Shrimp Scampi with Basmati Rice

The great thing about only preparing half a recipe (here)? You have the other half of the ingredients to try another recipe, of course. Actually, I always buy more shrimp than needed simply because I know a few will find their way to my mouth before the meal is finished and served.

I found this recipe while waiting at a traffic light....I wonder on what busy highway that would be? I Googled shrimp and basmati rice and here was what I found by Sam Gugino at www.samcooks.com: Shrimp Scampi with Basmati Rice. I prefer to use basmati rice in place of regular white rice any time I can simply because it is so incredibly fragrant and flavorful. This turned out to be an excellent dish for leftover ingredients.

Shrimp Scampi with Basmati Rice
Serves: 4

Ingredients:

1 cup basmati rice
1 teaspoon salt plus more to taste
1 pound large shrimp, in or out of the shell
3 tablespoons olive oil
3 large cloves garlic
freshly ground black pepper
1/2 lemon
1/4 cup dry white wine
4 sprigs parsley, preferably flat leaf variety
1 tablespoon butter

Directions:

1. While the hot-water tap runs, put the rice in a 2-quart saucepan. Add 2 cups hot tap water and 1 teaspoon salt. Cover and bring to a boil over high heat, then reduce the heat to low and cook for 10 minutes. Turn the heat off and keep covered until ready to serve. (Or put the rice, 2 cups hot water, and 1 teaspoon salt in a 2-quart microwave-safe container. Cover and put in a microwave oven on high power for 10 minutes. Keep covered until ready to serve.)

2. Meanwhile, if using shrimp in the shell, peel the shrimp but leave the tails on. Put the olive oil in a 12-inch skillet over medium-low heat. peel and chop the garlic. Add the garlic and cook, stirring, for 1 minute.

3. Add the shrimp to the skillet, increase the heat to medium, and cook for 2 minutes on one side. While the shrimp cook, season them with salt and pepper to taste. Juice the lemon half. Turn the shrimp over and cook for 1 minute. Then add the lemon juice and wine to the skillet. Raise the heat to high and cook for 2 minutes, stirring to mix well. Chop the leaves of the parsley and cut the butter into 4 pieces.

4. Add the parsley and the butter to the skillet. Stir just until the butter is melted and incorporated, giving the sauce a creamy texture. Remove from the heat and serve with the rice.

National Nutrition Month: Eat Right With Color

 

This is the last week to blog for this year's National Nutrition Month.The topic this week is Tips for Raising Healthy Eaters.

Let your child decide

Let your child determine how much to eat. You decide what and when to offer food. Children are better able to regulate their own food intake when parents are less controlling about it. Children eat what they need, if they are allowed to do so.

Mix it up

Sometimes it is fun to eat breakfast for dinner, and vice versa.

Serve food with melted cheese or a dip

Many things taste better with a little melted cheese, a dip, or spreads:

• Apple slices and fresh strawberries dipped in yogurt
• Baby carrots or oat-bran pretzel sticks dipped in hummus
• Broccoli florets and red bell peppers dipped in ranch dressing
• Celery “boats” spread with peanut butter and topped with raisins

Do not use food as a reward or bribe

Never use food, particularly sweets or desserts, as a reward or bribe. It will only make this food more irresistible and more highly valued, raising the status of the food. This can confuse a child’s internal hunger and fullness cues, leading them to eat for comfort, even when they are not hungry.

Take your child shopping

At the grocery store, let your child have a hand in picking out nutritious foods, such as colorful fruits and vegetables and other healthy snacks.

Keep trying new foods

It may take an average of 15 times of offering a food before your child will try a food or eat it. Avoid saying your child dislikes something. Just keep offering it.

Turn off the television during meals

It prohibits mindful eating!

Eat with your child

Include your child in family meals. Do not feed your child separately. Eating is a social activity. Family meals are where children learn table manners and social skills associated with eating meals together.

Help your child succeed

Children eat what they need to, but the inborn ability to stop eating when full is lost by using food as a reward or bribe and by having distractions, such as watching television during mealtimes.

Limit juices

Children should only drink 4 to 6 fluid ounces of juice/day. Juice inhibits the appetite and contributes to tooth decay. To wean a child off juice, dilute it with increasing amounts of water. Fresh fruits are a better choice.

Offer food every few hours

Grazing is good for a young child’s small tummy. Provide a healthy snack or small meal every few hours.

Plan fun meals

Have “colored food days” for a fun change. On orange day, for example, you can serve orange juice, orange slices, carrot sticks, cheddar cheese cubes, etc.

Prepare a meal together

Invite your child to help you make a meal. Children love to help and are more likely to taste something they helped to create.

Know that it is not forever

When dealing with food jags and fads, remember that this too shall pass.

Eat what you want your child to eat

Children are most likely to eat things they see you eating, whether it is broccoli or French fries, and less likely to eat things that you try to make them eat.

Make it easy for children to make healthy food choices

Place already-prepared fresh fruits and vegetables in an easily accessible spot in the refrigerator. Have trans fat-free popcorn and whole-grain crackers available for quick snacks.

Serve as a role model

Cultivate your own good eating habits. Have breakfast, eat your vegetables, and watch your portion sizes. If not now, then when?

Prepared by RD411 (references)



This video is a preview. To see the finished production of National Nutrition Month, the Wonderful World of Color, go to YouTube here. The videos were:

Designed for National Nutrition Month® (NNM), a nutrition education and information campaign created annually in March by the American Dietetic Association (ADA). The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The March 2011 theme for National Nutrition Month® is "Eat Right with Color."

The theme explores the health benefits associated with eating foods of many colors. "Eating a rainbow" refers to including color diversity in your meals and food choices, so as to enhance your intake of a wide range of nutrients.
Music: The Wonderful World of Color, Walt Disney and Disney World.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM.

To meet the Rainbow Food Kids visit: http://dietitians-online.blogspot.com/2011/03/national-nutrition-month-wonder...

Ooey Gooey Lemon Cake Bars

Paula Deen introduced the world - at least, my world - to the Ooey Gooey Butter Cake. Cooks across the country began working with this recipe and finding dozens of variations to share. This variation turned up in my office and just about blew my Biggest Losers competition diet to smithereens, mainly because I could NOT stop eating them.

There are as many variations of how these are suppose to look as well. A Google search revealed centers that were as thin as pudding to like mine above, cooked to maximum time. I found these are much better when allowed to cool completely, even sit overnight. They are indeed ooey, gooey, sticky divine and very rich!  My lemon-loving niece is going to love these.

Here is the original recipe by Paula Deen and following are the lemon variation directions.

Ooey Gooey Butter Cake (plus lemon cake variation)

Ingredients: 

Cake

1 (18.25-ounce) box yellow cake mix
1 egg
1/2 cup (1 stick) butter, melted 

Filling 

1 (8-ounce) package cream cheese, softened
2 eggs
1 teaspoon pure vanilla extract
1 (16-ounce) box confectioners' sugar
1/2 cup (1 stick) butter, melted



Directions:

1. Preheat oven to 350 degrees. Lightly grease a 13x9x2-inch baking pan.

2. In the bowl of an electric mixer, combine cake mix, egg, and butter and mix well. Pat into the bottom of prepared pan and set aside.

3. Still using an electric mixer, beat cream cheese until smooth; add eggs and vanilla. Dump in confectioners' sugar and beat well. Reduce speed of mixer and slowly pour in butter. Mix well.

4. Pour filling onto cake mixture and spread evenly. Bake for 40 to 50 minutes. Don't be afraid to make a judgment call on the cooking time, because oven temperatures can vary. You want the center to be a little gooey, so don't bake it past that point!

5. Remove from oven and allow to cool completely. Cut into squares.

Lemon Variation:
Use a lemon cake mix in place of the yellow cake. Add the juice (approximately 1/4 cup) and zest of 2 lemons to the cream cheese filling. Proceed: as directed above.

Shrimp and Sausage Jambalaya

Had I not seen this recipe prepared by Amelia Durand on Barefoot Contessa I probably would not have given this recipe a chance because I tend to avoid recipes with long lists of ingredients. But, don't be deterred by the list. There is mega-slicing, dicing and chopping involved, but otherwise this recipe is not difficult to prepare.

Durand described this as a creole version of jambalaya from central Louisiana, a personal family recipe. There are a lot of complex flavors going on here. I was particularly intrigued by steaming the raw shrimp and additional ingredients for the last 15 minutes. This cooked the shrimp perfectly. One bite and you'll think you are in the French Quarter, NOLA.
 

Shrimp and Sausage Jambalaya
Recipe by Amelia Durand, as seen on Barefoot Contessa, Food Network
Serves: 6 to 8 servings

Ingredients

• 1 tablespoon olive oil
• 1 pound sausage, such as kielbasa or andouille, sliced (I used andouille. Spicy!)
• 1 pound smoked ham, cubed
• 1 tablespoon butter
• 1 medium onion, diced
• 1 cup diced celery
• 1 green bell pepper, cored and diced
• 1 red bell pepper, cored and diced
• 1 cup seeded and diced tomato
• 3 garlic cloves, minced
• 1 jalapeno pepper, seeded and minced OR 1/2 teaspoon cayenne
• 2 teaspoons diced fresh oregano
• 1 teaspoon diced fresh thyme
• 2 tablespoons tomato paste
• 6 cups chicken stock, preferably homemade
• 3 cups long-grain rice, rinsed
• 3 bay leaves
• 2 teaspoons kosher salt
• 1 teaspoon freshly ground black pepper
• 6 to 8 dashes hot sauce, optional (recommended: Tabasco)
• 1/2 cup chopped scallions, divided
• 3/4 cup chopped fresh parsley, divided
• 1/4 cup freshly squeezed lemon juice
• 1 pound medium shrimp, deveined (20 to 24 count)

Directions

Heat the oil in a large Dutch oven or black iron pot over medium heat, add the kielbasa and saute for 8 to 10 minutes, until browned. Remove the kielbasa to a bowl, and set aside. Add the ham to the same pot and cook 8 to 10 minutes, until lightly browned. Remove to the bowl with the kielbasa, and set aside. Add the butter, onion, celery and peppers to the same pot and saute for 8 to 10 minutes, until the onion is translucent. Add the tomato, garlic, jalapeno or cayenne, oregano, thyme, and tomato paste and cook until all the vegetables and herbs are blended well. Add the stock and bring to a rolling boil. Stir in the rice, and add the sausage, ham, bay leaves, salt, pepper and hot sauce. Return to a boil, reduce the heat to low and simmer, covered, for 20 minutes. Add 1/4 cup of the scallions, 1/4 cup of the parsley, the lemon juice and the shrimp, and stir well. Cover the pot, remove it from the heat and allow the jambalaya steam, for 15 minutes, before serving.

Garnish with the remaining 1/4 cup scallions and 1/2 cup parsley, and a dash of hot sauce, if desired.

Notes:  You will need a very large Dutch oven for this recipe. I halved the recipe and I have enough to feed me the rest of the week.

Cookbook Giveway: Bite Me

Any authors that title their cookbook, Bite Me, are friends of mine! Mary at Deep Dish South has two cookbooks to give away to that lucky person who enters. Check out Mary's review, the details on how to enter, and the recipes Mary has already tried by clicking on the Deep Dish South link above.

Follow Bite Me on Facebook.
Follow Bite Me on Twitter

Review: Pablo's Restaurante & Cantina

I love this city! It gives me a great sense of pleasure and pride when I can stop two miles from my home at Pablo's Restaurante & Cantina and enjoy an outstanding Spinach and Mushroom Quesadilla with a Texas Margarita in a lovely and friendly atmosphere. The usual taco chips and a spicy, as in hot!, salsa are served. I added the salsa on my quesadilla (see above), with its chopped onion and fresh cilantro. I actually appreciated the smaller servings of guacamole and sour cream on my fresh lettuce salad so as not to tempt me to overeat. More is always available as a side. Entrees run $10 to $15. My entree, specialty margarita, and tip totaled $19.

In Birmingham's Colonnade, Pablo's has ample indoor and outdoor dining. The outdoor dining of neighboring Baha Burger and Takizi's Mediterranean Cafe mingle and lend to the outdoor atmosphere. Inside, the dark wood and design gives a feeling of elegance, even though televisions are provided for sports enthusiasts. Kudos for keeping the sound low! The wait staff are friendly, helpful and cute (think Benjamin Bratt).

There is no menu available online currently but both Spanish and Mexican entrees are offered. This was my third visit. I have not been disappointed. Pablo's has three locations currently in Birmingham.

National Nutrition Month: Smart Snacking

 

Eat Right :  Food, Nutrition and Health Tips from the American Dietetic Association

Smart Snacking for Adults and Teens

Make snacks work for you by choosing nutrient-rich foods from the MyPyramid food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:

• Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.

• Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.

• Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.

• Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Get creative with the following snack suggestions by swapping out different fruits, vegetables and grains to keep your snacking exciting!


Snacks with 200 calories or less:

• One tablespoon peanut butter spread on slices of a medium apple

• One cup tomato soup with five whole-grain crackers

• Three cups air-popped popcorn sprinkled with three tablespoons grated Parmesan cheese

• Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping

• Small baked potato topped with salsa and 1 ounce low-fat cheese

• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt

• Six whole-wheat crackers and one slice low-fat Colby cheese

• Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana

• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa

• Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing

• Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard

Snacks with 200 to 300 calories for active adults, teens and athletes:

• Refuel between meals or after a work-out with these higher-calorie snacks. Watch serving sizes to stay  within the range of 200 to 300 calories.

• Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip

• Yogurt parfait: Layer 6 ounces fat-free yogurt, ½ cup berries and ¼ cup granola

• Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds

• Instant oatmeal made with fat-free milk with 1 tablespoon honey, ½ cup sliced peaches and dash of cinnamon

• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers

• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese

• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter

• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie

• Whole-grain toaster waffle with 1 ½ tablespoons chocolate-flavored hazelnut spread

• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

For more healthy eating tips, visit www.eatright.org

For a referral to a registered dietitian and for additional food and nutrition information visit
www.eatright.org.

The American Dietetic Association is the world’s largest organization of food and nutrition professionals.
ADA is committed to improving the nation’s health and advancing the profession of dietetics through research,
education and advocacy.

This tip sheet is provided by:
Authored by American Dietetic Association staff registered dietitians.

©2010 ADA. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

Green Bean and Feta Salad

This recipe is described as a piquant salad: Pleasantly pungent or tart in taste; spicy. Since piquant is not a word I use routinely, I'll just say that I would be proud to serve this interesting salad any time. Don't think you like raw onions? Allowing the flavors to meld during the four-hour refrigeration will change your mind, as the onions become mild and sweet. 

Green Bean and Feta Salad
Recipe by Liz Herberth
Yield: 5 servings

Ingredients:
1 1/2 pounds fresh green beans
1 sweet onion, peeled
2 cloves garlic, chopped
1/2 cup rice wine vinegar
1/2 cup apple cider vinegar
1/3 cup canola oil
1 tablespoon white sugar
3/4 teaspoon salt
Ground black pepper, to taste
1 dash hot sauce
1 dash Worcestershire sauce
4 ounces feta cheese, crumbled

Directions:
1. Thinly slice the onion and place into a colander over the sink. Add the cleaned green beans to a large pot of boiling water and boil until crisp tender (about four minutes). When the beans are done, drain the water into the colander to slightly cook the onions. Immediately rinse all in cold water to stop the cooking process.

2. For the dressing in a large bowl, whisk together the garlic, rice wine vinegar, cider vinegar, oil, sugar, salt, pepper, hot sauce and Worcestershire sauce. Add beans, onions, and cheese and stir until combined. Place in a nonreactive container and refrigerate for at least four hours.

Lemon Chicken Breasts

Fast. Easy. Aromatic. Tender. Moist. Delicious. Need I say more?

Lemon Chicken Breasts

Recipe by Ina Garten

Ingredients

• 1/4 cup good olive oil
• 3 tablespoons minced garlic (9 cloves)
• 1/3 cup dry white wine
• 1 tablespoon grated lemon zest (2 lemons)
• 2 tablespoons freshly squeezed lemon juice
• 1 1/2 teaspoons dried oregano
• 1 teaspoon minced fresh thyme leaves
• Kosher salt and freshly ground black pepper
• 4 boneless chicken breasts, skin on (6 to 8 ounces each)
• 1 lemon

Directions

1. Reheat the oven to 400 degrees F.

2/ Warm the olive oil in a small saucepan over medium-low heat, add the garlic, and cook for just 1 minute but don't allow the garlic to turn brown. Off the heat, add the white wine, lemon zest, lemon juice, oregano, thyme, and 1 teaspoon salt and pour into a 9 by 12-inch baking dish.

3. Pat the chicken breasts dry and place them skin side up over the sauce. Brush the chicken breasts with olive oil and sprinkle them liberally with salt and pepper. Cut the lemon in 8 wedges and tuck it among the pieces of chicken.

4. Bake for 30 to 40 minutes, depending on the size of the chicken breasts, until the chicken is done and the skin is lightly browned. If the chicken isn't browned enough, put it under the broiler for 2 minutes. Cover the pan tightly with aluminum foil and allow to rest for 10 minutes. Sprinkle with salt and serve hot with the pan juices.

Review: Mix Bakery and Cafe

 Photo credit The Birmingham News/Mix on Facebook

   Photo credit The Birmingham News/Mix on Facebook

Stepping into Mix from the streets of Birmingham was like stepping into a cafe one might find at MOMA (Museum of Modern Art). The decor is cosmopolitan chic with its stark white walls, gray accents, stainless and overall fabulousness. The movie, Ferris Bueller's Day Off, was playing against the snow white wall in closed caption which, to me, flirted with a sense of performance art. I know. You had to be there.


Then, there was the aroma of freshly baked bread. Loaves of bread were stacked to my left and right. The baked breads featured today were their Rustic French, Mix Sourdough, Cranberry Pecan, and Pumpernickel. The breakfast crowd relieved the counter of many of its pastry choices - various yeast doughnuts, croissants, muffins, cookies, sweet rolls, lemon bars, mini loaves of pumpkin bread. Bags of granola greeted customers at the front door.

Photo credit The Birmingham News/Mix on Facebook

Selecting an order was next to impossible. A roasted vegetable pizzetta (stuffed handmade puff pastry) was tempting, as was the grilled prosciutto with cheddar and apple on cranberry bread. I settled on the Louisiana gumbo with Garden Salad., thinking this might be the last time I might want something like this now that the days are getting warmer. The order with drink and tip was $12.35. Beverages were self-serve. I climbed the stairs to take my seat with the Lunch Bunch and anxiously await my food.

Served upon the white tablecloth was a paper dish best suited for a football game hot dog or nachos and, even worse, plastic ware.....not that there is anything wrong with that.  I, along with others attending today's Lunch Bunch group, were just a bit puzzled as this did not seem to match its surroundings. Regardless, the salad was good; the goat cheese melted in my mouth just like a Dove chocolate bar; and, I found the gumbo to be delicious. The portion sizes were perfect for lunch. I picked up a mini loaf of pumpkin bread to take to a friend but, unfortunately, she was not at home so I had a big slice when I got home. I did not think I was a fan of pumpkin bread but found it to be much better than I was expecting, dense but moist.

Currently, Mix is open only Mondays through Fridays. It is worth mentioning that the Birmingham chef-owner is Chris Dupont of Cafe Dupont and baker-owner Chris Hinkel, formerly of Abigail's Bakery in Anniston.

Mix will be added to my list of lunch favorites. I would suggest eliminating the paper and plastic ware. Mix's full menu here.

Pina Colada Cookies

That you liked Pina Coladas, and getting caught in the rain.
And the feel of the ocean, and the taste of champagne. ~ Rupert Holmes

I tried to think of something less obvious than these song lyrics but I had nothing! It is spring break for many college students and I'm sure many students headed to the beach to unwind. Nothing reminds me of the beach more than pina coladas, although now I call them "girlie drinks".. Ingrid Hoffmann prepared these recently on Food Network. They sounded delicious and I was right! These were make a popular addition to any beach-inspired or other outdoor gathering.

Pina Colada Cookies
Recipe by Ingrid Hoffmann
Serves about 4 dozen

Ingredients:

• 1 (18.25-ounce) box pineapple cake mix
• 1/2 cup (1 stick) unsalted butter, cut into chunks
• 2 large eggs, lightly beaten
• 1 cup milk
• 2 tablespoons dark rum or rum extract
• 1 cup flaked coconut

Directions:

1. Preheat the oven to 325 degrees F.

2. Put the cake mix in a mixing bowl and add the butter. Using a pastry blender or 2 forks, cut in the butter until the mixture resembles coarse crumbs. Add the eggs, milk and rum. Beat with a wooden spoon until you form a smooth batter. Fold in coconut until evenly distributed.

3. Spray 2 cookie molds with nonstick cooking spray. Using a tablespoon, drop the batter into the molds filling halfway. (Recommended: madeleine cookie molds. If you don't have madeleine molds, you may drop the batter on an ungreased baking pan or other cookie molds.) Bake for 12 to 15 minutes, until the cookies are nicely browned. Let cool in the pan then turn out onto a platter. Repeat method with remaining batter.

In my oven, it took the full 15 minutes to get the brown crusty exterior to surround the soft and moist centers. These cookies just scream spring break!

National Nutrition Month: Eat Right

Eat Right
Food, Nutrition and Health Tips from the American Dietetic Association 

Everyday Eating for a Healthier You
The newly released 2010 Dietary Guidelines for Americans offer a practical road map to help you make changes in your eating plan to improve your health.

Balancing Calories to Manage Weight
The first step is to focus on balancing calories with physical activity and consuming an overall healthy eating pattern. This will put you on the road to achieving or maintaining a healthy weight and reducing the risk of developing diet-related chronic diseases.

The Dietary Guidelines recommend shifting eating patterns to eat more of some foods and nutrients and less of others. A healthy eating pattern will allow you to meet the recommendations while staying within your calorie needs.

Foods and Nutrients to Increase
The Dietary Guidelines encourage Americans to eat more:

• Whole grains: Increase whole grains by choosing whole grain breads and cereals, brown rice and whole wheat pasta. Make at  least half your grain servings whole grains.
• Vegetables: Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Most adults need 2 ½ cups of vegetables per day.
• Fruits: Add fruit to meals and snacks— fresh, frozen or canned—to get about 2 cups each day.
• Low-fat or fat free milk, yogurt and cheese or fortified soy beverages: Include 3 cups per day for calcium, vitamin D, protein and potassium. Lactose-free milk is also an option.
• Vegetable oils such as canola, corn, olive, peanut and soybean: These are high in monounsaturated and polyunsaturated fats. Use in moderate amounts in place of solid fats.
• Seafood – Include a variety of seafood more often in place of some meat and poultry.

Foods and Food Components to Reduce
More than one-third of all calories consumed by Americans are solid fats and added sugars.

The 2010 Dietary Guidelines recommend eating less:
Added sugars
Solid fats, including trans fats
Refined grains
Sodium

Sodium
The recommendation for sodium remains the same—no more than 2,300 milligrams of sodium—for most people. However, a reduction to 1,500 milligrams per day is recommended for people over age 51, African-Americans and those with a history of high blood pressure, chronic kidney disease and diabetes.

Suggestions for reducing sodium:

• Prepare food using little salt or fewer high-sodium ingredients. For example, skip using salt in cooking pasta, rice, cereals and vegetables.
• Taste food before salting it. Lightly salt food only as needed, not as a habit.
• Eat fresh fruits and vegetables which are naturally low in sodium
• Use herbs, spice rubs and fruit juices in cooking in place of salt.
• Check food labels comparing like items and choose lower sodium foods. Also watch for terms like “low sodium” and “no added salt.”
• Eat fresh, lean meats, poultry, fish, dry and fresh beans and peas, unsalted nuts and eggs, all of which contain less sodium.

Fats
For optimal health, most people should reduce their intake of solid fats and trans fat by replacing them with monounsaturated and polyunsaturated fats.

Solid fats are found in fatty animal-based foods such as well-marbled meat, poultry skin, bacon, sausage, butter and whole milk products. Trans fat is found in foods made with vegetable oils that have been partially hydrogenated such as cookies, donuts, pastries and crackers.

Most fats should be polyunsaturated or monounsaturated such as liquid vegetable oils like canola, olive, corn, peanut and soybean. Plant-based foods like nuts, seeds, olives and avocados also contain these healthy fats.

Eating Right with MyPyramid
Get a personalized eating plan at www.mypyramid.gov. Your MyPyramid Plan will give you the amounts of each food group you need daily. If you have special dietary needs, consult a registered dietitian for a   customized plan.

For a referral to a registered dietitian and for additional food and nutrition information visit www.eatright.org. The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research,education and advocacy.

Authored by American Dietetic Association staff registered dietitians.
©2011 ADA. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

Beef Roast with Trimmings

Sunday lunch was THE meal of the week when I was a child. I was fortunate enough to have good meals most every day fresh out of the garden, but Sundays brought out the best of it all, with plates of fried chicken, baked ham, pork chops, and beef roast with all the trimmings. Do you prefer potatoes or rice with your beef roast? I'm happy with either one!

Isn't this a gorgeous piece of beef? I regret to admit I threw away the butcher paper before I got the specifics of exact cut and weight. I had wanted to prepare this fresh but had to freeze it instead. Today was the perfect day to bring it out for a thaw.

I was reluctant to use my Dutch oven but, alas, that was my only choice. I love how it looks blanketed by its lovely veggie friends. I used a recipe from memory and we all know how memory can fail us from time to time, but I'm pretty sure I got it right.

Oven Beef Roast

Ingredients:
Beef roast, 3-5 pounds
1 large yellow onion, quartered
2 large Russet potatoes, washed and quartered or sliced
6 carrots (I leave mine whole, but you can slice on diagonal or as desired.)
1 packet Onion soup mix
Olive oil, to coat
2- 8 oz. cartons beef stock

Salt and black pepper, to season

Directions:
1. Preheat oven to 350 degrees.
2. Rinse roast and pat dry. Coat both sides with olive oil, salt and pepper. Place in roasting pan or Dutch oven. (Note: Some people sear the roast on both sides at this point, I do not.)
3. Wash and prepare vegetables. Place on top of roast. Add onion soup mix.
4. Add the two cartons of beef stock over beef and vegetables. (You may substitute beef bouillon. Dissolve each bouillon in one cup of water, using the microwave.)
5. Cook for three hours-plus or until tender.

This was not quite as tender as I would have liked. It was meal-worthy for me, but it was not ready for guests or prime time Sunday lunch. I'll keep practicing. Any suggestions? Too much water? Not enough cook time? Should I break down and sear it?

3.14 National Pi Day and PieCamp Birmingham

Believe me. I am the last person to know very much about this mathematical constant (words stolen from Google search). I vaguely remember for reasons I will not mention that Pi is the ratio of the circumference to the diameter of a circle; approximately equal to 3.14159265358979323846. Oh. What the heck. I saw it on a T-shirt. A T-shirt I once washed a lot and hung in the closet.

This is not about Pi nor is it really about pie. This is about another reason I love Birmingham. I stalk follow an energetic group of people on Twitter.. They are young, socially conscious, inclusive, generous people who also love Birmingham and want it to be known for everything we love about it. This group has welcomed me as I have occasionally crashed their Lunch Bunch gatherings and Alabama Bloggers meet-ups. They are involved with FoodBlogSouth, Ignite Birmingham and, most recently, Alabama Social Media Association, among others. More importantly, they give back.

A recent conversation on Twitter led to celebrating the fourth anniversary of The Terminal and Pi Day with the first PieCamp Birmingham or, in the new language I am learning, #piecampbhm. Ted's Restaurant on Southside is providing the space and people are encouraged to bring pie (and milk) if possible to meet and share ideas.

This is what caught my eye, though, and is so typical of this amazing group of people:

Instead, if you can’t bring a pie with you on Monday evening (though I’d love for you to), I’d ask that you consider making a donation to the Birmingham Education Foundation (BEF). BEF grew out of Yes We Can, Birmingham is taking on what I believe to the major issue facing our metro area at this time – education. If you can’t give, I’d at least like to make sure that folks are aware of its existence and efforts.

I see a good future for the city I love and call home, Birmingham.

Yes, I did! My KitchenAid Stand Mixer

My mixer arrived! I have wanted this KitchenAid stand mixer for a long time. It is a five-quart. I have teased the online websites so long that I think they were about to give up on me and take me off their email/ads list. This year's income tax refund allowed me to take the plunge. (My tax cut goes to charity, probably one that is at risk for cuts.) Yes, I wanted the red one but I could not justify an extra $60.

The trick will be finding a place to put it in my tiny kitchen! Yea!

Egg Salad Sandwich

Yes. I have posted this recipe in the past. I'm not being lazy, just hungry. And, this is my favorite egg salad recipe. With the exception of arugula, I almost always have these ingredients available.

I have two tips:

1) To crack eggs: Crack both ends of the boiled and cooled egg then roll across the cutting board with the palm of your hand. Voilà! A perfect boiled egg. There is the occasional rogue egg, but, it won't matter in this recipe  because you are going to chop it anyway. Take that, rogue egg!

2) Use the curry powder. Repeat. Use the curry powder. You'll be pleased at how much goodness this adds to this otherwise bland recipe.

Egg Salad Sandwich

Recipe by Martha Stewart, 2004

Yield: 4 to 6 servings

Ingredients:

9 hard-boiled eggs, peeled, and roughly chopped
1/3 cup homemade or best quality mayonnaise, plus more for spreading
1 medium stalk celery, cut into 1/4-inch dice
3/4 teaspoon dry mustard powder, or 1 teaspoon Dijon mustard
1/4 teaspoon mild Madras curry powder, optional
Coarse salt and freshly ground black pepper
1 small head radicchio or 1 small bunch arugula, well washed and spun dry (I use arugula. Its peppery taste is a perfect complement.)
8 to 12 slices whole-grain bread

Directions:

In a medium bowl, place eggs, mayonnaise, celery, mustard powder, curry powder, salt, and pepper, to taste. Gently mix until combined. 

Spread one side of each slice of bread with mayonnaise. Line half of the slices with radicchio or arugula leaves. Spread with an even layer of egg salad. Top with remaining bread. Cut in half and serve.

Avoiding egg yolks? Try these ingredients instead, also from Martha Stewart:

9 hard-boiled egg whites, coarsely chopped

1/3 cup homemade or best quality mayonnaise, plus more for spreading

1 stalk celery, cut into 1/4-inch dice

6 sweet gherkins, coarsely chopped

3/4 teaspoon dry mustard powder or 1 teaspoon Dijon mustard

1/2 small apple, peeled and cut into 1/4-inch dice, optional

1 tablespoon capers, optional

Coarse salt and freshly ground black pepper

1 small head radicchio or 1 small bunch arugula, well washed and spun dry

8 to 12 slices whole-grain bread

Follow directions as above.

POM Wonderful: Cosmopolitan and Vinaigrette

 

Several months ago I was delighted to receive a free case of POM Wonderful. I asked Facebook friends to suggest recipes; the replies that came back most often were requesting a recipe from me similar to Wendy's Pomegranate Vinaigrette. I have eaten Wendy's Apple and Pecan Salad with the pomegranate vinaigrette and highly recommend it for a quick and quite tasty lower calorie alternative for a fast food restaurant.

It was easy to find recipes using pomegranates; Nigella Lawson alone must go through dozens of pomegranates if only for their beautiful color. I wanted to locate a few ways to use the juice before I drank every bottle in my very fave Pomegranate Cosmopolitan. Seriously. They are to die for.

Ina Garten's Pomegranate Cosmos

• 2 cups (16 ounces) good vodka (recommended: Stolichnaya or Finlandia)
• 1 cup (8 ounces) orange liqueur (recommended: Cointreau)
• 1 cup (8 ounces) pomegranate juice (recommended: POM Wonderful)
• 1/2 cup freshly squeezed lime juice (3 limes)
• Lime peel strips, to garnish

Combine the vodka, orange liqueur, pomegranate juice, and lime juice in a pitcher and refrigerate until ready to use. Pour the mixture into frozen martini glasses with a twist of lime peel and serve immediately.

Pomegranate Vinaigrette
Adapted from the Pear and Apple Salad with Cranberry Vinaigrette at Jan CAN Cook

Ingredients:
1/2 cup rice vinegar
1/2 POM Wonderful pomegranate juice
1/4 cup minced dried cranberries
1 tablespoon minced shallot
2 teaspoons sugar
1/2 teaspoon chopped fresh rosemary
2 teaspoons extra virgin olive oil
Salt, to taste
Fresh black pepper, to taste

Directions:
Combine and whisk the rice vinegar, pomegranate juice, cranberries, shallot, sugar, rosemary, olive oil, salt, and black pepper. Let the dressing stand for the flavors to meld.

I wasn't convinced I would like something so sweet, yet it had enough balance that I didn't notice the sweetness. It was so good that I plan to add this to my list of vinaigrette recipes.

(Thank goodness for spellchecker! Pomegranate AND Vinaigrette are tricky.)

Cooking in the Fast Lane: Steak Pinwheels on Bed of Spinach

Since I'm still relatively new at this cooking thing, I am not very confident in a crunch. I need practically an entire day to prepare a 30-minute meal. Neither have I advanced to any recipe that calls for "kitchen twine". Recently when I wanted a little zsa zsa zsu but from my own kitchen and in a hurry, I summoned the hours spent watching Ina and for the mellowness of Nigella to see me through.

I selected steak pinwheels over a bed of spinach. The pinwheels were prepared for cooking with button mushrooms and Provolone cheese by my local grocery store and I did the rest. I was so proud! Doesn't it look fancy? I was equally proud of how it tasted.

Here's what I did:

1) Purchase steak pinwheel from butcher. Or, if unlike me, you are not afraid of kitchen twine, you can prepare your own. Here's a video for you. You can ask your butcher to butterfly the steak.

2) Preheat oven to 400-degrees. Brush both sides of steak with olive oil and season with salt and pepper.  Gently place steak in pan over high heat to sear for 1-2 minutes or until brown.

3) In baking dish, add pre-washed baby spinach leaves. Drizzle with a small amount of olive oil, salt, and pepper. Sliver one clove of garlic and add. Toss to cover spinach leaves. Place seared steak on top of spinach leaves. Remember: Spinach wilts when heated so you will need lots of spinach leaves for an adequate serving.

4) Cook in preheated oven for 12 minutes or longer. 

5) Remove from pan and allow to rest for 5-10 minutes. I left the spinach in the pan until time to plate, stirring occasionally, since it loses its heat so quickly. Remove the twine carefully and serve.

Did I mention I like my steak rare? Flank steak is not known for being a tender cut of beef and braising is usually the recommended method of cooking. By cooking this quickly on a high heat and only to rare, I was able to achieve some tenderness. By allowing the meat to rest before slicing, it maintained its juiciness.

A side of roasted red peppers, onions, and thinly sliced potatoes rounded out the meal. Dessert was a scoop of black cherry ice cream drizzled with chocolate syrup.  

Zsa zsa zsu? Accomplished.

Color Your Plate With Strawberries

Spring is just around the corner! In Alabama, strawberries begin to ripen around the end of March, first of April. In fact, they are the first fruit to ripen in the spring. Sweet and delicious, strawberries can be eaten fresh or used in salads, jams, smoothies, and numerous desserts. Alcoholic and nonalcoholic strawberry daiquiris and margaritas are welcomed as well.

Ounce for ounce, strawberries contain more Vitamin C than citrus fruit. One cup of fresh sliced strawberries has only 55 calories. They also naturally contain dietary fiber and potassium. Plus, they are virtually fat-free!

Why do we need Vitamin C (ascorbic acid) in our diets?

• Works as an antioxidant to inhibit damage to body cells
• Is required for the formation and maintenance of collagen (the base for all connective tissues)
• Is an anti-inflammatory
• Is necessary for the synthesis of carnitine, a molecule essential for the transport of fat to mitochondria
• Plays a role in the synthesis of the neurotransmitter norepinephrine
• Protects iron in the intestines from oxidation—promotes absorption
• Protects vitamin E in the blood from oxidation—may recycle to its active form (source)

When selecting strawberries, look for bright red berries with the green caps on. Visually check the berries to make sure there is no mold growth. Caution: If there is mold on one berry, the mold spores will have traveled to all the berries so do not use. It is best to use your strawberries as soon as they are purchased or harvested. Store unwashed berries loosely covered with plastic wrap in the coldest part of your refrigerator for two to three days at most. Do not wash berries until ready to use. To wash, rinse under cold running water and allow to drain, preferably in a colander. When ready to use, remove the green cap with a plastic-tipped vegetable peeler or paring knife without removing any of the fruit. (source)

Color your plate with RED by adding nutritious strawberries. A few favorite strawberry recipes:
Southern Strawberry Sweet Iced Tea
Speedy Strawberry Lemonade
Green Salad with Strawberries and Goat Cheese
Neely's Strawberry Pie
Chocolate-Dipped Strawberries

March 9th is Registered Dietitian Day

From The American Dietetic Association:
Registered Dietitian Day was created by the American Dietetic Association to increase the awareness of registered dietitians as the indispensable providers of food and nutrition services and to recognize RDs for their commitment to helping people enjoy healthy lives. Registered Dietitian Day and National Nutrition Month® promote ADA and RDs to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.

• Registered Dietitians are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
• Registered Dietitians have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
• Registered Dietitians use their nutrition expertise to help individuals make unique, positive lifestyle changes.
• Registered Dietitians work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
• Registered Dietitians are advocates for advancing the nutritional status of Americans and people around the world.

Jalapeno Mayonnaise

Last Friday my office was treated to lunch from the Tuscaloosa restaurant, Desperados Steakhouse (menu), which included a fresh green salad, grilled chicken sandwiches, macaroni and cheese, and brownie bites. What caught my eye and what took the grilled chicken sandwiches to the level of delicious was the bright green and inviting jalapeno mayonnaise.

Let's face it. Grilled chicken can be b-o-r-i-n-g. This spicy mayonnaise made a regular grilled chicken sandwich "look like it's got a party dress on - but it's not wearing uncomfortable shoes" (to paraphrase Nigella Lawson and my favorite 'foodie' quote).

I couldn't wait to try it at home. I searched recipes and decided to go with what I had available in the fridge. If your jalapeno pepper turns out to have less heat that you want, the addition of scallions, extra white or black pepper or even a couple of dashes of hot sauce could help.

Jalapeno Mayonnaise

Source

1 cup good mayonnaise

2 Tbsp sour cream

2 tsp chopped jalapenos (I removed the seeds but this could help increase the heat.)

¼ heaping cup minced fresh cilantro

2 tsp cider vinegar

Salt and black pepper, to taste

Blend ingredients until smooth. Season to taste.

I had some leftover Rotisserie chicken that I had purchased at the grocery store so I used that for my sandwich. It looked a bit anemic in its photo "close-up", but there was nothing anemic about how it tasted.

Turkey and Red Pepper Hash

I didn't grow up eating hash. In fact, the only time I heard the term 'hash' was connected to corned beef. I'm fairly certainly I would not have eaten either of those things at the time. My palette has improved as I've aged!

I rarely use ground turkey but would like to include this more often. I found this recipe by Martha Rose Shulman in The New York Times. She writes: "This sweet and spicy turkey and red pepper hash is much like a beef picadillo that might be used to fill an empanada or to stuff a chili pepper. I make quick soft tacos most often with warm corn tortillas."  There was indeed a sweetness that I didn't expect. The expression on the face of my cat, Jules, when he smelled the ground cloves was priceless! 

Turkey and Red Pepper Hash
Yield: Six to eight servings

Ingredients:
1 (28-ounce) can tomatoes, with juice
2 tablespoons canola oil
1 medium red onion, finely chopped
2 red bell peppers, cut in small (1/4 inch) dice
2 large garlic cloves, minced
Salt, to taste
1 1/2 pounds ground turkey
10 black peppercorns, ground in a spice mill
1 teaspoon ground cinnamon
2 teaspoons medium-hot chili powder
4 cloves, ground in a spice mill (1/2 teaspoon ground cloves)
1 tablespoon plus 1 teaspoon rice vinegar

For serving:
12-16 corn tortillas
3 tablespoons chopped cilantro

Directions:
1. Blend the tomatoes with their juice until smooth in a food processor fitted with the steel blade or in a blender. Set aside.

2. Heat the oil over medium heat in a large, heavy nonstick skillet. Add the onion. Cook, stirring, until tender, three to five minutes. Add the bell pepper, garlic, and a pinch of salt. Cook, stirring, until crisp-tender, about five minutes.

3. Add the turkey to the pan and season with salt, ground pepper, cinnamon, chili powder and cloves. Raise the heat to medium-high, and press the turkey into a layer in the pan. Let it brown for a minute or two. Continue to stir, press down into the pain and cook until all of the meat is nicely browned.

4. Stir in the pureed tomatoes and vinegar, and bring to a simmer. Turn the heat to medium-low and simmer. Stir in the puréed tomatoes and vinegar, and bring to a simmer. Turn the heat to medium-low, and simmer uncovered, stirring often, until the tomatoes have cooked down and caramelized slightly, 20 to 30 minutes. Taste and adjust seasoning. Remove from the heat, serve on hot corn tortillas and sprinkle with chopped cilantro.

Alternatively, use as a filling for enchiladas, quesadillas or vegetables. I'm not a big fan of corn tortillas - I prefer flour - but it was pretty good. I also tried this recipe as a main entree with an artisan roll. I preferred it this way and I highly recommend it.

Advance preparation: This dish will keep for three or four days in the refrigerator.

Calories per serving (includes two corn tortillas per serving): 245 calories

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

March is National Nutrition Month

Let Color Be Your Guide to Nutritious Meals and Eat Right with Color During National Nutrition Month

Press Release

While the trees may be bare in March, there are still plenty of colorful and nutritious foods to fill your plate. During the 2011 National Nutrition Month^®, the American Dietetic Association encourages everyone to add color and nutrients to your meals through this year's theme: "Eat Right with Color."

"Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients, each with a different bundle of potential benefits for a healthful eating plan," says registered dietitian and ADA Spokesperson Karen Ansel.

"Healthy eating includes more than counting calories alone. In fact, most children don't get enough of all the essential nutrients critical to normal growth and development," says Ansel.

"Food variety supplies different nutrients, so to maximize the nutritional value of your meal, include healthful choices in a variety of colors."

Ansel offers ways to brighten up your plate in every season with this quick color guide.

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

Ansel recommends choosing a variety of colors when shopping for seasonal fruits and vegetables. "And for additional options in the color palette, choose frozen or dried fruits and vegetables available throughout the year," she says. 

"Instead of grilled chicken and mashed potatoes, consider painting a more colorful plate, such as grilled chicken topped with salsa, mashed sweet potato, asparagus and spinach salad with orange slices. A colorful meal is not only visually appealing, but it also contains a variety of nutrients and is quite flavorful," Ansel says.

For more information on how to "Eat Right with Color," visit ADA's National Nutrition Month website for a variety of helpful tips, fun games, promotional tools and nutrition education resources.

Last two photos by iStock