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Interested in a personalized Fresh Start? Check out the Services page. April 30th, 2013 FreshStartRD
Looking for a clean, whole food margarita recipe? Here it is. I’ve never been a fan of margarita (or other cocktail) mixes, not only because of the sweet-and-sour mix taste, but because of their ingredients: artificial flavors & colors, as well as high fructose corn syrup. There’s “skinny” mixes out there now, but I’d rather steer clear of the artificial sweeteners too. Even agave syrup can be just as processed as high fructose corn syrup.
Fresh & Clean No-Mix-Required Lime Margarita
Ingredients
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Juice of 1 fresh lime (a citrus press comes in handy here; roll it on the counter before cutting in half)
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2 shots blanco (white) tequila
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1 shot triple sec
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2 shots water
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1/2 shot simple syrup, more if you like sweeter cocktails (can be made ahead by simmering 1 part water + 2 parts sugar*, then stored in a jar in your bar area
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Ice
Method
- Add all ingredients to a cocktail shaker & shake.
- Pour into a chilled, salt-rimmed margarita glass & garnish with a lime wedge.
- Optional: turn on the Gypsy Kings & report to the hammock.
*I use the organic, fair trade evaporated cane juice, now widely available.
Interested in a personalized Fresh Start? Check out the Services page. March 27th, 2013 FreshStartRD
We all know that sugary drinks are not the best for us. According to a recent study in the British Journal of Medicine, sugar in sugar-sweetened beverages does not induce satiety to the same degree as it does in solid form, which makes overconsumption easier.
Some turn to diet soda as their solution. You’ve seen diet soda in the media again. This is always a hot topic, with studies questioning the safety of artificial sweeteners (aspartame, saccharin, sucralose, etc.) in diet drinks. These are deemed Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA). Yet questions still persist about how the consumption of these sweeteners can affect our health—from a possible link between diet soda and heart disease as well as depression, to whether they can really aid in weight loss.
The perception of diet drinks is also a drawback. People turn to these as an alternative to regular soda to cut down on sugar (and its calories). But this can make unlimited diet soda consumption seem "OK" since they have no caloric value. Artificial sweeteners are also much sweeter than regular sugar, so theoretically, over consuming them could heighten a person’s threshold of what sweet really tastes like. Perhaps most importantly, these drinks have no nutritive value, and therefore do not contribute to feelings of appetite satisfaction.
Bottom line: Why take the chance with diet drinks (specifically, the artificial ingredients in them) when you can stick to what you know is really good for you? Avoid the mysteries, the fake taste of artificial sweeteners and the excess packaging & save money too!
Water’s the best beverage to turn to. But if you’re a fan of fizz, add fresh fruit or herbs to sparkling water. Or, try making your own soda at home with your favorite combinations of fresh fruit or pure fruit juice, herbs and sparkling water:
DIY Homemade Soda
Ingredients
- Equal parts water and sugar (2 cups of each makes about 16 oz of syrup)
- Your choice of flavors (fresh/frozen fruit, herbs or spices)
- Carbonated water/club soda (Try a SodaStream!)
Method
- Bring the water, sugar and flavorings to a boil, then simmer for 10-15 minutes.
- Let the mixture cool completely, about 20 minutes.
- Strain the mixture, reserving the liquid. You could also puree the mixture with the fruit, herbs & spices for a more intense flavor.
- Mix a little bit of the syrup with carbonated water and adjust to your desired sweetness.
- Add some ice.
You can store the leftover syrup in squeeze bottle in the refrigerator for later use.
Mix and match any of your favorite combinations and flavorings. Here are some to try:
- Raspberry & mint
- Mango-pineapple
- Fresh lemon/lime or orange with mint
- Cucumber melon
- Cherry Basil
Recipe & research contributed by by Judi Giordano, an aspiring dietitian and culinary graduate.
Interested in a personalized Fresh Start? Check out the Services page. December 11th, 2012 FreshStartRD
With recipes as easy (& nutritious) as this, and that use everyday ingredients, there’s no need to use unnecessary artificial colors, flavors, and packaging.
Inspired by Pinterest & the Meal Makeover Moms, I recently gave this recipe a try. Both my kids loved it, had fun, and got in a few servings of fruit. So give these DIY homemade wiggly, jiggly 100% fruit snacks a try!
100% Real Fruit Snacks (DIY Jell-O Jigglers ®)
Ingredients
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1 cup + 1/2 cup 100% fruit juice of your choice (I used V8 Fusion, Acai Mixed Berry Blend)
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1 cup frozen fruit (I used a mixed blend of organic berries, including strawberries, blackberries & raspberries)
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2 packets gelatin (unflavored; available in the baking aisle)
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Sweetener of your choice (optional; I used a bit of honey, but probably would leave out completely next time)
Method
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Blend 1 cup of juice + frozen fruit until smooth in a blender.
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Pour mixture into a saucepan & bring to a boil.
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Pour the 1/2 cup of remaining juice into a bowl & sprinkle the gelatin packets over it; let stand for a few minutes while it thickens.
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Add the hot liquid & stir until all is dissolved.
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Stir in your sweetener, if using one.
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Have some fun with cookie cutters. (Excuse the bubbles on these…I’ll take my time next time & make sure the bubbles are gone! Is anything not rushed these days?!)
A note about gelatin: Gelatin is an animal product, so these are not vegan snacks. Although common in many foods, for some, it may be a questionable ingredient; however, I’m weighing these out, compared to the alternative options that preschoolers & toddlers are typically offered.
Interested in a personalized Fresh Start? Check out the Services page. October 23rd, 2012 FreshStartRD
It’s that time of year for just about anything pumpkin, so why not a nutrient-packed smoothie? Try it for breakfast or as an afternoon snack. This one was first created when I had sweet potato baby food cubes in the freezer that needed to be used up (so feel free to use sweet potato or pumpkin in the recipe).
Pumpkin Spice Smoothie
Ingredients:
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1 cup (approximate) low fat milk (you can substitute soy or almond milk)
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1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
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1 banana (frozen or fresh, but frozen will make the smoothie thicker)
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1/2 can of pureed pumpkin (if you won’t be using the leftovers for another recipe in the next few days, freeze it in ice cube trays)
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Dash of vanilla extract
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Dash of pumpkin pie spice (or use your own blend of cinnamon, nutmeg, etc.)
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Maple syrup, to taste (optional; use the real stuff)
Method:
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Pour into a glass, top with a sprinkle of pumpkin pie spice (or nutmeg) & enjoy!
*My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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Enjoying this for breakfast? Add some uncooked oatmeal. Or, if you prefer oatmeal the traditional way, here’s how to make pumpkin spiced oatmeal.
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While fall isn’t typically popsicle season, you can freeze leftovers in a popsicle maker. When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
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Interested in a personalized Fresh Start? Check out the Services page. June 26th, 2012 FreshStartRD
Many people are looking to eat more whole foods: with fewer ingredients, and no preservatives, artificial flavors or colors, or other additives. They’re going back to basics and thinking outside the box—of packaged food, that is! Thanks to Pinterest, DIY is bigger than ever, and it’s exciting to see that trend move into the kitchen more & more. Home cooks are looking to save time & money, not to mention space in their pantry & fridge. So when it comes to the kitchen, save the extra errands, the excess packaging and the unnecessary additives and make your own!
Whole Grain Pancake Mix
We should be aiming to make half of our grains whole, but a lot of the pancake mixes out there are NOT whole grain—they’re typically made with enriched wheat flour (& not whole wheat flour). This make-ahead mix is not only multigrain, but WHOLE grain. To make the mix…
Ingredients (blend all of the following & store in an airtight jar):
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1/2 cup flax seeds, finely ground
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1 1/2 cups whole wheat flour
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1/4 cup wheat germ
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1 cup finely ground cornmeal (not corn grits or polenta)
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1 cup quick cooking rolled oats
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1/2 cup nonfat dry milk powder
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5 teaspoons baking powder
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1 teaspoon baking soda
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1/2 teaspoon sea salt
When it comes time to make your pancake batter, you would blend…
For each pancake, pour about 1/3 cup of the pancake batter onto a greased griddle and cook, flipping once, until golden brown and cooked through.
Top with real maple syrup or a dollop of whipped cream.
Cream of Anything Soup Mix (Link to post here.)
Chocolate Syrup (Link to post here.)
Soda Pop (Link to post here.)
Taco Seasoning
You might not have a packet of taco seasoning on hand, or you may just want to avoid some of the additives, such as MSG. To make it, you mix up a blend of spices you probably already have. Store the seasoning mix in your pantry or spice cabinet in an airtight jar.
Recipe adapted from Smashed Peas and Carrots.
Yogurt Cups (Link to post here.)
Salad Dressings (Link to post here.)
Other Tips for Making DIY Homemade Healthy Make-Ahead Kitchen Mixes
As featured on the Charlotte Today show (June 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own DIY Homemade Healthy Make Ahead Kitchen Mixes
Interested in a personalized Fresh Start? Check out the Services page. April 22nd, 2012 FreshStartRD
We’ve already mentioned nutritious ways to top your salad, including salad dos and don’ts and some healthy salad swaps, as well as how to choose a healthy salad dressing. One of the best ways to dress your salad is with a homemade dressing. It’s quicker & easier than you think to whip up your own! If you’re looking to eat more whole foods, with fewer additives, such as sodium, artificial flavorings & preservatives, then DIY salad dressings are the way to go.
For each of the following real food salad dressing recipes, the ingredients are simply guidelines. Experiment with the amounts of each ingredient until you find your favorite homemade dressing!
Creamy Caesar-Style Dressing:
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About 1/3 cup plain Greek yogurt
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2 tablespoons fresh lemon juice
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3 tablespoons grated Parmesan cheese
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Dash of Worcestershire sauce
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Minced garlic (to taste)
Fresh Vinaigrette:
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Olive oil (make a lower-fat version by replacing some oil with vegetable stock)
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Any vinegar, such as balsamic, champagne or red wine vinegar
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Honey
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Minced garlic (to taste)
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Salt, pepper, & herbs (such as oregano)
Asian Dressing:
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Soy sauce
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Toasted sesame oil
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Honey
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Minced garlic
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Minced ginger
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Sesame seeds
Ranch-Style Dressing:
(from $5 Dinner Mom)
Blend the following dry ingredients. Keep this master mix on hand in your pantry or spice cabinet. When you need to whip up some fresh homemade Ranch-style dressing, mix 1 tablespoon of mix with 1/2 cup of low fat yogurt or sour cream.
- 2 tablespoon dried parsley
- 1 teaspoon dried dill
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried basil
- ½ teaspoon pepper
As featured on the Charlotte Today Show (April 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own Healthy DIY Homemade Salad Dressings or Choose One at the Store or Restaurant
Interested in a personalized Fresh Start? Check out the Services page. April 17th, 2012 FreshStartRD
We’ve covered nutritious ways to top your salad, including salad dos and don’ts and some healthy salad swaps. But what about salad dressings? Can you really sabotage your salad by choosing the wrong dressing?
General tips when selecting a salad dressing:
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Fat: Two tablespoons of dressing can have as much as 200 calories and 20 grams of fat. However, since most dressings are plant oil based, much of that fat is the healthier unsaturated type.
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Avoid fat free dressings. First, they often contain sugar or additives to make up for the flavor, thickness and mouth feel of the fat. Plus, your body needs fat to absorb fat soluble vitamins, such as vitamins A & K, as well as the phytonutrients (specifically, carotenoids) found in the very greens & vegetables with which you’re making your salad. (Of course, other toppings, such as nuts or olives, can contain the fat necessary for absorption of these nutrients.)
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Sodium: “Light” dressings tend to be higher in sodium; refrigerated dressings tend to be lower in sodium.
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Creamy vs. vinaigrettes: Vinaigrettes are NOT necessarily lower in fat & calories than creamy dressings. It depends on which type of oil, and how much, they are made with. But people tend to use less, so it often does end up being a better option.
When eating a salad at a restaurant:
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Order dressings on the side.
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Dip the fork in your dressing first, then your salad OR…
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Grab a fork full, then dip the edge.
When eating a salad at home:
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Dress your salad simply with a small amount of high quality extra virgin olive oil, which contains heart-healthy monounsaturated fats and antioxidants + a favorite vinegar, or even a spritz of citrus juice. Good oils & vinegars (such as balsamic, champagne or red wine vinegars) are great pantry staples to keep handy. Try adding ground pepper or fresh or dried herbs.
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If using a premade or store bought dressing, thin out the dressing. Use low fat milk or plain yogurt for creamy dressings, vinegar & water for vinaigrettes.
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Dress your salad in the serving bowl before taking it to the table. People tend to pour more dressing on individual salads.
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As featured on the Charlotte Today show (April 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own Healthy DIY Homemade Salad Dressings or Choose One at the Store or Restaurant
Interested in a personalized Fresh Start? Check out the Services page. March 3rd, 2012 FreshStartRD
Have you read the label on a can of cream soup lately? Not only are cream soups full of sodium, but also MSG, less-than-healthy oils, and potential allergens such as wheat & soy. So what to use instead when your recipe calls for cream of chicken (or other flavor) soup?
Make a master mix of DIY homemade Cream of Anything Soup & store it in your pantry. It’s a healthier way to make cream soups, as well as a money and space saver! Here’s how:
DIY Homemade Cream of Anything Soup Master Mix
Ingredients (blend all of the following & store in an airtight jar):
- 1 cup nonfat dry milk (preferably organic)
- 3/4 cup cornstarch (preferably organic, so it would be non-GMO)
- 4 tablespoons dried minced onions
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 teaspoon ground pepper
When you need a cream soup:
- Add 1/3 cup dry soup mix to 1 1/4 cup water in a small saucepan. (I write the recipe with a dry erase marker on the lid.)
- Add a packet of broth concentrate to the saucepan (chicken, beef or veggie). (Broth concentrates are a healthier choice than bouillon, as well as take up less space in your pantry—and use less packaging—than store bought broths in tetra packs. I use Trader Joe’s brand. Better yet, make your own stock.)
- Simmer until thickened.
Alternative: you could also replace the water + broth concentrate with homemade or store bought broth or stock.
Recipe adapted from One Orange Giraffe.
Interested in a personalized Fresh Start? Check out the Services page. February 4th, 2012 FreshStartRD
Ah, Pinterest. If you haven’t joined, here’s what you’re missing: it’s FULL of good ideas. And you might find yourself a touch addicted—and wondering where the last hour went—once you start clicking around.
One of my first repins was from Glorious Treats. It is a recipe for homemade chocolate syrup (think the Hershey’s stuff, but without the high fructose corn syrup, preservatives, artificial flavors & packaging). I couldn’t wait to try making it, since my preschooler has just recently discovered chocolate & “strawberry” milk, thanks to a commercial. Chocolate milk is not only a kid-friendly favorite, but also a great post-workout recovery drink.
Homemade Chocolate Syrup
Ingredients (use organic ingredients when available):
- 1 1/2 cups sugar (I use the fair trade, organic evaporated cane juice, available at BJs/Costco.)
- 3/4 cup unsweetened cocoa powder (preferably fair trade)
- 1 cup water
- dash salt
- 1 teaspoon vanilla
Method:
- In a small saucepan, add sugar, cocoa, and salt. Whisk together gently.
- Add water. Bring mixture to a gentle boil, stirring occasionally.
- Reduce heat and cook 1 minute.
- Remove from heat and add vanilla.
- Cool. Store in the refrigerator.
For delicious chocolate milk, add 2 tablespoons chocolate syrup to 8 oz of milk. (Heat for hot chocolate.)
Or, use it to to make a chocolate green smoothie!
(This syrup would also make a delicious dessert garnish or ice cream topping.)
Recipe source: Better Homes and Gardens New Cookbook, 1968.
Interested in a personalized Fresh Start? Check out the Services page. December 17th, 2011 FreshStartRD
I like simple breakfast ideas for when we have house guests. Bonus if they’re healthy. Even better if they’re make-ahead. That way, we can focus on relaxing & enjoying our company in the morning.
Bread pudding for breakfast? When it’s made like this, with whole grains, apples, flaxseed, eggs, & walnuts, why not? This one’s perfect with a good, strong cup of French roast coffee.
This recipe is adapted from the Meal Makeover Moms (published in a recent issue of Kiwi Magazine). The ingredients are only guidelines—have fun experimenting with different spices, nuts & dried fruits. Or try maple syrup or honey in place of the brown sugar.
Slow Cooker Whole Wheat Bread Pudding with Apples and Walnuts
Ingredients (use organic ingredients when available):
- 4 eggs, beaten
- 1/2 cup brown sugar
- 2 cups 1% milk
- 2 teaspoons flaxseed, ground (I add more, since it blends in so well)
- 1 teaspoon butter, melted
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon nutmeg (I also add cinnamon)
- 8 slices cinnamon swirl bread, cut into cubes (I make half of it whole wheat bread)
- 2 apples, cubed (I leave the skins on)
- 3/4 cup walnuts, chopped
- 1/2 cup golden raisins (I use golden & regular raisins; try dried cranberries too!)
Make-ahead Method:
- Coat your slow cooker with cooking spray.
- In a large bowl, beat the eggs, then whisk in the brown sugar.
- Stir in milk, flaxseed, butter, vanilla, & spices.
- Add in raisins & walnuts.
- Stir in bread & apples, until moistened.
- Pour into slow cooker.
- Store in refrigerator, until ready to cook.
- Cook on high for 2 1/2 hours or low for 4 hours.
- Serve warm, either alone, or with milk, whipped cream, or even vanilla ice cream!
Interested in a personalized Fresh Start? Check out the Services page. November 22nd, 2011 FreshStartRD
Maybe your pie crust is just perfect the way it is. If so, enjoy every morsel of that piece of pie this Thanksgiving. But if you’re looking to tweak your pie crust recipe to make it a little healthier or allergy-friendly, read on. (Many of these tips are courtesy of Chef Kyle Shadix, MS, RD & author Roberta Duyff, MS, RD, FADA, CFCS.)
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Fixing the Fat: A pie crust’s flakiness is usually due to vegetable shortening (full of trans fats) or saturated fat-laden animal fat or butter. Use trans fat free vegetable shortening instead, but you may need to add a little more flour. Or just replace half the fat with the trans fat free version.
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Whole Grain How-To: Be sure to use whole wheat pastry flour. Not ready to go all whole wheat? Try replacing only half your flour with whole wheat. Duyff also suggests adding ground oats (substitute in a 1:1 ratio from some of the flour) to add tenderness & a nutty flavor.
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Going Gluten-Free: Look for gluten-free store bought crusts or search for recipes using other flours. Here’s a gluten-free pie crust recipe using potato starch, tapioca & millet flours, and almond meal.
Need a recipe for a healthier pie crust? This one from Perry’s Plate uses whole wheat pastry flour & butter instead of shortening (& also includes some beautiful photos).
If you have a way that you’ve changed your pie crusts or already have the just-right recipe, please leave a comment!
Interested in a personalized Fresh Start? Check out the Services page. November 15th, 2011 FreshStartRD
I’ve been talking about leafy greens (spinach, kale, mustard greens, Swiss chard, etc.) a lot lately. They are abundant in spring and fall. They’re in a class all their own when it comes to nutrition—full of vitamins, minerals, antioxidants and fiber. We know we should eat more of them, but sometimes, it’s just hard to find new, fresh ideas for how to fit them into your daily meals. What to do with leafy greens besides sautéing them with garlic?
My new favorite way to prepare leafy greens is to make a quick frittata. (A frittata is an egg-based dish, like an open-faced omelet or a crustless quiche). This has been a quick, protein-rich lunch & dinner in our house. In addition to being a 20-minute dinner that even your kids will eat, one of the best parts is that it’s a one-pot wonder—besides your cutting board, you’ll dirty only one pan. Try it for brunch this weekend with a side of sliced pears.
Frittata with Fresh Greens, Caramelized Onions and Parmesan Cheese
Ingredients (use organic ingredients when available):
- Olive oil
- 1 T butter
- 1 onion, sliced
- 2 T sugar (optional)
- Fresh leafy greens (spinach, kale, arugula or mustard greens work well)
- 12-16 eggs, beaten
- Milk
- Grated parmesan cheese
Method:
- Preheat oven to 350o.
- Heat the olive oil & butter in a sauté pan.
- Add the onion & sugar (if using). Stir occasionally while it caramelizes on low heat.
- Add washed greens to the pan, covering over the onions. Don’t stir.
- Close the lid for a few minutes until the greens have wilted. In the meantime…
- In a separate bowl, beat the eggs with the milk & season with salt/pepper to taste.
- Pour the egg mixture over the greens. Don’t stir.
- Cook over medium heat until the sides begin to set (about 4 minutes).
- Sprinkle with parmesan cheese.
- Transfer the sauté pan to the oven, and bake for 10 minutes.
Interested in a personalized Fresh Start? Check out the Services page. October 22nd, 2011 FreshStartRD
Why would you want to give this recipe a try? Here are a few reasons:
- You or your child could use some more vegetables (especially of the green, leafy type) in his/her diet. (And, well, that’s just about everyone.)
- You just don’t know what to do with that kale or other greens you got from your produce delivery, CSA or at the Farmers’ Market.
- You’re sick of sautéed greens, and you want to try something new.
- You’re looking for ways to get more iron, fiber, or phytonutrients in your diet.
- You need ideas for quick & healthy after school or post-workout snacks.
- You’re looking for an easy, nutritious breakfast idea that you can take on the run.
Green Smoothies or Popsicles
Ingredients:
- 1 cup (approximate) low fat milk
- 1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
- Baby spinach and/or kale (Plenty of it. Baby spinach especially will blend right in…you’ll hardly notice it. So use a lot of it!)
- Frozen mango chunks (available at many grocery stores, including Trader Joe’s & Target)
- 1 banana
Method:
- Put all ingredients into a blender* & blend. (Or, use a hand stick immersion blender & blend it right in the yogurt container.)
- Pour into a glass & enjoy!
 *My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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My daughter loves chocolate green smoothies. Use chocolate almond milk as half your milk. Or, add some chocolate syrup. Check out this recipe for homemade chocolate syrup that’s free of high fructose corn syrup and artificial flavors.
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Looking for the perfect breakfast smoothie? Add uncooked oatmeal & natural peanut butter (& omit the mango). This is a great way to boost calories & healthy fat.
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The green smoothie is the perfect workout recovery drink!
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Any version of this smoothie is an ideal high-energy snack for adults or kids.
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Green smoothies are a great way to use up other veggies, frozen or not. Try tossing in broccoli, carrots, or even beets. (When I added beets, my daughter called the popsicles her “purple ice cream”!)
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You may have to “start ‘em young” on green smoothies. If your older kids won’t drink them, simply because their green, add frozen blueberries.
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Add avocado for extra creaminess & an extra serving of monounsaturated fat. (Keep in mind that fat helps your body absorb certain vitamins.)
- Using a popsicle maker, make popsicles out of the green smoothies for a healthy frozen treat that’s (almost) waste-free. No artificial colors or flavors either. (Have you read the back of a box of popsicles lately?) When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
- Or, freeze them ahead in these push-up frozen pop makers. Then just grab one on your way out the door.
As featured on the Charlotte Today show (March 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Green Smoothies
Interested in a personalized Fresh Start? Check out the Services page. April 7th, 2011 FreshStartRD
Fish is good for you. We’ve all heard it. Even the 2010 Dietary Guidelines for Americans, released in January of 2011, recommend 8 ounces (about two servings) of fish per week. And even more recently, research has shown that a diet high in fish can help prevent bone loss.
So why aren’t most of us reaching this goal of two servings a week? Some choose to avoid fish due to the taste or the perceived difficulty in preparing it. But there are two main issues with fish that seem to cause the biggest confusion & hesitancy when choosing fish: the health risks of eating contaminated fish, and the environmental impact of fish farms & overfishing. So what kind of fish is safe to eat, while being environmentally responsible?
First, for children & women of child-bearing age, mercury levels are especially important. The Environmental Protection Agency (EPA) and the Food & Drug Administration (FDA) GotMercury.org offers an online mercury calculator. While most varieties are safe, swordfish, shark, king mackerel and tilefish should absolutely be avoided. But I don’t know many people that regularly enjoy these fish anyway. More commonly enjoyed, however, is white albacore tuna, and that should be limited to 6 ounces per week.
Concerned about the environment? Looking for green fish choices? Monterey Bay Aquarium’s Seafood Watch offers several ways to help you choose the most eco-friendly fish: a seafood search, pocket guides organized by region of the country, and mobile apps for iPhone & Android. The Environmental Defense Fund’s guide is also a list of the eco-best & eco-worst fish choices, including the best eco-friendly choices for salmon, shrimp, tilapia, trout & tuna. (Also available in a complete list or a convenient pocket guide.)
Salmon is often a go-to fish for people, when eating out or grilling at home. While farmed salmon is cheaper than wild, it is not a better option. Nutritionally, farmed salmon has less protein and more fat (but not the omega-3 type), and can also be contaminated with pesticides & antibiotics used in crowded salmon cages. Environmentally, producing & eating farmed salmon does not protect the dwindling wild salmon stock, as it is believed to, and is far from energy efficient. When you can, choose wild Pacific salmon (from Alaska or Washington). Canned “pink” or “red” salmon is often this type, and is much more affordable than fresh wild salmon. (See below for an easy, healthy recipe using canned salmon.) Here’s a summary of best salmon choices from Seafood Watch. Note: as of now, there is no such thing as organic salmon!
The bottom line is: using these tools & or others like them, make the best choices you can, whether you’re selecting from the restaurant menu, the fish counter, or the grocery store freezer. And for most people, especially those with heart disease, the health benefits of fish outweigh the risks. Finally, if you’re just not going to be able to increase the amount of fish in your diet, or have heart disease, consider a fish oil supplement as a good source of omega-3 fatty acids.
So how can you incorporate more wild salmon into your diet, easily, affordably, and enjoyably? Here’s a quick & healthy recipe from two registered dietitians over at the Meal Makeover Moms.
Corny Salmon Cakes
Ingredients:
- Two 5-ounce cans boneless, skinless pink salmon, drained and finely flaked
- 3/4 cup dried bread crumbs, divided (I used panko for extra crunch.)
- 2/3 cup shredded reduced-fat Cheddar cheese
- 2/3 cup frozen corn kernels, thawed
- 1/4 cup light mayonnaise
- 1 large egg, beaten
- 1 tablespoon Dijon mustard
- 1/4 teaspoon reduced-sodium Old Bay Seasoning
- 1 tablespoon canola oil
Method:
- Combine the salmon, 1/2 cup bread crumbs, cheese, corn, mayonnaise, egg, mustard, and Old Bay Seasoning in a bowl and mix until well combined.
- Shape the mixture into 8 patties (a generous 1/4 cup each) and coat with the remaining 1/4 cup bread crumbs.
- Heat half the oil in a large nonstick skillet over medium-high heat. Cook the patties until the bottoms are golden brown, 5 minutes. Flip the patties, add the remaining oil, and cook until golden brown, an additional 4 to 5 minutes.
- I serve them as sandwiches, on whole wheat buns. Optional: homemade tartar sauce (light mayo + sweet relish).
Interested in a personalized Fresh Start? Check out the Services page. February 8th, 2011 FreshStartRD
I had a box of Trader Joe’s organic red quinoa in my pantry for far too long. As part of a pantry challenge to use up as much as possible, I finally turned the box around and read the suggested recipe for Black Bean, Roasted Corn & Avocado Salad. It turned out to be easy, delicious & very nutritious! Even my toddler gobbled it up (I set some aside before I tossed it with the dressing, just in case).
While not technically a grain, quinoa is a good source of complete protein, is gluten-free & high in fiber, and very quick to prepare. It has a mild, nutty flavor with a slightly crunchy texture that blends well with other foods, especially leafy greens. It’s also rich in folate, iron, magnesium and zinc.
Black Bean, Roasted Corn & Avocado Salad
Ingredients:
- 1 cup red quinoa, cooked in broth*
- 2 cups chicken or vegetable broth (I used one pouch each of Trader Joe’s broth concentrates…a great product!)
- 1-15 oz can of black beans, drained & rinsed (I used pinto beans I had in the freezer.)
- 2 cups roasted corn kernels (I used the Trader Joe’s frozen organic sweet corn.)
- 1 avocado, cut into 1/2 inch pieces
- 1 pint grape tomatoes, halved
- 1/2 cup red onion, diced
- 3/4 cup Trader Joe’s Cilantro Dressing (I made a homemade vinaigrette of olive oil, white vinegar, lemon/lime juice, garlic, chili powder & sugar.)
Method:
Cook quinoa with broth according to package directions*. Combine beans, corn, avocado, tomatoes & onion. Toss with dressing. Serve over cooked quinoa.
*If you’re using bulk quinoa, cooking directions are: 1 cup quinoa + 2 cups water or broth; bring to a boil, then simmer until all water is absorbed (about 12-15 minutes).
Interested in a personalized Fresh Start? Check out the Services page. October 7th, 2010 FreshStartRD
Have you read the back of a light yogurt container lately? It’s hard to believe what you’re paying for. Even worse if you’re opting for the kind that comes with granola or cookie topping. And how much did that “healthy” snack cost?
Consider trying this instead. You’ll need:
- 6 reusable glass bowls with lids. These are six ounces in size, which happens to be the suggested serving size for yogurt. Glass is one of your safest, greenest food storage options. It will last forever, and easily washable in the dishwasher.
- 1 bag of wild frozen blueberries (you’ll use only a fraction of the bag, leaving plenty leftover for smoothies & to top your morning oatmeal). Opt for wild when you can, due to the even higher antioxidant level. Also, blueberries are not on the Dirty Dozen list, so no need to make them an organic priority.
- 1 32-ounce container of plain, low fat yogurt (preferably organic). You can also choose fat free, but I find low fat more satisfying.
 In minutes, you’ll have six perfectly-portioned, convenient to grab on-the-go, low-cost, eco-friendly containers of yogurt. Store them in your fridge as you would individual yogurt containers. Perfect for kids & babies too (most babies love plain yogurt; it’s safe to introduce at 9 months of age).
Of course, you can use any frozen fruit instead of blueberries (or whatever fresh fruit is available at your CSA or Farmers’ Market), and you can even sweeten it with a little sugar (consider organic, fair trade when possible, available at Costco), honey or pure maple syrup. Or stir-in all-fruit preserves, apple butter, or even cocoa powder.
What’s in each bowl: organic milk, wild blueberries, pectin (from fruit), and probiotics (“good” bacteria with a lot of benefits). A snack that’s full of good nutrition–protein, calcium, vitamin D, fiber, and antioxidants–and only 90 calories (without added sweetener). All for $0.61 per bowl.
What’s NOT in there (that IS in many “light” yogurts): high fructose corn syrup, modified corn starch, gelatin, artificial sweeteners, preservatives, artificial colors. Most cost well over $1 each, complete with unnecessary packaging.
Interested in a personalized Fresh Start? Check out the Services page. June 30th, 2010 FreshStartRD
Don’t get me wrong. These are still cookies & best enjoyed as an occasional indulgence. But the added nutrition from the whole wheat flour, walnuts, oats, and dark chocolate chips certainly doesn’t hurt. Even a portion of the butter is substituted with applesauce (& see the Variations, below, for even more healthy options).
Ingredients (use organic ingredients when possible):
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1/2 cup organic (preferable) unsalted butter, softened (see Variations, below, if you wish to replace all the butter & white sugar)
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½ cup (+ a little extra) applesauce
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1 cup packed light brown sugar
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1/2 cup white sugar
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2 eggs
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2 teaspoons vanilla extract
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1 1/4 cups whole wheat flour
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1/2 teaspoon baking soda
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¾ teaspoon salt
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3 ½ cups quick-cooking oats (but old-fashioned will work well too)
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1 cup chopped walnuts
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1 cup dark chocolate chips
Method:
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Preheat the oven to 325oF (165oC).
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In a large bowl, cream together the butter, applesauce, brown sugar, and white sugar until smooth. Beat in eggs one at a time, then stir in vanilla. Combine the flour, baking soda, and salt; stir into the creamed mixture until just blended. Mix in the quick oats, walnuts, and chocolate chips. Drop by heaping spoonfuls onto ungreased baking sheets.
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Bake for 12 minutes in the preheated oven (they won’t be golden brown). Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.
Variations:
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I tried replacing all of the butter with 1/2 cup pureed pumpkin + 1/4 cup organic (so non-GMO) canola oil. While I’m not against butter, a little extra vitamin A + fiber (+ omega-3s from the canola oil) gives them a nutrient-rich boost. I needed to add a bit more whole wheat flour (about 1/2 cup), but they turned out great. There was a slight pumpkin flavor, but it combined well with the oatmeal, walnuts & chocolate.
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Omit the white sugar, especially if using applesauce & pureed pumpkin, and adding dried fruit.
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Skip the chocolate altogether (gasp!), and substitute a mix of dried cranberries, raisins & golden raisins.
If you give these a try, and find an additional way to tweak them to make them healthier, boost their nutrition, etc., do tell!
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