Tasty Thanksgiving

Here are a few recipes I found that help cut some of the extra calories we might be gobbling down tomorrow. You can still enjoy and indulge with these small tweaks on traditional Thanksgiving staples.

Savory Turkey Gravy

Ingredients (yields 6 cups)

• 5 cups turkey stock
• 1/4 cup all-purpose flour
• 1 cup water
• 1 teaspoon poultry seasoning
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon celery salt

Nutrition per serving: calories 8, fat 0.2g, cholesterol < 1mg

Link for preparation

Recipe

Pear, Prosciutto & Hazelnut Stuffing

 Ingredients (12 servings, 2/3 cup each)

• 3 teaspoons extra-virgin olive oil, divided
• 4 ounces prosciutto, thinly sliced, cut into ribbons
• 2 cups onion, chopped
• 2 cups diced fennel bulb
• 1/4 cup minced shallot
• 2 teaspoons minced fresh sage
• 2 teaspoons minced fresh thyme
• 1 teaspoon minced fresh rosemary
• 8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes
• 2 Bosc pears, ripe but firm, chopped
• 1/3 cup chopped flat-leaf parsley
• 1/3 cup chopped hazelnuts, toasted
• 1 14-ounce can reduced-sodium chicken broth
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Nutrition per serving: 176 calories, 5 g fat (1 g sat, 2 g mono), 8 mg cholesterol, 29 g carbohydrates, 9 g protein, 6 g fiber, 489 mg sodium, 283 mg potassium.

Link for preparation

Recipe 

 

Sweet Potato Pecan Casserole

 

 Ingredients (8 servings)

• Cooking spray
• 3 1/2 pounds sweet potato (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 1/3 cup finely chopped pecans

Nutrition per serving: calories 160, fat 4 g (saturated 1 g), cholesterol 25 mg, sodium 180 mg, carbohydrate 31 g, fiber 3 g, protein 3 g 

Link for preparation

Recipe 

Moringa - The Miracle Tree

Today I had the pleasure of helping out several volunteers of the Edible Plant Project. This non-profit organization promotes eating local, sustainable foods. While learning about different edible plants one of the volunteers mentioned Moringa (Moringa Oleifera). She encouraged me to research more on what was considered the most nutrient rich plant on earth and what she believed to be a plant "we could live off of". As soon as I got back home I began finding as much information as I could on this super food. These are some of the incredible nutritional facts and benefits I found on this amazing plant....

• Provides more than 90 nutrients and 46 antioxidants
• At least:

         - 2 x the vitamin A of carrots
         - 4 x the potassium of bananas
         - 4 x the fiber of oats
         - 14 x the calcium of milk
         - 9 x the iron of spinach
         - 2 x the protein of yogurt
         - 7 x the vitamin C of oranges

• Contains vitamins: B1, B2, B3, B6, B7, D, E and K
• Increases milk production during breastfeeding
• Increases physical energy
• Many other benefits relating to: Diabetes, Cancer, anti-aging and mental clarity.

The most highly nutritional part of the plant are the leaves which can be consumed fresh, cooked and in powder form (which can be stored for several months without losing nutritional value).

Feel free to look up additional information in the links below on what many cultures around the world call "The Tree of Life":

Moringa Source
Grenera - Moringa
Wikipedia - Moringa 

The End of Overeating

A couple of weeks ago, one of the dietitians I volunteer with recommended for me to read "The End of Overeating" by David A. Kessler, MD. I quickly ordered it online and began reading it today. Dr. Kessler explores the science behind human appetite, the exploitation of the industry and what can be done to overcome this cycle of overeating. The book is composed of six parts: Sugar Fat and Salt, The Food Industry, Conditioned Hypereating Emerges, The Theory of Treatment, Food Rehab and The End of Overeating. As I go through the book, I will post updates on the main points and interesting findings of each section. Hopefully some of you will decide to read the book too!

Sugar, Fat and Salt

It's only my first day with the book and I breezed by the first section. The main idea is: why do most individuals have such an obsession with food? Why can't we seem to resist a freshly baked slice of pizza that's infront of us? Even when we aren't hungry, having these sorts of food in our sight quickly stimulates an urge to consume them. An inner battle then begins within us. "I can't have it, I'm not even hungry! But oh it looks so good! Maybe just one bite? Who am I kidding? I want the whole thing!". Animals find high-fat and high-sugar foods (especially when combined) very palatable and initial pleasure received when consuming these foods leads to behaviors that increase the chance of experiencing the same kind of pleasure again. These highly palatable foods stimulate the activation of the opioid circuits which allow the body to perceive a rewarding experience. Endorphin release while eating creates that feeling of pleasure and dopamine release motivates us to search for the same experience again. Cues ranging from sensory input to emotions and memories increase dopamine release that further encourages us to seek rewarding foods. Research also shows that the intake of sugar, salt and fat in food begins a cycle in us to eat more of these foods. An optimal combination of these ingredients in food results in a hyperpalatable food. We are left feeling with minimal control over our desire of consumption. This is what most companies in the food industry strive for; a perfect combination between salt, sugar and fat. The next section on the food industry seems like it will focus on the extensive research done in order to achieve this and the steps taken to influence individuals to consume their products.

Nutrition Myths

Kitchen Tips

Little tips that can help around the kitchen:

• After handling foods with strong odors such as onions, rubbing your hands with either fresh coffee beans or a stainless steel spoon will remove the smell.
• If you have over-salted a soup drop in a potato, it will absorb the excess salt. 
• To remove extra grease that builds up on top when cooking foods such as meatballs in marinara sauce, placing a leaf of lettuce over the top and then lifting it removes some of the oil. 
• When boiling eggs, add a pinch of salt to the water to avoid having the shell crack.

• A bit of salt in airtight containers prevents an odor from building up in it.
• If a pot of rice has burned, place a slice of white bread on top for 5-10 minutes to help remove the burnt flavor. Avoid scrapping any rice from the bottom.
• Rub vegetable oil on your hands when cutting chili peppers to counter your skin absorbing the spicy oils
• To test the freshness of an egg, place it in a pot of water. If it sinks to the bottom it is fresh, if it floats up it is past its fresh date.

• Try to store bananas away from other fruits and vegetables because it emits high levels of ethylene which promotes ripening. This makes produce go bad quicker.
• To clean crevices in pots or containers, fill it with water and drop in Alka-Seltzer. The reaction will ease cleaning. 
• Apply either mustard or toothpaste when you burn yourself in the kitchen. It relieves some pain and minimizes blistering.
• Add some rice to the container in which you keep your salt to keep it from clumping.
• Keep lettuce in a closed bag with a paper towel to lengthen the time it remains fresh.
• To reuse oil without keeping the flavors of what was cooked before, cook 1/4 inch of ginger in it.

Life Hacks

Fitness Myths

Fat Burning

Here are a few tips to maximize fat burning during your work outs:

• Jogging/running at least 4 hours a week increases fat burning even when not working out. 
• Working out harder in the beginning half of your work out increases fat burning by 23%
•  During resistance training, lift weight slowly to build greater strength. Using free weight over machines activates the use of more muscle fibers. 
• Work out in intervals of high intensity and low intensity during cardio. Doing several cycles of alternating between intensities burns more calories. Adding weight during cardio (like putting on a weight vest or carrying dumbells) also helps.
• Listen to fast paced music while running to keep up a quick speed.
• Exercising with kettle balls for 20 minutes can burn about the same amount of calories as running a 6 minute mile
• Doing strength training before cardio burns more fat during a workout. Not pausing between strength exercises also torches extra calories and boosts endurance.
• Bump up in weight and decrease reps

 

• Have high protein meals especially for breakfast and lunch. For dinner have a smaller meal since you won't be burning many calories before bed.
• Consume at least 1,200 calories a day to assure that your body does not enter starvation mode. When dieting, do not cut your intake drastically so that metabolism does not drop. Make a gradual change.
• Limit meals to no more than 600 calories
• Include monounsaturated fats (good fat) like olive oil, avocados in your diet
• Substitute fruit juice for the actual fruit to skip out on added sugars
• Make sure to have your daily recommended intake of vitamin C and D. Vitamin C (400-500 IU/day) helps burn fat and vitamin D (800 IU/day) aids in losing it.
• Sleep for an average of 8 hours straight.

Fastest Fat Burning

National Sandwich Day

Sandwiches! Loved and easily made by all! With diverse ingredients that can be combined in infinite variations you can always create a satisfying meal without boring your taste buds. Here are a few healthy sandwiches that you can choose to try out today.


Grilled Eggplant Panini 

Ingredients (4 servings):

• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons chopped fresh basil
• 2 tablespoons extra-virgin olive oil, divided
• 8 1/2-inch slices eggplant, (about 1 small)
• 1/2 teaspoon garlic salt
• 8 slices whole-grain country bread
• 8 thin slices fresh mozzarella cheese
• 1/3 cup sliced jarred roasted red peppers
• 4 thin slices red onion

Nutrition per serving: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 g protein; 7 g fiber; 659 mg sodium; 353 mg potassium.

Follow Link for Prep Instructions
Recipe Link


Blackened Salmon Sandwich

Ingredients (4 servings):

• 1 pound wild salmon fillet, skinned and cut into 4 portions
• 2 teaspoons blackening or Cajun seasoning
• 1 small avocado, pitted
• 2 tablespoons low-fat mayonnaise
• 4 crusty whole-wheat rolls, split and toasted
• 1 cup arugula
• 2 plum tomatoes, thinly sliced
• 1/2 cup thinly sliced red onion

Nutrition per serving: 404 calories; 14 g fat ( 3 g sat , 6 g mono ); 53 mg cholesterol; 43 g carbohydrates; 31 g protein; 6 g fiber; 748 mg sodium; 775 mg potassium.
 Follow Link for Prep Instructions
Recipe Link


Hot Chile Grilled Cheese

Ingredients (4 servings):

• 4 poblano peppers
• 1 14-ounce can pinto beans, preferably low-sodium
• 3 tablespoons prepared salsa
• 1/8 teaspoon salt
• 1/2 cup shredded Monterey Jack or Cheddar cheese
• 2 tablespoons low-fat plain yogurt
• 3 scallions, sliced
• 2 tablespoons chopped fresh cilantro
• 8 slices sourdough bread

  Nutrition per serving: 415 calories; 6 g fat ( 3 g sat , 1 g mono ); 13 mg cholesterol; 70 g carbohydrates; 0 g added sugars; 19 g protein; 9 g fiber; 761 mg sodium; 307 mg potassium.

Follow Link for Prep Instructions
Recipe Link

Cartoons

Cartoons Link