COFFEE!

As a poor intern I often daydream about the things that I would love to own one day.  I have recently decided that when I get a job (cross your fingers for me) I am going to first purchase an iPhone, for no reason other than the its amazing apps.  I admit, I get jealous when the other dietitians whip their iPhones out of their pockets and figure out a patient’s BMI, kcal needs, and ideal body weight in 20 seconds flat.  And here I am, the little intern with her graphing calculator, frantically trying to keep up.  Needless to say, I’m anxious to get my hands on one.

 But the second purchase I plan on making is a Keurig machine.  I squeal inside when I hear the name.  Keurig.  It makes me think of all things wonderful, because it produces the most wonderful coffee I have ever tasted.  My apartment complex has a clubhouse where you can go in and make yourself a cup-o-joe from their Keurig machine.  I think they are getting sick of seeing my face there. 

Now, I know they have all these extra flavors that you can buy, but the coffee that I recently had was much better than those.  I didn’t realize this, but you can purchase a reusable filter with the Keurig machines.  They are the same size as those cute flavored inserts, and you just add your own ground coffee.  And ohh, the pure richness that comes streaming from this machine is godlike.  It’s piping hot and intense, yet sensual.  If the core of your being had taste buds, they’d be singing, let’s put it that way.  This Keurig coffee is not to be confused with what I like to call “Diner” coffee, or the coffee in the glass pot that sits on the burner for hours.  This coffee is not to be abused or gulped.  No, you will not be needing this to wake yourself in the morning, for you will be the one jumping out of bed to savor a cup of this magnificent beverage. 

I recently gave a presentation on the effects of coffee on diabetes, and you will be happy to note that drinking 1-3 cups of coffee has its health benefits.  The coffee (not the sugar and cream you add to it) helps boost levels of interleukin-6 and adiponectin in the body.  Basically, you will have increased immunity and will be better able to regulate blood glucose and fatty acid breakdown.  Win!

Now, 3 cups does still equal 24 ounces.  So don’t go filling up your large jumbo coffee mug 3 times and call it an even 3 cups, because you’re more likely getting 6-7 cups.  Remember, everything in moderation.  And I just want to end on an eco-friendly note.  When you go to a coffee shop, your local Kwik Trip or Wawa, or any gas station for that matter, they will probably give you a discount if you use a reusable mug for your coffee.  Save the planet, and a small chunk of change at the same time!

HUMMUS

When I first created this blog I sat down and made a list of the magnificent foods I wanted to tell you all about.  While attempting to familiarize myself with Windows 8, I deleted it from OneNote.  Just my luck.   Among the many foods on that list was hummus.  So, without further ado, and with the helpful reminder of a dear and valued friend, I’d like to share with you the reasons you should love hummus J

Many people don’t like that hummus is made from a bean.   I know the idea doesn’t make you salivate and go running toward the fridge in search of some, but know that hummus does not HAVE to be made solely of chickpeas/ garbanzo beans.  I’ve seen and tasted black bean hummus, edamame hummus, and even cauliflower hummus.  So, if you don’t like traditional hummus, I’m sure there’s something out there for you. 

I’ve talked with people that don’t like hummus because of the consistency.  I don’t blame them.  At one point in my life I hated anything of that was a smooth, pudding consistency.  The nice thing about hummus is that it is super easy to make yourself, involves only a few ingredients, and can be made to match the consistency you desire.  Some make it chunky while others like it super smooth and creamy.  The only difference is the amount of time you mix it in the food processor. 

This dip is perfect for pretzels or chips, carrots, celery, apples, on sandwiches.  The list goes on, but you get the picture.  You can buy it in the store for a reasonable price, or you can purchase what you need (which is usually less than 5 ingredients) and make large batches yourself for much, much cheaper.  You can take hummus to a friends’ get-together or serve it as an appetizer with flatbread at a party. 

And check out these nutritional benefits…

-You’ll be getting a hearty helping of low-calorie protein

-The chickpeas/ beans will help stabilize your blood sugar

- The low-calorie protein will help build muscle and repair tissue after a workout

- The olive oil in the mix provides your body with healthy fats that aid in memory

- Hummus can help lower LDL, or your bad cholesterol levels  

 

 Pick up a container of hummus at your local grocery store, or whip up a batch at home. 

Classic Hummus:

     Ingredients-

1 can (15 oz.) chickpeas or garbanzo beans (reserve half the liquid)

Juice from 1 large lemon

¼ c.tahini

2 T. Olive oil

                           1 tsp. Garlic, minced

                           Cumin, paprika, salt, pepper (optional, to taste)

 To Make-
Puree tahini and lemon juice in a food processor until smooth.  Scrape sides of bowl.  Add in olive oil, garlic, and spices. Puree a few more seconds.  Add the chickpeas and puree to desired consistency.    

GREEK YOGURT

Most people don’t start out loving this fantastically nutritious new trend.  I’ll admit that I hated it when I first tried it too.  But that might have been because I tried it plain.  I eat Greek yogurt nearly every day, and I still hate it if it’s plain!  

The key is to pair this protein packed dairy product with the right ingredients.  Sure, they have the individual containers with special flavors, fruit on the bottom and whatnot, but the best way to eat it is to create your own medley of flavor.  This saves you money, too, and who doesn’t like that?

Here is my favorite parfait creation:

• Start with plain Greek yogurt (don’t worry, I promise it WILL taste good in the end)
• Add grapes, berries, or other bite sized pieces of fruit
• Sprinkle with almonds/nuts, cocoa powder, granola, flaxseeds, or wheat berries 
• Top with honey or agave nectar to add a bit of sweetness!

Can you shout CREAMY GOODNESS!  Mmmm!  Seriously, though, it may not be orgasmic good, but it’s definitely worth a try. 

I’m telling you, this breakfast or post-workout snack will fill you up big time.  The best thing about Greek yogurt is that it has twice as much protein as regular yogurt. It’s strained for longer periods of time, giving it a fuller bodied mouth-feel.  Aka. Creaminess.  On the protein scale it falls right in between that piece of chicken (25 grams of protein) and a regular 6 ounce yogurt (7 grams protein) with a whopping 14 grams of protein.  Look at my pretty, made-up scale…

0g                                7g                                            14g                                            25g

l-------------------------l---------------------------------l---------------------------------l

Sour Patch Kids                 Regular Yogurt                  Yummy GREEK yogurt          Chicken

 

                So for those of you who are not huge fans of muscly meat, I would HIGHLY recommend Greek yogurt.  Most adults need between 60 and 75 grams of protein a day, so you’ll be getting almost a fourth of what you need in a half-cup serving. 

                Just give it a taste.  If you still don’t like it, then skip on eating it in parfait form.  Use, instead, in place of sour cream in homemade dips, etc.  You won’t be able to taste the difference, I swear.