As a dietitian, I get a lot of questions about fat and I appreciate every question. Fat seems to be one of the most misunderstood nutrients there is. So, this blog reviews facts about olive oil and butter to give you information and confidence that you are 'in balance.' Quick Olive Oil Facts: A fat that comes from grinding and pressing whole olives A pure 100% fat with no protein or carbohydrates, and about 100 calories per tablespoon A 'liquid fat' with about 3/4 monounsaturated fat A delicious flavor enhancer with a baked potato, scrambled egg, or slice of bread A fat that … [Read more...] about Balancing Extra Virgin Olive Oil and Butter
5 Easy Steps to a Tasty & Nutritious Dinner
Planning a tasty and nutritious dinner takes a bit of thinking as well as a grocery list, trip to the store, and cooking session. These 5 steps will keep you organized as it all comes together. 1. Plan your menu. Think about good balance, color and flavor. Simple is best. For example: Chicken Baked in the Oven, or Grilled Outside Brown Rice Steamed Green Beans or Broccoli Orange or Apple 1% or Nonfat milk 2. Look in your pantry, fridge and freezer. See what’s already there and buy only what you need. For example: Buy a package of fresh skinless chicken since … [Read more...] about 5 Easy Steps to a Tasty & Nutritious Dinner
Baked Meatballs are the Best
Everyone Loves Meatballs I'm not sure I've ever met anyone who dislikes meatballs. Even my friends who are vegetarians usually like - yes - vegetarian meatballs. Sounds a bit unusual, maybe, but you can actually make them from lentils, chickpeas, soybeans, oatmeal, quinoa and brown rice. The list of interesting, plant-based ingredients goes on and on. For this blog, I'm going to stick to meatballs made from meat and I hope to expand your horizons on all the possibilities. Have you Tried Baked Meatballs? Instead of frying, I have a really easy recipe that I use to make baked meatballs. … [Read more...] about Baked Meatballs are the Best
Meatless Monday & 7 Easy Tips to Get Started
Background of Meatless Monday For 15 years, there has been a public health marketing effort underway called Meatless Monday. The big goal is to promote one day per week of eating plant-based foods which cuts down on saturated fat intake for better health. If you are not familiar then here are a few fun facts: Begun in 2003 by Johns Hopkins School of Public Health - read more here Underway in 44 countries globally - see which countries participate here Many free resources are available - including this one for K-12 cafeterias 7 Easy Ideas for Meatless Monday Meals Just about … [Read more...] about Meatless Monday & 7 Easy Tips to Get Started
A Healthy Eggplant Recipe called Yakne!
Eggplant and Summer One of my favorite colors is purple. So, maybe that's why I was first curious about eggplant. The color is so beautiful and since we eat with our eyes, I hope eggplant will get your attention, too. When the sun gets really warm in July and August, there is a large supply of eggplant to buy at the grocery store or Farmer's Market. Or, pick it from your own vegetable garden if you are a grower yourself. Whatever, don't miss eggplant as a versatile and very Mediterranean vegetable that tastes great. Here's an eggplant recipe with an Italian twist and here's another eggplant … [Read more...] about A Healthy Eggplant Recipe called Yakne!
Salmon for Dinner
What's For Dinner? If you're the everyday 'chef' in your family then you've heard this question hundreds of times before - What's for dinner? When I planned this dinner, I thought it would be a family-pleaser and I was right. I bought a nice piece of fresh salmon as the star of the show and since we are a family of seafood lovers, it was right on target. I try to cook 2 fish meals per week for deliciousness (is that a word?) as well as great health benefits. Do you? What's On-The-Side? I grew up eating a dinner with protein, vegetables, and starch on my plate, and I'm a fan of … [Read more...] about Salmon for Dinner