Thursday, April 20, 2017

Recipe ReDux Post # 57 : Tips to Reduce Food Waste!



Being that Earth Day also happens to be Recipe Redux submission day for April, the theme for this month is "Ways to Reduce Food Waste" and we were encouraged to share tips on how we do this at home.  Below are some tips on how I do cut down on food waste in my household. And, check out  some other cool tips from the Recipe ReDux crew by clicking the link at the end of the post. Happy Earth Day!!

Orange and Lemon Peel:

Instead of discarding the peels, I grate them and use the zest  in quick bread, muffin and pancake recipes like my Lemon Poppyseed Pancakes!

Overripe Bananas:

These are NEVER tossed in my house, they are used in muffins, pancakes as well as frozen to use in smoothies and or just as a yummy snack straight out of the freezer. Some of my favorite recipes include with over ripe bananas include my Banana Pancakes, Morning Glory Muffins and PB Cookie Dough Smoothie in a Bowl.

Mushy or Tart Berries:

Berries that are getting too ripe or are not the most sweet are great to freeze or use fresh in smoothies, muffins, even salad dressing- like my Triple B Smoothie, Strawberry Banana Protein Muffin, Strawberry Yogurt Dressing,  and Strawberry Vinaigrette recipes.


Old Apples:

I love to use older apples for homemade applesauce, in my Apple Cinnamon Muffins and Apple Pancake recipes.


Wilted Kale:

Kale that is not fresh enough for salad, gets thrown in a pan and used in my Simple Sautéed Kale and Quinoa Kale White Bean with Bacon Saute recipes.

Aging tomatoes:

Any tomatoes that are too soft get used in soups and sauces, like my Tomato Tarragon Cream Sauce, Spaghetti Al Pomadoro and Triple Tomato Bisque.

Stale Bread:

Bread that is no longer fresh can be used for breadcrumbs or croutons, in recipes like my Eggplant Parmesan, Mushroom Meatloaf Turkey Burgers and Parmesan Croutons. recipe-redux-linky-logo

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Thursday, April 13, 2017

In The News: Fresh Fruit Consumption Associated With Lower Diabetes Risk




A new observational study in a Chinese population of over 500,000 people revealed that those with higher intakes of fresh fruit had a lower risk of developing developing diabetes in comparison with other participants. And...in those participants with diabetes, higher intake of fresh fruit was associated with a lower risk of mortality rate as well as lower risks of developing microvascular and microvascular complications. Of note, this was an observational study, and thus the design limits ablity to establish causation and makes it difficult to distinguish the effects of fruit consumption from those of participants other dietary and behavioural characteristics.   Check out the research summary HERE.

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Wednesday, April 5, 2017

Spring Veggie Recipe Round Up

Now that we are officially a few weeks into Spring,  I thought I'd share some of my favorite recipes highlighting veggies of the season. Enjoy!









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Wednesday, March 29, 2017

In The News: Exciting New Research About Anti-Cancer Compound in Broccoli



Recent research from Oregon State University has uncovered the mechanism behind broccoli's anti-cancer benefits. Their findings, published in the Journal of Nutritional Biochemistry, showed that sulforaphane, a compound present in high amounts in broccoli and that is known to protect against prostate cancer, may work through influencing long non-coding RNAs. These IncRNAs may play a crucial role in in triggering cells to become malignant and spread.  The researchers showed that treatment with sulforaphane could normalize levels of a specific IncRNA.  This IncRNA, LINC01116, is upregulated in a human cell line of prostate cancer and can be decreased by treatment with sulforaphane.

The researchers noted that an increased consumption of cruciferous vegetables such as broccoli, which are high in sulforaphane, appear to be associated with a lower risk of developing prostate cancer and that this preliminary research is an exciting look into the potential for cancer prevention and slowing its progress once detected.

Check out a summary HERE 

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Monday, March 20, 2017

Recipe ReDux Post # 56 P B and B Smoothie



The Recipe ReDux challenge for March is "Spring Clean The Kitchen" -  meaning we needed to develop a recipe with what we have on hand already the kitchen. Well, I decided to try this one right before my usual trip to grocery store, meaning the time when I have the least food available. It was a Sunday afternoon, I happened to see some blueberries that were on their last leg in the fridge, so I knew they were going to be involved.  And, my daughter was concurrently whining for a snack so I decided to whip up a quick smoothie to tide her over until dinner. Combining the blueberries with some frozen bananas that I always keep some extra of, along with a scoop of peanut butter and milk worked great to create a peanut butter, blueberry and banana smoothie.  My daughter certainly drank it up and commented several times how "yummy" it was so I'd say this one was a winner.  Hope you will try it, along with all the other delicious recipes by the Recipe Redux group!

Ingredients:

½ medium banana (preferably frozen), sliced
½ cup blueberries
1 tablespoon peanut butter
½ cup milk (I used unsweetened almond milk)
( a few ice cubes- optional) 

Directions:

Add milk to blender and then the fruit. Blend on high for at least 1 minute, then add the peanut butter and blend for another 30 seconds -1 minute until a smooth mixture is formed. Pour and serve. Chill if not serving immediately.

Makes 1 smoothie, one serving, 

Serving size: 1 smoothie Calories 220 Protein 6 g Carb 33 g Fiber 6 g Sugars 18 g Fat 10 g Saturated fat 1.5 g Sodium 160 mg

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Sunday, March 5, 2017

In the News: Animal Fat and Saturated Fat Associated With Type 2 Diabetes Risk



New research has indicated that a higher intake of animal fat and saturated fat may increase the risk of developing Type 2 Diabetes.  Scientists evaluated data from the PREDIMED  (Primary Prevention of Cardiovascular Disease with a Mediterranean Diet), a study on 3,349 adults without type 2 diabetes but at high risk for cardiovascular disease to look at the relationships between total fat, subtypes of dietary fat and foods rich in saturated fatty acids and the incidence of type 2 diabetes. Participants were assigned to a Mediterranean diet group or a control group. They were followed for approximately 4.3 years.  The results showed that participants who consumed higher amounts of saturated fatty acids and animal fat had two times the risk of developing type 2 diabetes than those participants with a lower intake of saturated and animal fat.  In contrast the mediterranean diet has long shown to be protective against chronic disease, possibly because its emphasis on unsatured fats like olive oil and nuts.  Check out a summary HERE

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Monday, February 27, 2017

Trader Joes Treasures Post # 2




So in the spirit of keeping the momentum going and spreading the love about some great Trader Joes items, I bring you this post about another one of my favorite products- Trader Joes Steamed Lentils (ready to eat warm or cold).  This box of vacuum packed, pre-cooked lentils is full of potential and nutritional power! A 1/2 cup serving is only 120 calories, has 0 grams of fat, a reasonable 240 mg of sodium and 9 grams of protein!  In addition there are 20 grams of healthy carbs, with 2 grams of sugar and a whopping 8 grams of fiber/serving.

These lentils can be eaten right out of the package, as they are already cooked and they have a hint of seasoning, which is actually very delicious.  They are great in salads, soups, wraps and I have used them in my Lentil Taco FillingMediterranean Rice Salad and Lentil Sausage Pasta Sauce recipes.

If you have not tried them already, grab a box of the shelf in the refrigerated section!




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Tuesday, February 21, 2017

Recipe ReDux Post # 55 Cauliflower Mushroom Taco Filling






February Recipe Redux theme is Taco Tuesday!! So as you can guess, we were encouraged to develop a creative taco recipe :)   It is my belief that that the world can always use more vegetarian taco options so I decided to develop one to add to the mix!  I used two of my favorite veggies as a base -cauliflower and mushrooms, and simply sauteed them with some onions and basic spices and the result was really delicious.  Caulifower often has a potato-like texture, and mushrooms can be somewhat “meaty” in mouth feel so these two veggies worked very well as the filling to replace potatoes and meat, which are two popular types of taco fillings. This filling is very versatile and works well in tortillas, lettuce wraps, atop a salad or even as a yummy veggie side dish.  You can add beans, cheese or your favorite meat to pump up the protein.  I hope you will try it and also check out some of the other great taco ideas from the Recipe ReDux group!


Ingredients:

5 cups chopped raw cauliflower florets
4 cups chopped Portobello mushrooms
1 cup chopped white onion
1 tablespoon olive oil
½ tablespoon chili powder
½ tablespoon ground cumin
salt to taste (optional)

Directions:

After chopping up all the veggies add the mushrooms and the onions to a large pan coated with the tablespoon olive oil and sauté on medium high heat, stirring occasionally,  until starting to brown (about 5 minutes).  While the mushrooms and onions are cooking, steam the cauliflower al dente in a pot of shallow boiling water or in a microwave-safe dish in 1 inch of water (covered) for about 4 minutes.  Drain the cauliflower and add it to the pan with the mushroom-onion mixture. Add the cumin and chili powder, mix well to coat the veggies and continue to heat for about 4-5 minutes until lightly browned and tender. Add salt to taste if desired and serve.  This works great with tortillas, lettuce cups, or mixed in with black beans atop a salad or as a burrito bowl with beans, rice and cheese.

Make 5 cups 5 servings

Serving size: 1 cup  Calories  90 Protein 4 g Carb 13 g  Fiber 3 g Sugars 5 g Fat 3 g Saturated fat 0 g Sodium  40 mg



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Monday, February 13, 2017

Valentine's Recipe Round Up



Being that Valentine's Day is tomorrow, I thought I'd share some of my favorite recipes that make delicious treats for this special day... try one of them as a yummy and healthy alternative for your loved one!






























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Wednesday, February 8, 2017

In the News: The Mediterranean Diet May Protective Developing ADHD



It seems like the more and more research exploring the benefits of the Mediterranean diet is released daily!!  And now a new study has indicated that lower adherence to this diet may be positively associated with an increase in ADHD diagnosis amongst children and adolescents.

It was a case controlled study which involved 120 children and adolescents (60 were controls and 60 were previously diagnosed with ADHD). "Energy, dietary intake, adherence to a Mediterranean diet, and familial background were measured. Logistic regression was used to determine associations between the adherence to a Mediterranean diet and ADHD" per the research published in Pediatrics.  Lower adherence to a Mediterranean diet was associated with ADHD diagnosis and remained significant after adjusting for potential confounders. The factors that were associated with a ADHD diagnosis were less consumption of fruit, vegetables, pasta, and rice and higher frequency of skipping breakfast and eating at fast-food restaurants, along with high consumption of sugar, candy, cola beverages, and noncola soft drinks as well as low consumption of fatty fish. The researchers admitted that although this study does not establish causation it does warrant more research looking into the potential effects of consuming the Mediterranean diet with respect to development of ADHD.

Check out the study HERE

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Tuesday, January 31, 2017

Creative Ways to Eat More Fruits and Veggies




Check out this article I wrote for the Fit4D blog about ways to get more fruit and veggies in your daily diet!! Click HERE to read.


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Sunday, January 22, 2017

Recipe Redux Post # 54: Kicked Up Tomato Soup



My challenge for Recipe ReDux this January was to create a “budget friendly” entrée that costs less than $3.00/serving.  I thought this was a great idea and brought Gabby in on the task so she could learn about the cost of ingredients in addition to helping me in the kitchen.  When I think of cost friendly, I think of canned ingredients so we looked in our pantry to see what we had.  Being that’s its been cold and rainy lately we thought a soup recipe would be in order and got to work combining what staples we had on hand.  We decided to do a kicked up tomato soup that actually included adding refried beans, corn, chili powder and cumin for some flair.  It was super easy to make and…..costs only roughly $ 1.00 per serving!!  You can add left over chicken or more beans  (like whole pinto or black) if you want to increase the protein and can garnish it with low fat cheese or sour cream as well. We hope you will try it along with the other budget friendly recipes from the Recipe ReDux group.



Ingredients:

32 ounces of vegetable broth
One 16 ounce can of corn  
One 16 ounce can of refried beans
One 28 ounce can of diced tomatoes
2 teaspoons chili powder
2 teaspoons ground cumin


Directions:

Add all ingredients to a large pot and bring to a boil, stirring often. Reduce to medium-low heat and simmer (stirring occasionally) until warmed though and beans are uniformly mixed in, about 10 minutes. 

Makes about 12 cups, six servings

Serving size: 2 cups Calories 140 Protein 6 g Carb 24 g Fiber 7 g Sugars 19 g Fat 4.5 g Saturated fat 0.5 g Sodium 800 mg


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Tuesday, January 17, 2017

New Segment: Trader Joes Treasures!!



One of my absolute favorite places to food shop is Trader Joes, and I'm sure I'm not alone!! Who doesn't love the place, right?  It has all the great basics- meats, dairy, produce, breads and staples but also a lot of fun specialty food products as well.  Almost every time that I am there it seems that I discover something new (unless I on a super rushed trip to grab just a few things!!).  So I thought I'd start a new segment to share some of my favorite finds with all of you.

First up....Trader Joes Chili Lime Seasoning. I found this yummy flavoring in the spice isle a few months ago and couldn't resist picking one up-  now I am hooked!  It takes chili powder up a notch by combining it with lime, red bell pepper and sea salt.  It's great on chicken, fish, ground turkey and even helps liven up cooked veggies too.  If you are feeling adventurous try sprinkling some on fruit like oranges or apples to give them some major zest.  I have also mixed some in ranch dressing or dips to add spicy flair.

1/4 teaspoon has 0 calories, 0 carbs/protein/fat and just 180 mg of sodium, so the nutritional stats are very reasonable too.

I hope you will give it a try and you may just see it turn up in some of my future recipes!

Disclamer: I was not contacted or paid by Trader Joes to write this post, all of the opinions are my own.

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Saturday, January 7, 2017

Happy New Year and 8th Birthday to My Blog!

2016 went by in a flash and I am JUST now getting to write my annual yearly recap and blog birthday celebratory post!

My blog is now 8 years running strong and I am still excited to develop yummy recipes to share with you as well as post about important nutrition topics and the latest diet-related research.  I have continued to enjoy posting on behalf of the Cranberry Institute, teaming up with brands as Skinny Pop and Chobani for fun segments and still love taking part in the monthly Recipe Redux challenges, which are always great motivators to develop new and fun recipes to share.

Gabby and I have worked hard to carve out time in the kitchen to continue to bring you Gabby's Eats posts and we were featured again in our local magazine this past Fall to showcase some of our seasonal recipes.  Another collaboration I was lucky to be a part of was contributing recipes to a cookbook released by one of my registered dietitian colleagues too.

This coming year I hope to continue to bring you more recipes, research,  Cranberry Institute and Recipe ReDux posts for sure. Gabby and I also plan to create and cook many more yummy recipes this year and I will see what great sponsors and organizations I can team up with for a variety of fun posts too. I also have plans for some new segments as well, so stay tuned and thank you so much as always for your readership and support.  Here's to a great 2017!!

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