Sassy Sweet Potato Skillet

A healthy, hearty dish that’s great for breakfast, lunch or dinner.

Ingredients:

2 medium sweet potatoes, cooked and cubed (2 cups)
1 teaspoon olive oil
½ cup diced green or red bell pepper
1/3 cup diced white onion
1 cup sliced white mushrooms
½ cup cooked beans (kidney, black or pinto)
½ cup diced tomatoes (fresh or canned)
¼-1/2 teaspoon garlic powder
¼ to ½ teaspoon paprika
1/8 to ¼ teaspoon chili powder
salt and pepper to taste
optional garnishes- diced avocado, turkey bacon bits, cheese

Directions:

If you are starting with raw potato- pierce each with a fork a few times and microwave on high until tender (about 4-6 minutes each). It works best to use leftover cooked potato or put the cooked potato in the fridge for 30-60 minutes so it is firm and easier to cut into cubes. Add ½ teaspoon olive oil to large skillet or pan and throw in the peppers and onion and sauté for a few minutes on medium heat. Then add the cooked, cubed potato, mushrooms, beans, tomatoes and spices and heat for another 7-10 minutes until lightly browned and warmed through. Add salt and pepper to taste (or even sprinkle with crushed red pepper if you like more kick) during the final sauté or at the table when serving. Garnish with diced avocado, turkey bacon bits, cheese if desired.

Makes 3 cups, six servings:

Serving size: (not including garnishes and salt) ½ cup Calories 80 Protein 3 g Carb 16 g Fiber 4 g Sugars 4 g Fat 1 g Saturated fat 0 g Sodium 65 mg

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New Gluten Free Section on my Blog!

Big news, I have added a new facet to my blog: eNourishment now has a section with recipes that are gluten-free! I took some time to go through all my recipe posts and tag the ones that are naturally free of gluten or can be, with some modifications. In case you are not familiar with this term, gluten free means NO wheat, rye or barley. Gluten is a protein found in these grains. Oats are often contaminated with gluten during processing as well.

So what’s all the concern about gluten? Well, for those with Celiac disease and non-Celiac gluten sensitivity it can cause lots of problems if and when is it is consumed. Celiac disease is an autoimmune disorder in which damage to the intestines occurs when gluten is eaten. It is estimated that 1 in 133 Americans (1 percent!) has Celiac Disease, so it is surprisingly more common than you may think. The only effective treatment for Celiac disease is to be on a strict gluten-free diet for life but luckily that results in a lot of improvement. Those with another condition called gluten sensitivity, also termed gluten intolerance, do not have to avoid gluten, but simply feel better (less digestive problems, headaches, among many other issues) when they do. In contrast to Celiac disease, which can be diagnosed by blood tests and/or intestinal biopsy, there is no official test/way to diagnose gluten sensitivity other than trying the gluten-free diet and seeing if symptoms improve. I personally have been tested for Celiac and was negative but suspected gluten-sensitivity so I have been on a gluten free diet for over a month now and I do feel better. I may try adding it back in small amounts in the future, but for now I am trying to minimize it in my diet.

I am happy to say that when I took a look at all the recipes I’ve developed in the past, many of them were already gluten-free or could easily be modified to be gluten free- hurray for a grand total of 100 recipes! You can see them all by clicking HERE or on the category marked “gluten free” in the left side bar of my blog. I have noted some suggested brands for certain gluten-free ingredients, such as broths, oats etc, but please do check product labels as formulations can change.

If you think you may have Celiac disease or gluten sensitivity it’s worth seeking medical attention and also being referred to a dietitian to get some assistance. A great website to get some more info is the Celiac Foundation at http://www.celiac.org/. May is National Celiac Awareness month, so what better time for me to post about it and unveil the gluten-free section of my blog!! ☺

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Black Bean and Quinoa Salad

This is a fresh, healthy salad starring quinoa- a super grain that is high in protein, fiber and is naturally gluten free/easy to digest too! I combined it with black beans plus a few other simple ingredients and some spice and the result was a festive salad that makes a nice side dish or a light main meal.


Ingredients:

3 cups cooked quinoa
One 15 ounce can of black beans, rinsed well
1 cup corn (fresh, canned or thawed frozen)
¼ cup finely chopped Anaheim chili pepper
¼ cup finely chopped white onion
1 cup finely chopped red bell pepper
1-2 tablespoons chopped fresh cilantro
1 teaspoon olive oil
1 tablespoon lime juice
½ tablespoon ground cumin
Salt and pepper to taste
Optional garnshes: chopped tomato, avocado, light sour cream (or fat free yogurt), low fat cheese, more lime juice and cilantro if desired

Directions:

Cook quinoa according to package directions. (I used a 15 ounce can of chicken broth and the rest water to make up the required amount of liquid and with Trader Joes brand quinoa which was 1 cup dry. The quinoa was added to the can of chicken broth plus ¼ cup water, brought to a boil and then simmered until all liquid is absorbed, about 10-15 minutes). Meanwhile add the teaspoon olive oil to a large pan, throw in in the peppers and onion and sauté on medium high heat until slightly soft, about 3-5 minutes. Then add the corn, black beans, corn, lime juice, cumin and chopped cilantro and heat another 5 minutes, stirring frequently. Mix in the cooked quinoa and heat for another 3 to 5 minutes. Serve warm with optional garnishes such as chopped tomato, avocado, light sour cream (or fat free yogurt), low fat cheese or more lime juice and cilantro if desired.
If you are on a gluten free diet use water or gluten-free broth to cook the quinoa.

Makes 6.cups, 12 servings

Serving size: 1/2 cup Calories 110 Protein 4 g Carb 18 g Fiber 3 g Sugars 2 g Fat 1.5 g Saturated fat 0 g Sodium 300 mg

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The BAD/BETTER/BEST of Foods Challenge Post # 9

BREAD

BAD –White Bread

Although they are reasonable in terms of calories, most varieties ranging from 90-120 calories/slice, white breads are made from refined, white flour which is devoid of whole grains and fiber-the majority having 0-2 grams fiber/serving at most.

BETTER/BEST- Whole Grain Bread (wheat, multigrain, oat, rye breads)

For the same amount of calories as white bread, these have the goodness of whole grains which contain all the essential parts and naturally occurring nutrients of the entire grain seed-these parts are the bran, germ and the endosperm. In contrast to refined grains that are processed or “broken down”, leaving the whole grain intact means it has more fiber, protein, minerals (like magnesium, and selenium) as well as vitamins (like Vitamin E, B6 and niacin) all of which are protective against chronic diseases like cancer and heart disease. Not to mention these are great for weight control because the fiber helps to fill you up. Most whole grain breads are good sources of fiber with 3-6 grams per slice, depending on the variety. (A few have only 2 grams or less, so try to choose a brand that has at least 3, which is not hard to find!). Some brands even make whole grain varieties of white breads. And some companies, such as Sara Lee or Oroweat have reduced calorie versions, that are made from whole grains, have plenty or fiber, but only half the calories (this means you can have two slices of reduced calorie bread for the same amount of calories that is in one regular slice- what a deal!) Try using whole grain bread in my Ridiculously Easy 200 Calorie Grill Cheese or Parmesan Crouton recipes.

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Cucumber Dill Salad

A dollop of yogurt and a hint of dill combine to make a light and refreshing cucumber salad- try it with your Easter ham! It’s also a nice accompaniment to spicy Indian food or the garlicky Mediterranean dishes.

Ingredients:

Two cucumbers (Persian variety are great), peeled, sliced into very thin rounds, then sliced in half
6 tablespoons non fat Greek yogurt
1 teaspoon rice vinegar
½ teaspoon dill (fresh or dried)
¼ teaspoon garlic powder (optional)
salt to taste (optional)

Directions:

Combine all of the above in a small bowl and eat! Chill if not serving immediately.

Makes 4 servings

Serving size: 1/2 cup Calories 20 Protein 2 g Carb 3 g Fiber 0 g Sugars 2 g Fat 0 g saturated fat 0 g Sodium 35 mg

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Versatile Chicken Soup...Post Number 200!

200 posts in almost 2.5 years, wow…time flies! Another big thanks to all my readers for all your attention, support and feedback!! Spring has arrived, and with it will come the warmer temps soon so I thought I’d post about this soup before the hot weather calls for more salad recipes. This is a great, comforting, and easy basic recipe that you can take in many directions according to your own taste and creativity. I’ve included some of my own fun add-ins listed at the bottom of the recipe, enjoy!

Ingredients:

1 teaspoon olive oil
2 cups chopped carrots
2 cups chopped celery
1 cup onion
2 cups mushrooms
3 cups chicken breast, preferably cooked
64 ounces chicken broth (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ teaspoon garlic powder
Additional seasonings:
Salt, pepper to taste
1/2 teaspoon of Morton’s Nature’s Seasoning

Directions:

If you are starting with raw chicken, cut into large pieces, about 3 ounces each and add to a pot of boiling water. Cook until no longer pink in the center but still very moist, abut 10-12 minutes. Drain, cool and cut into cubes. If you have leftover cooked chicken, you get to skip this step! Add the teaspoon olive oil, carrots, celery and onion to a large pot and sauté on medium-high heat for 5 -7 minutes, stirring frequently. Add the mushrooms, cooked chicken and broth and bring to a boil, then reduce the heat, add desired seasonings and simmer for at least 10 -15 minutes until veggies are tender.

Makes 14 cups, 14 servings

Serving size: 1 cup Calories 70 Protein 10 g Carb 5 g Fiber 1 g Sugars 3 g Fat 1.5 g Saturated fat 0 g Sodium 790 mg

Variations:

Great add-ins = a couple of handfuls of raw spinach, brown rice, whole wheat pasta, a can of cooked tomatoes, beans, corn …you name it!

If you are watching sodium, use low sodium broth

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Ways to get your kids (and maybe even adults) to eat more veggies!

I gave a lecture to a group of parents today and one of the hot topics was ways to increase their child's veggie intake. And hey, I find that in working with my adult patients, it's even a problem with many of them too! Having trouble getting your child, (or even an adult you know) to eat enough vegetables? Here are some ways to be smart and savvy with sneaking in veggies by combining them with foods and dishes that are already loved:

Toss in shredded carrots with spaghetti or stir canned pumpkin into pasta sauce.

Blanket veggies like zucchini, broccoli, mushrooms into quesadillas or
scramble them into an omelet.

Construct a festive burrito bowl with black beans, brown rice, cheese, avocado and tomato salsa.

Bake shredded zucchini and carrot into quick breads and muffins.

Simmer generous portions of carrots and celery with chicken noodle or rice soup.

Top pizza with plenty of veggies like mushrooms and peppers

Tomato sauce and tomato juice count as veggies too!

For lunches tuck hefty portions of darker green lettuce and tomato into sandwiches and serve cut up raw veggies with a dip that encourages munching like hummus or low fat ranch.

Hope some of these tips are helpful :)

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