A few of my favorite food trends for 2015

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A lot of times the latest food trend comes from research and there's research showing that the potato can actually be a part of your New Year's Diet. Recent research in Journal of the American College of Nutrition demonstrates that people can eat potatoes and still lose weight.

So you can think of the potato as the little black dress of your diet that packs some great nutrition. One medium-size skin-on potato contains just 110 calories per serving, boasts more potassium than a banana, provides almost half the daily value of vitamin C, and contains no fat, sodium or cholesterol. This recipe for Roasted Potato Fries with Avocado Aioli has just 134 calories per serving and 5 grams of fat.  

http://www.potatogoodness.com/recipes/roasted-potato-fries-with-avocado-aioli/

This potato recipe features a hot trend for 2015: Potato Proscuitto Waffles are an example of the savory waffle trend.  Watch out for waffle sandwiches also. http://www.potatogoodness.com/recipes/potato-prosciutto-waffles/

Other trends include fermented foods.  

You’ll be seeing lots of these products in the spotlight at your supermarket and restaurants as well.  Yogurt, kefir, miso, sauerkraut, bean paste and kimchi are just a few examples.  Some of these products will still contain healthful probiotics, but not all.  Also, watch the sodium content as these foods are notorious for high levels of sodium.  

Pistachios are touted to be the nut of 2015 and that is something that I’m ahead of the curve with.  

In my kitchen, you’ll always find my pistachio bowl on the counter ready for anyone craving some savory crunch.  It’s one of my favorite ways to get in some heart healthy omega-3s, fiber and protein. 

One last trend is same-day grocery delivery service.  This has been around for a while but this year it is set to really take off all across the country instead of isolated areas.  Watch for a variety of online retailers to be expanding their delivery radius.  The main health benefit is fresher food to homebound or time-stressed people allowing them to enjoy healthier, home-cooked meals. 

For more food trends to watch for in 2015: http://www.wfla.com/story/27379610/hottest-food-and-dining-trends-to-watch-for-in-2015

Why Wait Until January? Move Now!

I'm not a fan of sweating in spandex in public.  Thus, my exercise routine generally involves things such as cycling, walking, yoga and otherwise sweating in the privacy of my own home (more often than not in my pjs).  That being said, it's no surprise that "getting or using a gym membership" will not be on my list of New Year's Resolutions.  However, staying fit certainly is.  A couple times a week I try to make sure that I incorporate some circuit workout and strength training into my routine.  I like choosing my own play list and the freedom of working it into anytime during my day.  So if making some fitness changes is on your list of New Year's Resolutions, why not get a jump on things now and enjoy a healthier holiday season?  Be sure that you are medically cleared for exercise and if you have joint or orthopedic problems, you may want to tweak it a bit to fit your ability.  Here's my bi-(or tri) weekly circuit workout:

Holiday Eating: Build a Better Buffet

Eat the best, leave the rest is good rule of thumb to help you navigate the holiday eating scene.  When it comes to food-events, it pays to be picky.  If you don't love it, don't eat it.  There is no room for mediocre this time of year when we are so bombarded with treats, goodies and celebratory eating.

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So to avoid both of these buffet blunders, here are some healthier buffet items that you can swap for traditional go-to party-fare (fun, festive food displayed):

1. Instead of creamy crab or artichoke dips and flaky crackers that carry about 150- 200 calories per serving, try: Cranberry pesto crostini.  I love this appetizer!  It is fairly simple - but adds a lot of flavor and wow-factor to your party.  At 100 calories and only 150 mg sodium per baguette slice, it makes it a not only a simple, festive and delicious appetizer, but adding cranberries makes it healthful one as well.  

Here’s why:

Cranberry products - such as cranberry juice, dried cranberries, cranberry sauce and fresh cranberries, contain something called flavonoids. A specific type of these that are unique to cranberries actually prevents bacteria from sticking to cell walls – for example, they prevent E. coli from sticking to the walls of the bladder which is how they help prevent urinary tract infections.

But that's just the tip of the iceberg! The international journal Advances in Nutrition did a review of the research and they found that the (bioactive) compounds in cranberries not only help reduce the incidence of certain infections and maintain a healthy urinary tract, but they also improve heart health by improving blood cholesterol levels, reducing blood pressure and improving inflammation.

 So cranberries are a festive way to keep your holiday healthy.  Back to the buffet . . .

2. Instead of fried eggrolls, southwest or otherwise that usually contain at least 200 calories, try:

Mushu Lettuce wraps  At 100 calories per serving - these beat the pants off of any fried egg roll which are usually twice the calories.  Consider letting your guests help with the assembly - as it makes it more fun and efficient.  Or try lettuce wraps instead – one mushu chicken lettuce wrap is only 65 calories.

3. Instead of pigs in a blanket (1 wrapped pig = 70 calories and 5 grams of fat,) try: Bacon-wrapped asparagus (1 spear = 25 calories)

4. Instead of the ubiquitous candy dish, (3 tablespoons = at least 150 calories and no fiber) try:   

Chipotle nut and fruit mix  Such a tasty flavor combination - enjoying healthy nuts and seeds never tasted so good. 3 Tbsp = 115 calories, and 3 grams of fiber. 

5. Instead of egg nog (around 300 calories and 16 grams of fat in 1 cup), try: Cranberry lime sparkler - 1/2 cup cranberry juice, ½ cup sparkling water and a splash of fresh lime juice (60 calories in 1 cup, plus the health benefit of cranberries).

Total savings with these substitutions: 501 calories

Healthful version: (1 serving of each 419 calories, 7 grams fiber).

Original version: (1 serving each: 920 calories, 3 grams fiber)

We talked about eating the best, don’t forget to leave the rest – get off the couch, move around and stay physically active and the holidays will stay healthful as well.

Recipes:

Mushu Chicken Lettuce Wraps http://www.myrecipes.com/recipe/chicken-lettuce-wraps

Chipotle nut and fruit mix  Makes about 4 ½ cups (serving 3 Tbsp)

•   1/4 cup sugar

•   1 teaspoon salt

•   1 teaspoon ground chipotle chile pepper

•   1/2 teaspoon ground cumin

•   1/2 teaspoon dried oregano

•   1/2 teaspoon chili powder

•   1 large egg white

•   1 cup slivered almonds

•   1 cup unsalted cashews

•   1 cup unsalted pumpkinseed kernels

•   1 cup dried, reduced sugar cranberries

Preparation

1. Preheat oven to 325°.

2. Combine first 6 ingredients in a small bowl; stir with a whisk.

3. Place egg white in a large bowl; stir with a whisk until foamy. Add the almonds, cashews, and pumpkinseeds; toss well to coat. Sprinkle with spice mixture; toss well to coat. Spread nuts in an even layer on a baking sheet lined with parchment paper. Bake at 325° for 15 minutes, stirring once. Turn oven off. Remove pan from oven; stir snack mix. Immediately return pan to oven for an additional 15 minutes (leave oven off). Remove pan from oven, stir in dried cranberries and place on a wire rack; cool completely. Store snack mix in an airtight container for up to 2 weeks.

Nutritional Information

Amount per serving

Calories: 115 Fat: 9.7g Saturated fat: 1.4g Monounsaturated fat: 5.8g Polyunsaturated fat: 2g Protein: 4.5g Carbohydrate: 7.3g Fiber: 3g Cholesterol: 0.0mg Iron: 1.1mg Sodium: 175mg Calcium: 23mg

Cranberry Pesto Crostini Makes 24 Crostini

Ingredients

•   1 cup fresh cranberries

•   1 cup prepared or homemade pesto

•   Goat Cheese, spreadable, or cream cheese

•   Baguette Rounds, toasted 24 each or crackers

•   Capers for garnish, if desired

Directions

•   Pulse pesto and cranberries in food processor.

•   Spread 1 teaspoon goat cheese or cream cheese over cracker/baguette and top with 1 tablespoon of the Cranberry pesto mixture.

•   Garnish with capers if desired.

•   Makes 24 appetizers.

Nutrition Facts

Nutritional Analysis per Serving (1 crostini): Calories 100, 4g Protein, 13g Carbohydrate, 1g Fiber, 5g Fat, 1.5g Sat. Fat, 0g Trans Fat, 5mg Cholesterol, 150mg Sodium

Cranberry Lime Sparkler serves 8 (1 cup serving size)

• 32 oz 100% Cranberry juice
• 32 oz sparkling water
• 2 small limes

Directions: Mix juice, sparkling water and the juice of both limes.  Can garnish with lime slices.

Nutrition Facts: Calories 60, 15 g sugar, 50% vitamin C

Thankgiving Eating Strategy: as with football, so with life.

Undoubtedly, the teams that will win their football games this Thanksgiving have a strategy well planned out.  Do you have a personal eating-strategy mapped out?  I know that the adage, "we don't plan to fail, we fail to plan" seems a bit stale, but it is very apt when it comes to taking charge of your nutrition and your health.  So here's my 6-step strategy for enjoying Thanksgiving without over-doing it - a true win-win!

Thanksgiving - the healthiest meal of the year?

You might find it odd that as a registered dietitian I would even propose that Thanksgiving is the healthiest meal of the year.  But in a society full of styrofoam, shrink-wrapped, processed, drive-thru food, Thanksgiving may actually be the most "real" meal you eat all year.  Here's why:

1. The menu is driven by culture and tradition, not marketing.

2. Veggies and Fruits play a large role in the menu.

3. It is typically prepared at home.

4. It is generally enjoyed with family and loved ones.  

Stay tuned for personal strategies to make the most out of your Thanksgiving meal - both enjoyment and nutrition-wise.

5 Pantry Picks

 We hear the phrase, fresh is best a lot, but the things in your pantry, not your fridge, may hold the key to improving  your health.  Here are my pantry picks for 5 categories that should be in everyone's pantry:

1. Pantry Produce: My pick is canned foods.  Truly – this is much more exciting than you may think.  Anytime you can add in some canned fruits and veggies, you are adding convenient nutrition to your meals.  New research shows that kids who eat canned fruits and veggies tend to eat more overall servings of vegetables and fruits and have healthier diets overall.  That is great news!  When you incorporate all sources – fresh, frozen and canned, you end up eating more servings overall.  

Family Fiesta Tacos made with canned tomatoes, corn, and kidney beans make this meal a nutritional rockstar when it comes to fiber, protein and vitamins and minerals.  Mealtime.org is a great source for kid-friendly recipes that feature canned foods. 

2. Seasonings: My pick for favorite herb this time of year is rosemary.  It’s fragrant and pairs so well with root vegetables and cool-weather comfort foods like soups and stews. Also, did you know that in medieval times, rosemary was thought to only grow in the gardens of the righteous?  (Note to self - plant rosemary next year 😉)

My pick for favorite spice: Smoked paprika.  I love smoky flavor, but in cold weather, I’m not as likely to get out and use the smoker or the grill.  So smoked paprika is a tasty way to get that smoky flavor without setting off the smoke alarm. Plus, it is high in vitamin A and C.  In fact, paprika contains more vitamin c by weight than lemon juice. 

3. Condiments: Balsamic vinegar is my pick.  I love the rich flavor and it substitutes so well for higher calorie dressings that it not only brings some antioxidants to the table but is helpful in weight management. 

So dress that salad with a little balsamic and try topping that ice cream or fruit with some balsamic reduction (syrup).  Yum!

4. Whole Grains: bulk multigrain hot cereal mixes.  A hearty, warm way to start your day or a great after school snack, these hot cereals add much needed fiber to your diet without any added sugars.  All that fiber and protein from those whole grains will get you a lot further through the morning before hunger strikes for lunch.

5. Snacks: Lightly salted nuts and dark chocolate.  When you are craving something salty and crunchy, lightly salted nuts make a protein and fiber-rich alternative to chips or crackers.  And for that sweet-tooth, a small bit of dark chocolate – 60% cacao hits the spot and at 60-80 calories, it doesn’t derail anyone’s nutritional goals. 

Plus, the chemicals in chocolate not only reduce blood pressure and stress but PEA is the same chemical our brain produces when we fall in love.  As Cindy Heroux RD puts it, chocolate is a "stress manager that melts in your mouth".  

So don't just raid that pantry, take a step back and see how your pantry can aid you with your health goals.  

For more information on my pantry makeover service, see my website: http://www.nutritiousintent.com/

Happy (and Healthy) Halloween

As a mother during Halloween season, I conjure up images of face paint and makeup smeared on the bathroom counter, empty candy wrappers left hither and yon (while the dog ferrets out the kids' candy stashes in their bedrooms), and "garbage gut" or whatever you call the resulting symptoms of over-indulging in candy and sugar.
Not such a happy image is it?
Instead, try a few of these tips to keep yourself and your goblins garbage-gut-free (I make no promises about your bathroom counter).

• Involve your kids in planning your Halloween dinner.  This will help them get excited about the fun or favorite food they'll be having that night.  
• Make dinner first and candy second a family rule.  If you have a hard time selling this one - remind them of past Halloweens and the pains of garbage gut, and assure them that candy or treats will happen - just in the right order.  
• Be wise in choosing the treats you'll give out.  Don't end up with a houseful of candy because you over bought (we know where those leftovers go - yes I know you're glancing down at your hips).  Instead, try healthier or non-food items:
• Honey sticks (that is our treat for trick or treaters this year - yes it has something to do with our excitement over becoming beekeepers as well).  One honey stick contains about 15 calories - that's only slightly less than 4 grams of sugar.  Fun sweet fix without a sugar overload.
• Cracker packs or other 100 calorie packs.  This nice thing with these is that the leftovers make great lunch-sack-fodder and are obviously lower in sugar than candy bars - just look for whole grain options.
• Bubble bottles.  No one is ever to old too blow bubbles.  Period. 
• Glow sticks.  Again - encourages healthy, safe play instead of sugar-coma. 

So regardless of your specific Halloween traditions, with a little advance planning that involves your kiddos, and some sticking to your guns about getting healthful food into those goblins of yours, you can enjoy instead of endure another Halloween - making it both happy and healthy!