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.

BUTTERNUT SQUASH & APPLE SOUP

It’s not too often that I rant and rave about a dish that I have eaten in a restaurant.  The entree has to be drop-your-jaw good in order for me to recommend it to another. But I am here to say, with much enthusiasm, that I have found an Eastern Shore recommendation for you. 

Market Street Inn, a tiny little restaurant with a small pub attached, was not exactly what I pictured to be “fine dining”.   When a restaurant shares the same address as a bar frequented by college aged students and those in their early thirties looking for a good time, I consider their fare to be anything but gourmet.  I spoke too soon, because I was blown away when I sat down to dinner the other night. 

I wish you could have been there to taste the most divine butternut squash and apple soup you have ever laid your eyes on.  The presentation was phenomenal.  Picture it:  A creamy white, slanted oval bowl filled to the brim with a vibrant, perfectly creamy butternut squash base.  Atop of freshly crumbled bacon lay 4 thinly sliced pieces of green apple, perfectly fanned.  And to round it out, 2 crunchy French style baguettes were placed on the side for dipping.  And that’s just the presentation, folks.  The soup itself was 58 times better.

I like most all soups, but nothing beats a full-bodied soup like the one I had that night.  Forget the broth-based chicken noodle, this soup was pureed to perfection.  It was so thick that the only way you could clear your spoon was to lick it clean or tap it on the side of your bowl.  The soup had REAL, fresh ingredients, too.  That first spoonful was a full taste of heaven.  I can’t exactly tell you what added spices they used because I was in this euphoric state and couldn’t concentrate on much other than my bursting taste buds, and on getting more.  All I know is that whatever they used worked. 

You may be saying to yourself “well, I don’t even LIKE butternut squash, so it would probably have been gross.”  If you are one of those people, come and visit me.  Give me a call.  Send me a message.  I will personally come pick you up at the airport and take you to this restaurant, just so I can change your mind about butternut squash and apple soup. 

The vitamin A from the butternut squash is often mistaken for only providing the eyes with benefits.  But vitamin A also helps maintain rosy skin, acts as an antioxidant, and aids in development and reproductive health.  Now, not all soups are created equally.  Many cream based soups contain wonderful ingredients that aid the body.  Many, however, also contain high amounts of full fat cream and butter.  These are okay to indulge in every once in a while.  Just try not to make it a daily habit.

CHOCOLATE ZIN

I’m turning into a wine-o, and I’m ok with that.

I’m not a raging alcoholic by any means, but wine is definitely a friend of mine.  So is dark chocolate.  And when you combine the two, marvelous happens.  Sipping a glass of chocolate zin, your eyes involuntarily close, and for a few seconds your taste buds linger on the delicate essence of cocoa mixed with deep tones of red wine.

This particular wine is commonly consumed after a lunch or dinner meal, as it is a sipping dessert wine.  If you ask about pairing this wine with food, you may not have much luck getting an answer.  But in all honesty, I’d have to hit you if you DID try to pair it with anything other than your mouth.  Its flavor it too heavenly to waste mixing with other foods.

I’d have it after dinner every night if I could.  My wallet would be screaming in pain, though.  Any chocolate zin, while a bit more expensive, is definitely worth the splurge if you have never tried it before.  And it’s a double whammy in relation to nutrients. You’ve got the antioxidants from the chocolate AND the red wine.  You can check “eat healthy” off of your daily to-do list because in a small glass of this potion you’ll be fighting cancer causing agents in the body. 

I never thought fighting would be this easy, or enjoyable ;)

EGGS



I could talk about this wonderful, fantastic food all day long!  Maybe not ALL day, but for at least a good 2 ½ hours.  I’ll save you some time, though, and present you with a simplified list of what I feel are the top reasons eggs should be a part of your diet. 

1) They are the absolute PERFECT protein.  I love telling people that if you were to take protein rich foods and place them on a scale of 1 to 100 (100 being the best quality, most bioavailable form of protein), the egg would score a whopping 99!  When comparing that to a 3oz. slab of beef at 47, it makes for an easy decision. 

2) They have more vitamins, minerals, and essential nutrients than nearly ANY OTHER food.  All the essential nutrients that you can only get from food (your body cannot produce them) can be found in just one egg.

3) An egg has some cholesterol, but innumerable studies have shown that diagnoses such as high cholesterol and heart disease are not linked to the cholesterol you consume from eggs. Eating one egg per day is actually very healthy.

4) They’re so versatile!  Not only do they act as a binder in baked goods, but they can also be enjoyed by themselves.  (I’ve also added in some of my favorite flavor combinations).  

-- Sunny side up (paired with avocado, salsa, and cilantro on a corn tortilla )

-- Scrambled (with dill)

-- Over easy (on a burger or BLT)  

-- Hard boiled (with a little wasabi)

-- Poached

-- Benedict

-- Omelet

-- In soups and salads

5) They’re cheap!  This is the best one so far.  We all need protein in our diet, and if you’re watching your budget why not opt for the higher protein ranking, $0.14 egg vs. the so-so, $1.20 3oz. serving of beef?  

People often ask me this question, “If I had to eat only one food for the rest of my life, what should I eat?”  (Interesting question, I know, but regardless) my response will always be, “An egg”.  

PBY Dip

Before I give you the full name of this dip, you have to promise to read on.  I’ve tried to keep this post short, so work with me J

First, let me say that this dip is a great way to lose weight and stay full for a longer period of time. Plus, you’ll be getting a slew of healthy nutrients, like protein, and mono and polyunsaturated fat (that shit won’t stick to your artery walls like the fat from your Mickey D’s fries will). It’s super-fast, has only 2 ingredients, and all you need is a bowl and spoon to make it.  No measuring required!  I taught a room full of 80 year olds how to make this dip…and they went crazy.  As crazy as 80 years old can get.  If that age group can make this dip, then so can any kitchen-challenged individual.

Are you ready for the secret ingredients? 

Don’t cringe.  Because it’s really good, even though you would never pair these 2 foods together.  Ready? …..

Peanut butter and vanilla yogurt. 

I know, it sounds disgusting, but it is far from.  Think about it, though.  If you pair peanut butter, a strong, “dominant” flavored food, with vanilla yogurt, a weaker tasting food, what are you left with?  The dominant flavor!  It’s like the Punnett Square, sort of….

 

 

 

	(P)peanut	(B)utter
(v)vanilla	Pv	Bv
(y)ogurt	Py	By

 

Ok, I realize this is not entirely accurate, but in my book, peanut butter wins!  In this dip, it’s all you can taste.  The best part- you get the flavor without all of the added calories.  If you love PB and use 1/4 c. to make a sandwich, mix 2 T. of PB with 2 T. of vanilla or greek yogurt and BAM!  You’ve cut the calories in half.  Eat it with apples, bananas, celery, on toast or in a sandwich, or plain!   Whatever you want.  Mix equal parts peanut butter and yogurt and you’re good to go.   Just remember to refrigerate any that you don’t eat.