this to your family’s green veggie choices!

Kids can help by measuring the ingredients, opening the bag of spinach and sprinkling the spices, with supervision.

Makes 3 servings

1 teaspoon                         Olive oil

1 bag, 10 ounces               Spinach

Pinch                                     Salt

Pinch                                     Pepper

½ teaspoon                        Vinegar (optional, adds zing)

1. Heat the oil in a large skillet over medium heat on the stove.
2. Add spinach all at once.
3. Cover the skillet with a lid.
4. Cook without opening the skillet for 5 minutes.
5. Open lid, season with salt, pepper and vinegar, and serve.

Nutrition per serving: 35 calories; 2 gm fat;  0 gm saturated fat; 0 trans fat;  0 mg cholesterol; 125 mg sodium; 3 gm carbohydrates; 2 gm fiber; 3 gm protein; 180% DV vitamin A; 45% DV vitamin C; 10% DV calcium; 15% DV iron

Money Saving Tip: Buy fresh spinach in a bunch, not a bag, and wash it yourself.

Time Saving Tip: Set the dinner table while the spinach is cooking for 5 minutes.

Cooking Tip: Add one clove of minced garlic to the heated skillet just before adding the spinach for extra flavor.

Copyright 2011 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com

Helpful Kitchen Resources:

If you’ve lost track of your cookbook collection or never seem to have time to flip through the pages for a quick and satisfying recipe, then maybe it’s time for a change. Market Basket Nutrition now offers you 3 e-books that are designed to help families and singles put a balanced meal on the table in less time, with less hassle and with flavor and good nutrition at the core. Take a look at these 3 very affordable and easy-to-use e-books that can solve your kitchen dilemma on relaxing weekends and busy weeknights. They make great gifts, too!

Tasty Menus – Menu ideas for busy singles and families that concentrate on variety and simplicity

Tasty Recipes – Variety recipes that use easy ingredients and result in wow flavors and nutrition

Tasty Sides – Side recipes that help you build a balanced plate with plenty of flavor and good nutrition

Happy Nutrition Month to You! -Cindy