Greek Frittata

Have I mentioned eggs are versatile? Eggs can be fried, scrambled, hard-boiled, soft-boiled, served over-easy, Sunny side up, and folded into an omelette. They're a main player in our favorite baked goods, some sauces and, of course, mayonnaise. There's eggnog or you can even drink them Rocky-style, but please use heed safety advice when using raw or slightly cooked eggs (see below). They can even be dyed, hidden, and hunted on the Easter observance.

When the quiche, a savory open-faced egg dish with a pastry crust, became trendy in American culture it sparked a funny backlash in the 1982 book, "Real Men Don't Eat Quiche" by Bruce Feirstein. Lastly, eggs make up the frittata, a dish similar to a quiche but without the pastry crust.

The preparation of a frittata is always the same, no matter what ingredients you choose to add - meats, vegetables, potatoes, onions, cheese, tomatoes, and/or variety of vegetables. Frittatas may be served hot, warm, room temperature or cold, but they don't reheat very well.

Standard Frittata Ingredients:
2 to 10 large or extra-large eggs
Salt and freshly ground pepper
1 to 3 tablespoons low-fat milk
1 tablespoon extra virgin olive oil
The filling of your choice (leftovers are ideal to use here)

Pan size for a frittata:
2 eggs = 8-inch skillet
4-8 eggs = 10-inch skillet
10 eggs = 12-inch skillet

For a small frittata:
1. Beat eggs in bowl with a fork. Stir in the salt, pepper, milk, and the filling.
2. Heat olive oil over medium-high heat in a nonstick pan. Drop a small amount of the egg mixture into the pan; if the egg sizzles then the pan is ready. Pour in the egg mixture, and gently swirl the pan around to distribute the egg mixture evenly in the pan. Lift the edges with a spatula so the liquid eggs can run underneath during the first few minutes, and cook. Once it has set, slip it out of the pan onto a plate. Note: If the top is still runnier than you prefer, you can place the pan under the broiler until it sets, but watch closely to prevent burning.

Notes for larger frittatas:
A larger frittata will need to be covered and cooked over a low heat for 5-10 minutes, depending on the number of eggs. Shake the pan gently every once in awhile. This will need to be finished under a broiler for 1-3 minutes, watching carefully. It should be slightly browned and puffed slightly. Cut into squares, wedges or smaller bite-sized diamonds.

My spin on the Greek Frittata recipe below was to wait and add the cherry tomatoes, olives, and feta cheese after the eggs, onion, and spinach were almost completely set and then put under the broiler for just under a minute. This enabled me enjoy the maximum from the Greek-inspired flavors, making this my favorite frittata dish to date.

Greek Frittata
Recipe, Meatless Monday / Domestic Divas
Yield: 4 servings

Ingredients:
3 whole eggs and 3 egg whites, beaten
1/2 cup red onion, diced
1/4 cup cherry tomatoes, halved
1/4 cup Greek black olives without pits, chopped
1 cup fresh spinach (I clipped off the stems.)
2 tablespoons feta cheese, reduced-fat
2 tablespoons extra virgin olive oil, plus more for drizzling
Salt and freshly ground pepper (use salt sparingly, as the feta and olives are salty)

Directions:
1. Set the oven to broil. Prepare your ingredients.

2. In a small 8-inch pan, heat the olive oil over medium heat. Add the onions and saute until translucent (about 5-7 minutes). Add spinach and wilt. Drop a small amount of egg mixture to the pan; if it begins to sizzle, it is ready. Pour in eggs. Gently swirl the pan for the egg mixture to begin to set. This will not take long. Top with the halved cherry tomatoes, placing them cut side up, and the olives. Sprinkle with feta and drizzle with olive oil. Season with salt and pepper. Continue to cook for a few minutes until the frittata begins to set.

3. If top remains runny, transfer the pan to the oven and cook under the broiler until the eggs are fully cooked until slightly brown, slightly puffed up, and no longer runny. Allow to rest for 5 minutes before cutting into 4 pieces.

Safety advice: To reduce the risk of salmonella or other food-borne illness, use only fresh, properly refrigerated, clean grade A or AA eggs with intact shells. Avoid contact between the contents of the egg (yolk or white) and the shell. If in doubt, do not consume.

Scrambled Eggs: The Forgotten Comfort Food

Photo: iStock

What's your favorite comfort food? Mac and cheese, creamed potatoes, and chocolate, all of which I love too, are favorites I read about most often. As for me and especially after a long day, I love to curl up on the sofa with a plate of scrambled eggs. Whether I eat anything with them is inconsequential, as the eggs themselves are the stars.

It took me a long time to perfect my scrambled eggs simply because I did not take the time to prepare them as lovingly as they deserved. I have learned that time and lower heat make all the difference in yielding a moist and delectable dish. I'm certain my food science instructor told me that in class many years ago, so I will say to him now: it was not you, it was me.

Speaking of food science, here is Alton Brown's recipe for perfect scrambled eggs. I tend to follow this method personally but you may have your own preferred recipe or method. If so, feel free to share it in the comments section. Note: I usually have two to three eggs max, but the recipe below is given as written by Brown.

Scrambled Eggs
Recipe, Alton Brown

Ingredients:
5 eggs
5 tablespoons milk
1 pat butter
Kosher salt
Ground black pepper
Chives or parsley to garnish (optional)

Directions:
In a small mixing bowl, combine eggs and milk with a fork. In a non-stick skillet, melt the butter over medium-low heat until it bubbles. Stir a pinch of kosher salt into egg mixture then pour into pan, stirring slowly with a heat resistant rubber spatula. As soon as curds begin to form, increase heat to high and instead of stirring, use the spatula to fold the eggs over themselves while gently shaking the pain with your other hand. As soon as no more liquid is running around the bottom of the pan, remove from the heat and serve. Season with fresh black pepper and garnish with fresh chives or parsley. Remember: if they look done in the pan, they'll be over-done on the plate.

Questions or concerns about cholesterol? Learn the facts here from the American Heart Association.

Superstars: Dark Green Leafies

Dark, Leafy Greens: Great Ways to Prepare Them

Note: If you are on anticoagulant therapy, such as Coumadin^®, please speak with your physician before significantly changing your intake of dark, leafy greens.

People have touted the health benefits of eating dark, leafy greens for quite some time. One cup of kale provides more than 100% of your daily need for vitamins A, C, and K and is a good source of folate, B vitamins, copper, manganese, and fiber—all wrapped up in a little 33-calorie package. Did you know that almost half the calories of spinach come from protein?  Consumption of dark, leafy greens also is linked to the prevention of cardiovascular disease and cancer. 

The problem is that if you give someone a big bunch of greens and tell them to “eat up,” many people are at a loss with what to do, especially with the heartier greens, such as kale, collard greens, and dandelion greens. Working these greens into recipes and dishes usually is the best option for most individuals, save the few who naturally like the taste of dark, leafy greens.  Below are some ways to get bunches of these greens into your diet in a tasty, satisfying way!

Smoothies

What better way to eat your greens than to drink them! When blended with fruit, ice, and even some milk or yogurt, even the most rugged greens become smooth and tasty. Regular blenders can do a good job with greens such as spinach, parsley, cilantro, or watercress. Check out this Groovy Green Smoothie recipe. Consider a high-powered blender for tougher greens, such as kale and collard greens. 

Omelets

Spinach is an especially good option for adding to omelets. Other tasty options include arugula, beet greens, and parsley. The key is to choose greens that soften quickly, but ones that do not release too much liquid. Check out this omelet recipe with turnip greens, goat cheese, and chili!

Grilled

Radicchio, not technically green but still a very nutrient-dense leafy vegetable, and endive are great options to throw on the grill. Serve with flavorful companions such as roasted peppers, olives, herbs, and/or a bit of cheese. Try these recipes for Grilled Endive With a Chipotle Yogurt Dressing or Balsamic-Grilled Radicchio With Shaved Pecorino!

Pasta sauce

Heartier greens, such as collards and kale, can cook down and soften during the simmering period, providing an additional texture to sauce. Make sure to chop the greens into bite-size pieces for the best results! Try Asian Radish Greens Pasta Sauce Over Soba Noodles or Pasta With Greens & Tomato Sauce. Remember, you can make a pesto chock full of greens, such as basil and parsley—just go a bit easy on the olive oil, pine nuts, and cheese for a lower fat version.     

Baked

Baked kale chips are amazingly fast, easy, and healthy! Simply wash the kale, tear into bite size pieces, and add a pinch of salt and/or some spices and a dash of olive oil. Toss the kale to coat and then spread across a baking sheet. Bake at 350° F for 10−15 minutes until the kale is crispy and enjoy! You also can bake them into Italian classics, such as this lower calorie Goat Cheese and Three-Greens Lasagna.

Soups and stews

Many classic soups and stews include dark, leafy greens, such as kale, mustard greens, and turnip greens. Similar to pasta sauces, soups and stews are cooked for a long time, so the greens can soften and provide a texture and taste to contrast the other ingredients. Greens go especially well in tomato-based stews or soups with beans. Try this Lentil and Green Collard Soup flavored with cumin, cinnamon, garlic, and lemon or a fantastic Tuscan Bean Soup with kale and pancetta (optional). 

Sautéed

Whether cooked with bacon or lentils, collard greens create the foundation of some classic side dishes. Try cooking kale or Swiss chard with some olive oil, fresh garlic, lemon zest, and a dash of Romano or Parmesan cheese for an Italian-style satisfying side! The sweet, savory, and spicy flavors from the pine nuts, raisins, and red pepper flakes in Sautéed Greens With Pine Nuts and Raisins nicely complement the slightly bitter component of the greens.

Shredded

When shredded finely, even tougher greens become easy to handle. You can shred greens for a healthy garnish on mashed potatoes or mix them into your favorite coleslaw recipe. Use a combination of shredded greens with some quinoa, mint, lemon juice, and olive oil to make a simple tasty “tabbouleh.” Check out this quick-and-easy Shredded Kale Salad.

Wraps

Crunchy greens that contain a good amount of water, such as Swiss chard, bok choy, escarole, or romaine lettuce, make fantastic “wraps” for a variety of fillings, ranging from roasted eggplant, tomatoes, onion, and garlic to teriyaki chicken with mandarin oranges. Check out this kid-friendly Sweet and Savory Swiss Chard Wrap.

References and recommended readings

American Institute for Cancer Research. Foods that fight cancer: dark green leafyvegetables. 

CalorieKing.com. Nutrition data for kale.

Kontogianni M, Yannakoulia M, Kuhn L, Shah S, Day K, Mantzoros CS. Nutrition recommendations and interventions for subjects with cardiovascular disease. Mantzoros CS, ed. In: Nutrition and Metabolism: Underlying Mechanisms and Clinical Consequences. New York, NY: Humana Press; 2009:229-230. 

Self.com. Nutrition data for spinach. Available at: SelfNutritionData 

Sources: RD411, Ensure, Jason Machowsky, MS, RD, CSCS, iStock

Meat Loaf Florentine

One might think this recipe would be found in a cookbook for parents who were trying to sneak vegetables into their children's diets. A parent could still try this, I suppose, but even I was picking out the vegetables and pushing them to the side. Let's just say this was not Ina's meatloaf.

Why would I post a recipe that I did not particularly like? Because you might like it. It is not for me to say but to share.

Meat Loaf Florentine

Recipe, Thyme for Cooking, the Blog...and Life in France

Ingredients:

1 lb ground beef or beef/sausage mixed

1 medium onion, 1/2 cup finely chopped

3 oz mushrooms, about 3/4 cup finely chopped

1 carrot, about 1/3 cup finely chopped

1-2 stalks celery, about 1/3 cup finely chopped

2 cloves garlic, minced

8 oz frozen spinach

1 tablespoon olive oil

2 eggs

1/2 cup bread crumbs

1/2 cup red wine

1/4 cup ketchup

1 teaspoon dried thyme

1 teaspoon dried basil

2 teaspoons parsley

1 can (8 oz.) tomato sauce

Finely chop onion, carrot, celery, mushrooms and mince garlic. Heat oil in large nonstick skillet over medium-high heat. Add onion, carrot, celery, and garlic and saute until they start to get tender, about 8 minutes or until onion becomes transparent. Add mushrooms and spinach, and stir until combined. Remove and spread vegetables on a plate to cool slightly.

In a large bowl, lightly beat eggs. Add bread crumbs, wine, ketchup and herbs and mix well. Add meat and mix. Add about a third of the vegetables and mix. Add remaining vegetables and mix well (use clean hands to combine mixture well). Put mixture into baking pan and mold it into the shape of a loaf. Cover and bake at 400-degrees for 45 minutes. Remove and pour tomato sauce over the top. Bake, uncovered, 15 minutes or longer or until done. Remove and let rest 5 to 10 minutes.

My cooking lesson: What is missing from the original recipe that might have improved my acceptance? Salt and pepper! The other notes I made were to very finely chop or mince the vegetables and to make sure the vegetables are better combined before transferring to cool. I also made a note to use cooked fresh spinach instead of frozen. 


Try this recipe as written or see what you can do. How would you tweak this recipe so that children (or an old aunt, like me) would eat it?

National Nutrition Month: Diet and Lifestyle Book Reviews

Consumer Diet and Lifestyle Book Reviews

Diet books routinely top the best-seller lists, and new diet plans come out seemingly every day. To help you understand which diets are reasonable and which should be avoided, current and former Academy spokespeople have reviewed a number of diet books, asking such questions as:

• What claims does the author make?
• What does his or her diet plan entail?
• Are there nutritional weaknesses in the plan? Strengths?
• What’s the registered dietitian’s bottom-line assessment of the book?

As registered dietitians, Academy spokespeople have the knowledge and expertise to help decipher fact from fad in order to help you develop a healthy eating plan that is right for you.

LATEST REVIEWS

• The 4 Hour Body: An Uncommon Guide to Rapid Fat–Loss, Incredible Sex, and Becoming Superhuman
  Written by Timothy Ferriss; Reviewed by Heather R. Mangieri, MS, RD, CSSD, LDN


• The 17 Day Diet
  Written by Mike Moreno, MD; Reviewed by Manuel Villacorta, MS, RD, CSSD


• The Amen Solution
  Written by Daniel G. Amen, MD; Reviewed by Angela Ginn, RD, LDN, CDE


• Cinch! Conquer Cravings, Drop Pounds and Lose Inches
  Written by Cynthia Sass, MPH, RD; Reviewed by Judy Caplan, MS, RD


• Clean & Lean Diet
  Written by James Duigan; Reviewed by Dee Sandquist, MS, RD, LD, CDE


• Crazy Sexy Diet: Eat Your Veggies, Ignite Your Spark and Live Life Like You Mean It!
  Written by Kris Carr; Reviewed by Marjorie Nolan, MS, RD, CDN, ACSM-HFS


• The Dukan Diet
  Written by Dr. Pierre Dukan; Reviewed by Karen Ansel, MS, RD, CDN


• Full: A Life without Dieting
  Written by Michael A. Snyder, MD, FACS; Reviewed by Jessica Crandall RD, CDE


• The Game On! Diet
  Written by Krista Vernoff and Az Ferguson; Reviewed by Joy Dubost, PhD, RD


• Healthy Eating for Lower Blood Pressure
  Written by Paul Gayler with Gemma Heiser; Reviewed by Constance Brown-Riggs, MSEd, RD, CDE, CDN


• The Italian Diet
  Written by Gino D’Acampo; Reviewed by Melinda Johnson, MS, RD


• Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great
  Written by Felicia Stoler, RD, DCN, MS; Reviewed by Melissa Joy Dobbins, MS, RD, LDN, CDE


• The New Sonoma Diet: Trimmer Waist, More Energy in Just 10 Days
  Written by Connie Guttersen, PhD, RD; Reviewed by Vandana R. Sheth, RD, CDE


• Prevent a Second Heart Attack
  Written by Janet Bond Brill, PhD, RD, LDN; Reviewed by Ximena Jimenez, MS, RD, LDN


• The Super Health Diet: The Last Diet You Will Ever Need
  Written by K.C. Craichy; Reviewed by Deborah Beauvais, RD, CDN, SNS 

Press Release - The Academy of Nutrition and Dietetics

Strawberry and Spinach Salad with Feta Cheese

Strawberries in my household are usually eaten whole as quickly as they are washed, so they rarely last long enough for me to enjoy a salad. But, when I found a large bag of fresh spinach and a container of fresh strawberries in last week's vegetable box provided by Freshfully, I immediately thought of this salad and was determined to prepare it.

This combination of ingredients is one big dose of Vitamin C! Plus, the salad is colorful and versatile. Instead of sliced almonds, one can add toasted pine nuts, candied walnuts, or candied pecans. Use goat cheese, Gorgonzola or blue cheese. Poppyseed, raspberry, or  a balsamic dressings can be substituted for the red wine vinaigrette.

Strawberry and Spinach Salad with Feta Cheese

Ingredients:
4 cups spinach, chopped
2 cups strawberries, sliced
1/2 cup feta cheese, crumbled
Slivered almonds

Red Wine Vinaigrette (from Giada de Laurentiis)
1/2 cup red wine vinegar
3 tablespoons fresh lemon juice
2 teaspoons honey
1 cup extra virgin olive oil
2 teaspoons salt
Freshly ground black pepper

Directions:
For the salad: Toss together all ingredients in a large serving bowl. Set aside while you make the dressing.
Preparing the dressing: Combine red wine vinegar, lemon juice, honey, salt and pepper in a blender or food processor. Pulse to combine and then with machine running, add the olive oil until all ingredients come  Drizzle dressing over salad and toss to coat.


Photo by iStock

Maple-Glazed Chicken Breast with Mustard Jus

Almost everyone likes chicken and almost everyone, at some point, runs out of ideas on how to prepare it. Despite the fancy title, this recipe was easy to prepare and would make an impressive entree for guests without spending a lot of money. There are several steps, but all are prepared in the same pan for easy clean-up. Ding, ding, ding. We have a winner.

I used the chicken breasts I had already purchased and roasted those in the oven first, since it would take longer to cook. The glaze was sweet so the mustard jus (sauce) helped balance that beautifully. I loved, loved, loved the bread crumbs! And, they dress up an otherwise boring chicken breast. Bonus: I discovered the jus and bread crumbs made a delicious topping for the spinach, a topping I will use again when serving spinach.

Maple-Glazed Chicken Breast with Mustard Jus
Recipe, Food & Wine


Ingredients

• 1 tablespoon(s) unsalted butter 
• 1 cup(s) fresh bread crumbs
• 1 tablespoon(s) chopped parsley 
• Salt and freshly ground pepper 
• 1 tablespoon(s) extra-virgin olive oil 
• 4 6-ounce boneless chicken breast halves, with skin
• 2 tablespoon(s) pure maple syrup 
• 1 tablespoon(s) sherry vinegar 
• 1/2 cup(s) chicken stock 
• 2 tablespoon(s) Dijon mustard 
• 
  
• Directions

• 1. Preheat the oven to 450°. In a large ovenproof skillet, melt the butter. Stir in the bread crumbs and cook over moderate heat until golden. Stir in the parsley and season with salt and pepper. Transfer to a plate and let cool. Wipe out the skillet.
• 2. Add the olive oil to the skillet and heat until shimmering. Season the chicken with salt and pepper and add it to the skillet, skin side down. Cook over moderately high heat until the skin is browned, 3 minutes. Flip the chicken and roast in the oven for 7 minutes, until just cooked through.
• 3. Return the skillet to the burner. Add the syrup and vinegar; bring to a boil. Turn the chicken skin side down and cook until richly glazed, about 30 seconds; transfer to plates skin side up. Add the stock to the skillet and boil until reduced by one-third, scraping up any browned bits from the bottom. Stir in the mustard and season with salt and pepper. Spoon the sauce over the chicken. Top with the bread crumbs and serve.

Note: The recipe is a modified version of a dish served at Emeril's in New Orleans where chicken breasts are glazed with maple syrup, sherry vinegar and orange juice infused with anise and various spices.

Today is Registered Dietitian Day

This month is National Nutrition Month and today is Registered Dietitian Day. The above video honors dietitians from all 50 states; the District of Columbia; over 30 countries; and, more than 1600 dietitians from Twitter, Facebook, and other social media areas on the Internet.


How Registered Dietitians Can Improve the Health of Americans and Save Health Care Dollars

A registered dietitian or “RD” serves as an integral liaison in helping individuals and communities make changes for a healthy delicious diet.

1. You have prediabetes and want to stave off diabetes. A registered dietitian can change your life by teaching you skills that will help you lose and keep off weight and keep diabetes at bay.

2. Your community has high levels of obesity. A registered dietitian can work with public health, government, school and other local leaders to create wellness programs that promote healthful eating and physical

activity for everyone.

3. You are a marketing manager for a large food company and know consumers’ preference for good-tasting food that is healthy. A registered dietitian can make the connection and work with your food scientists to develop new products that will be successful in the marketplace.

4. You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.

5. You have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. A registered dietitian will work with you to develop an eating plan for your new needs.

6. You realize you need to feed your family healthier foods but you do not cook. A registered dietitian who has special culinary skills can teach you how to cook in a simple, convenient way.

7. Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.

8. Your community wants more local foods to be available. A registered dietitian can lead efforts to make sure foods will not only be healthy but also will positively affect the local economy.

9. You just had your first child, are concerned the baby is not eating enough and need help and confidence for breastfeeding. A registered dietitian can provide guidance and assurance that you and your infant are getting enough iron, vitamin D, fluoride and B vitamins.

10. Your mother, who is increasing in age, wants to stay in her home. A registered dietitian leading a local congregate dining and home delivered meals program can obtain a nutrition screening to make sure this happens.

To find a registered dietitian, ask your physician for a referral or go to www.eatright.org.

Information provided by the Academy of Nutrition and Dietetics.

Lemon Meringue Poke Cake

I've been poked on Facebook. I've sung along with "Poke Salad Annie". I've even eaten poke salad (I think). But, I'd never had "poke" cake. Unfortunately, the poke cake story was less interesting that it sounded. One just pokes holes in the cake so that lemony goodness can seep into the cake. When you read the recipe, you'll understand.

I have one word for this recipe: sweet! This cake is an experiment in extreme-lemon and extreme-sweetness. Anyone with a sweet tooth is going to be extremely happy. If you have objection to baking shortcuts then move on. Nothing to see here.

Lemon Meringue Poke Cake
Recipe, Oh, Bite It!

Ingredients:
1 box lemon cake mix (plus ingredients listed on box)
1 jar lemon curd
1 container of white frosting
1 container of Marshmallow Fluff
1 lemon

Directions:
1. Preheat oven to 350-degrees. Grease and lightly flour a 13-in x 9-in sheet cake pan or your cake pan size of choice.
2. Prepare the cake mix, according to the instructions. Zest the lemon and add the zest to the batter.
3. In a medium bowl, stir the juice from the zested lemon with the jar of lemon curd, set aside.
4. In a second medium bowl, prepare the "meringue" topping by simply combining the jar of Marshmallow Fluff with the container of white frosting, set aside.
5. Remove the cake from the oven and allow to cool for a few minutes. "Poke" holes in the cake. Pour the lemon curd over the cake, allowing it to seep into the cake.
6. Top with the "meringue".

March is National Nutrition Month: Get Your Plate in Shape!

Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

March is National Nutrition Month! 

Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups. Try the following tips to “Get Your Plate in Shape.”

Make half your plate fruits and vegetables.
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables. Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.

Make at least half your grains whole.
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.

Switch to fat-free or low-fat milk.
Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

Vary your protein choices.
Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Twice a week, make seafood the protein on your plate. Keep meat and poultry portions small and lean.

Cut back on sodium and empty calories from solid fats and added sugars.
Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks. Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt. Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods. Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese. Switch from solid fats to oils when preparing food.

Enjoy your food but eat less.
Get your personal daily calorie limit at www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat. Avoid over-sized portions. Use a smaller plate, bowl and glass. Cook more often at home, where you are in control of what’s in your food.

When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.

Write down what you eat to keep track of how much you eat.

If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.

Be physically active your way.
Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.

Children and teens: Get 60 minutes or more a day.
Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.

Find more healthy eating tips at:
• www.eatright.org
• www.kidseatright.org
• www.ChooseMyPlate.gov

©2012 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

This tip sheet is provided by:
Source: Let’s Eat for the Health of It, www.ChooseMyPlate.gov.
For a referral to a registered dietitian and for additional food and nutrition information visit
www.eatright.org or ask your physician.

Weight Watchers: Corn, Bacon and Potato Chowder

It goes without saying that I haven't grasped the photography thing yet. Even when I think I have a post-worthy photo, an errant ingredient pops up like this over-sized red pepper.

That said, I was headed to Ginza's Sushi and Korean BBQ for lunch, but inclement weather resulted in my stopping at the grocery store instead. This chowder was just what the body needed. Both filling and comforting, I loved the sweet corn and that last hint of hot sauce in my mouth as I swallowed. I didn't think the Canadian bacon added a lot to the dish, but it was a good substitute for bacon. Comforting, easy, healthy. (Substitutions: I used Del Monte Summer Crisp Whole Kernel Golden Sweet  Corn, which is the closest I've found to fresh corn.)

Corn, Bacon and Potato Chowder
Recipe, Weight Watchers (6 Points)
Yield: 4 servings

Ingredients 1 medium uncooked yukon gold potato(es)    1 spray(s) cooking spray    1/2 cup(s) uncooked celery, chopped    1/4 cup(s) (chopped) uncooked onion(s), chopped (or 1 large shallot)    4 piece(s) corn on the cob, kernels removed with a knife    1 cup(s) sweet red pepper(s), diced    4 oz uncooked Canadian-style bacon, diced    2 cup(s) fat-free skim milk    1/2 tsp table salt    1/4 tsp black pepper    1/8 tsp hot pepper sauce, or to taste    Instructions Pierce potato in several places with a fork; microwave on high power until tender, turning over once, about 8 minutes. Allow to cool; peel and mash. Meanwhile, coat a large saucepan with cooking spray. Add celery, onion, corn and red pepper; sauté over medium-high heat for 5 minutes. Stir bacon and milk into saucepan; stir in mashed potato and mix well. Season with salt, pepper and hot pepper sauce; stir to combine. Cover and simmer 10 minutes (do not allow to boil). Yields about 1 1/2 cups per serving. Notes Feel free to substitute your favorite fresh vegetables like asparagus and broccoli for the red pepper. Or to save time, substitute 2 cups of frozen corn and 1 cup of frozen, diced bell pepper for the fresh corn and red pepper.