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When you experience the flavors of New Orleans, from the food to the music, to the culture and to the people, you just want more of all of it. And as delicious and rich as all of it is, finding a healthy way to enjoy it back home is challenging. You can crank up the jazz easily enough, but cranking out the food is more challenging. Digging into the pleasure of the culinary gifts of New Orleans brings on unique spices, seafood, chicken, sausage, rice, vegetables and more. However, finding a healthy balance of culinary therapy and gluttony can be accomplished! The key is how much, especially when it comes to the roux and the rice. A third cup of cooked rice is approximately 70-80 calories and 15 grams of carbohydrates. Therefore a cup of rice brings you to about 200+ calories and 45 grams of carbs. Take a moment to measure both of these portion sizes. The third cup is likely less than you are calling one serving, and one cup is likely not what you had in mind for 3 servings. But it is what it is :), so how can we work our Nola delights into a nutritionally balanced equation? Going with less rice or removing rice completely from dishes does not change the comfort deliciousness of this spicy cuisine. Brown rice provides you with the bonus of some extra fiber and nutrients, yet you are still managing with the same portion challenge. Choosing which dish you may include the rice (it is kinda impossible not to have rice with the traditional rice and beans :)), go with less rice, or skip the rice, replacing it with extra peppers, tomatoes and onions, will create a non-carb loading experience. The roux. There is a roux in quite a few of your traditional Cajun fare as well, which is an equal portion of a fat (usually oil or butter) and flour. It is not a lot when you break it down into servings, but it is indeed necessary for the consistency of the dishes. Just another piece of the caloric puzzle to keep in balance. I used the least amount possible in each dish, without losing any flavor. These authentic Louisiana entrees can still take you down to Nola without having to loosen up your jeans upon your return.
INGREDIENTS The Roux: 1 cup of all-purpose flour 2/3 cup canola oil The Gumbo: 1 bunch celery, diced 2 green bell peppers, chopped 1 large yellow onion, diced 3 cloves garlic, minced (about 1 Tablespoon) 1 bunch fresh parsley leaves, chopped + 1 Tablespoon for garnish 2 Tablespoons Cajun seasoning 7–8 cups low sodium chicken broth (or veggie)7–8 cups low sodium chicken broth (or veggie) 1 pound chicken andouille sausage, sliced (again, can go veggie-style here) 12 cooked shrimp, jumbo size PREPARATION The Roux: In a large stock pot combine flour and oil. Cook over medium-low heat, stirring constantly for about 30–40 minutes. Be patient, as it should be chocolate in color and thick consistency. Set aside in pot. The Gumbo: Place a large nonstick skillet over medium-high heat. Add the sausage and cooked until well-browned, about 6–8 minutes. Remove sausage from pan and set aside. Add celery, peppers, onion and garlic to skillet, and continue cooking over medium-high heat until tender, about 6–7 minutes. Add cooked veggies, parsley and 6 cups of broth to the stock pot with roux. Stir well and place over medium-high heat. Bring to a boil and cook 6 minutes. Stir in cajun seasoning. Reduce heat to medium-low. Add cooked sausage and stir well. Add 0–1 more cup of broth as needed, for consistency. Adjust seasonings to taste. Serve in 12 ramekins with one jumbo shrimp and garnish with fresh parsley. Not having 12 guests tonight :)? Feel free to refrigerate for 3–4 days.
INGREDIENTS 1 Tablespoon olive oil 1 pound andouille chicken sausage (or other lean, spicy chicken sausage), sliced into thin slices 1/2 pound boneless skinless chicken breast, cut into bite-size pieces 2 Tablespoons all-purpose flour 2 Tablespoons butter 1 large onion, chopped 3 green onions, chopped 2 cloves garlic, finely minced 3 ribs celery, chopped 2 medium bell peppers (any color combo), chopped 1 teaspoon dried basil 2 teaspoons Cajun seasoning, separated 2–3 medium tomatoes, diced (about 2 cups) 3 cups low sodium chicken broth (or vegetable broth if going veggie) 1 1/2 cups long grain brown rice Nonstick cooking spray PREPARATION Prepare rice according to package directions and set aside. In a large skillet (that has a fitted lid) add the oil and place over medium high heat. Add the sliced sausage and chicken pieces and brown well for about 8 minutes, sprinkling 1 teaspoon of Cajun seasoning and making sure to brown all sides. Remove to a plate and set aside. Add butter and flour to the pan (roux time!) and stir well, scraping up leftover brown bits from the pan. Add the onion, garlic, celery and bell peppers and saute’ for about 5–6 minutes. Add basil, teaspoon of Cajun seasoning, diced tomatoes and stir well to combine. Simmer for 2–3 minutes. Add broth and reserved meat. Bring to a boil, cover and reduce heat to low. Simmer for about 10 minutes. Add cooked rice, stir well and simmer with lid for another 10 minutes or until broth is mostly absorbed. Remove from heat, stir to combine and cool about 5 minutes. Adjust seasonings to taste. Makes 5–6 servings.
INGREDIENTS 1 pound dried kidney beans 5–6 garlic cloves, minced (about 2 Tablespoons) 1 large yellow onion, chopped 2 bell peppers (green and red), chopped 10 cups water (6 +4)10 cups water (6 +4) 2 bay leaves 1/2 teaspoon cayenne pepper 1 teaspoon dried thyme 1/2 teaspoon dried sage 1 Tablespoon dried parsley 1 teaspoon Cajun seasoning 1 pound chicken andouille sausage, sliced (again, can go veggie-style here) 2–3 medium tomatoes, diced (about 2 cups) 2 cups long grain brown rice Nonstick cooking spray PREPARATION Day 1: Rinse beans and soak in large pot of water overnight. Day 2: Place a large nonstick skillet over medium heat and spray with cooking spray. Add onion, bell peppers, garlic and cook for 6–8 minutes, or until onions are lightly browned. Pour beans into a colander and rinse well. Rinse the large pot and place 6 cups of water and beans back into pot. Place over high heat and add cooked veggies, bay leaves, cayenne pepper, thyme, sage, parsley and Cajun seasoning. Bring to a boil. Reduce heat to medium-low and simmer with lid for 2 1/2 hours. Stir in sausage and continue to simmer with lid for another 30 minutes. While simmering, prepare rice according to package directions. Serve beans over cooked rice. Adjust seasonings, which may included the vinegar splash. Makes 8 side dish servings or 4–6 main dish servings. Beans, beans, they’re good for you heart❤️, the more eat, the more you…why are they worth it ;)?? This little tune is right. Beans are good for you for many reasons: ❤️Beans are an awesome source of fiber. Why does fiber matter again? Fiber helps keep you regular and is protective against heart disease, high cholesterol, high blood pressure, and digestive illness. Remember your goal is to consume the recommended 25 to 38 grams each day. ❤️All the fiber helps keep you fuller for longer, keeping your hunger satisfied for longer, and therefore, helping you manage your total caloric intake and weight. ❤️Beans are packed with protein. A half-cup has about 7 grams per serving. This is equal to an ounce of cooked chicken, beef, pork or fish. An easy add to a salad, side dish or entree topping. Keep in mind, if most of your protein comes from plants, make sure that you mix up your sources so no essential components of protein are missing. ❤️Beans contain other nutrients we need like folate and potassium. Eating more plant-based foods (even if you’re not a vegetarian or vegan) will benefit your purse, your health and the environment. Don’t follow the path. Go where there is no path and begin the trail. When you start a new trail equipped with courage, strength and conviction, the only thing that can stop you is you!
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When a fruit is shaped like a heart, could there be anything sweeter? Sweet to taste, sweet to smell, sweet to look at, sweet🍓 May is National Strawberry Month! Why should you be excited? For starters, not one, not two, but three of the latest studies on strawberries suggest they may be associated with slowing down aging of the brain, cardiovascular system and gut microbiome. #fountainofyouth. Let’s jump the fuck in :)!
Strawberries offer 100% of the daily value of vitamin C, as well as a source of fiber, potassium, and folic acid. 8 strawberries have less than 8g of sugar and just under 50 calories. They provide a nutrient-packed snack that may help support your health goals. They are also fun to eat and can add a tasty zing to your smoothie, salad, snack or dessert, especially while it is their season to shine!
INGREDIENTS — dressing 1 cup nonfat greek yogurt 1/4 cup low fat buttermilk (tip: No buttermilk on hand? Pour 1/4 teaspoon lemon juice into measuring cup and pour in milk to 1/4 cup. Gently stir and let sit for 5 minutes. =buttermilk 🥛!) 2 Tablespoons rice vinegar 2 Tablespoons white miso 1 garlic clove, crushed freshly ground pepper INGREDIENTS — salad 3 cups spring mix, arugula, escarole (your favorite leafy mix) 1/2 cup fresh strawberries, washed and sliced thin 1–2 Tablespoons roasted almonds 1-2 Tablespoons feta cheese freshly ground pepper Optional protein toppings: grilled chicken, tofu, shrimp PREPARATION Place all of the dressing ingredients in a blender. Blend for 30 seconds. Taste and add more ground pepper as desired. Set aside. Place salad greens in medium salad bowl. Toss with 2 tablespoons of prepared dressing. Top with strawberries, almonds, feta cheese, optional protein boost. Drizzle with and additional 1–2 teaspoons dressing and freshly ground pepper to taste. Makes one tasty lunch or dinner serving.
INGREDIENTS 2 cups whole wheat flour 1 overripe banana, mashed 1 Tablespoon baking powder 1 teaspoon ground cinnamon 1 cup nonfat greek yogurt 4 ounces applesauce, unsweetened 1 egg, slightly beaten with a fork 2 cups fresh strawberries, washed, hulled PREPARATION Preheat oven to 400˚F. Spray muffin pan with nonstick cooking spray and set aside. Place all but two strawberries in the blender. Purée strawberries for about 30–40 seconds. They could be somewhat chunky. Slice the two extra strawberries into thin pieces each, making 12 slices in total. In a large mixing bowl, combine flour, mashed banana, baking powder and cinnamon. In a separate medium bowl, combine yogurt, applesauce and egg. Add to large mixing bowl, along with puréed strawberries. Mix until well blended. Fill prepared muffin cups three-quarters full. Top each one with one slice of strawberry, pushing down a touch. Bake for 20 minutes or until golden browned and toothpick test is clean. Makes 12 muffins.
INGREDIENTS 3 cups strawberries, washed, hulled and sliced 1 orange, not peeled, rinsed and sliced thin 2 limes, rinsed, sliced into wedges 2 bottles muscat wine (otherwise known as Moscato…the word Moscato is the Italian name for Muscat Blanc. Moscato is made with Muscat Blanc grapes) crushed ice, when serving PREPARATION Place all of prepared fruit in large pitcher. Pour in the two bottle of wine and stir. Refrigerate for at least 2 hours. To serve, place crushed ice in wine glasses. Pour the sangria over the ice and be sure to include fruit in each glass. Makes 10 servings. 🍓🍓🍓🍓Slicing across the top to remove the strawberry’s green leaves might seem like the quickest way to get to eatin’ your strawberry, but this method causes you to waste quite a bit of this sweet fruit. Instead, insert the straw in strawberry! What? Is that really a thing? Thank you Hungry Harvest for this incredible, edible, no-waste tip, to be sure you get every single edible morsel from each strawberry: 🍓 Push a metal straw through the bottom of the strawberry. 🍓 Lightly force the straw through to remove the core and top. Pluck out any remaining leaves. 🍓 Enjoy! Your newly hulled strawberry will be a little easier to eat without the tough inner core and is perfect in baked goods, cocktails, or just as is! We believe that access to fresh produce should be a right, not a privilege For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES: www.cambridge.org/core/journals/british-journal-of-nutrition/article/abs/dietary-strawberry-improves-cognition-in-a-randomised-doubleblind-placebocontrolled-trial-in-older-adults/6DCBA9C5A798C0E6149322BBBCAAD461# https://pubmed.ncbi.nlm.nih.gov/22535616/ https://www.sciencedirect.com/science/article/abs/pii/S0271531720305881?via%3Dihub Have you thought about where your salmon comes from🐟? A new Netflix documentary, Seaspiracy, has stirred the ocean waters, creating a controversy of what exactly is seafood sustainability and why it’s important. Seafood sustainability is about how seafood is caught or farmed with minimal environmental and social impacts. It is intended to maintain healthy populations of fish while minimizing the impact of the fishing industry on the marine environment. Seaspiracy, definitely made me yearn for the truth. Is the seafood industry truly sustainable? Do the benefits of consuming seafood outweigh the environmental dilemmas? Seaspiracy examines the global fishing industry, challenges notions of sustainable fishing and shows how human actions cause widespread environmental destruction. According to the filmmakers, the “ban single plastic to save marine animal” campaign is just a small part of the solution to protecting our oceans. The movie demonstrates how fishing nets are much more threatening to marine life. Yet these accusations have been disputed out by the industry, claiming the movie creators are making misleading claims, using out of context interviews and man-made statistics. The techniques of film 🎥 and storytelling build a strong case against the seafood industry and their supposed lack of care for the marine environment. In the end, the waves of controversy will most likely benefit the seafood industry. Seafood actually has a lower carbon footprint than any other complete protein. It’s nutritious and delicious😋. The nutrition benefits of seafood are well-researched, and there is wide consensus that eating more seafood can significantly reduce the risks of chronic disease. Seafood has many immune-boosting nutritional properties, including being a source of lean protein, vitamins, minerals, omega-3 fatty acids, vitamin D, selenium, iron and zinc. A new study from the University of Pennsylvania states frequent fish consumption is linked to both fewer sleep problems and higher IQ scores in children. Dietary fish and omega-3 fatty acid intake is also associated with improved cognitive and academic performance in adolescents and reduced cognitive decline and dementia in older age. Sustainability is defined as minimizing impact on the environment; not taking more out of the ocean than it can naturally replenish. Per the seafood industry, wild fish caught in the US is sustainable, making sure farms have minimal impact on the environment. Regulations are tightly controlled in the US, including seafood imports. Yet, an upward trend of the United States producing more than 80% of its seafood abroad is not helpful for sustainability because other countries are not as careful in their environmental protections. It is a bit of a conundrum on many levels. For those who enjoy seafood and want to maintain the nutritional benefits without harming the environment, one option is to be more selective and buy seafood that is sourced locally. Also, be sure the look for the certification logo or mark on packages and at the seafood counter, to know you are buying responsibly farmed or caught products. Omega 3 fatty acids are key resources to our overall health. Studies have found that they may reduce inflammation, decrease blood triglycerides and even reduce the risk of dementia. Fatty fish has been known to be the best source, but you can lean into non-fish options as well: chia seeds, Brussel sprouts, algal oil (oil from algae), hemp seeds, walnuts, flaxseeds. perilla oil (from perilla seeds). Where do we land with this dilemma? The choice to eat seafood or not is yours, but prioritizing your intake of omega-3 fatty acids should be a priority, regardless of your source! Here are some tasty recipes, all with healthy sources of omega-3s. From my very first blog, to today, and always ~ Eat food. Mostly plants. Not too much food.
INGREDIENTS 12 ounces vegetable-based or whole wheat pasta 1 1/2 Tablespoons truffle oil 3–4 cloves garlic, minced (or 1 Tablespoon from the jar) 16 ounces shiitake mushrooms, chopped into small pieces 3 Tablespoons balsamic vinegar 8 ounces fresh lump crab meat 1/3 cup feta cheese, crumbles 2 Tablespoons fresh parsley, chopped Freshly ground pepper to taste PREPARATION Prepare pasta according to package directions. Place in serving bowl and keep warm. Place large nonstick skillet over medium heat. Add 1 tablespoon truffle oil and heat for 2–3 minutes. Add garlic and sauté 4–5 minutes, or until softened. Add mushrooms and balsamic vinegar. Continue cooking for another 5 minutes. Add crab and heat through. Pour veggie and crab mixture over the pasta. Add 1/2 tablespoon of truffle oil and gently stir. Top with 1/2 tablespoon feta cheese, parsley and ground pepper to taste. Makes 4–5 servings.
INGREDIENTS 1 1/2 cups dried Israeli couscous 2 Tablespoons olive oil 4 garlic cloves, chopped 1 pound sea scallops 1/4 cup fresh parsley, chopped 1/4 cup fresh lemon juice 2 tablespoons walnuts, chopped (if not using scallops, add 1/2 cup walnuts) Freshly ground pepper to taste 1/4 teaspoon red pepper flakes PREPARATION Prepare Israeli couscous according to package directions. While couscous/or p’titim is cooking, heat the olive oil in a large skillet over medium heat. Once hot, reduce heat to medium-low and add the garlic. Sauté the garlic for about 2 minutes. Add scallops and sauté about 4 minutes, flip over and continue cooking for another 4 minutes. Add prepared Israeli couscous, parsley, lemon juice, walnuts, pepper and red pepper flakes to the skillet. Continue to cook and stir for about 2 minutes, until all is heated through. Adjust seasonings to taste. Makes approximately 5 servings. Serve with roasted veggies or a side salad.
INGREDIENTS 1 large beet, peeled and sliced into 4–5 1/2-inch thick pieces 1 Tablespoon olive oil 1 teaspoon walnut oil (optional, only if you like) 2–3 cloves garlic, minced 2 Tablespoons chopped walnuts 1/4 cup feta or blue cheese, crumbles Freshly ground pepper to taste Optional garnish: 1/4 cup fresh thyme or basil, chopped PREPARATION Preheat oven to 350˚F. Place the cut beets on a baking sheet and toss with the olive oil, walnut oil and garlic. Roast for 35 to 40 minutes, turning once or twice with a spatula, until the beets are tender. Remove from the oven and toss with walnuts, blue cheese and pepper. Sprinkle with fresh thyme or basil and serve warm. Suggestion: place on top of toasted whole grain bread. Proposition: Let’s get uncomfortable together🥴. Being uncomfortable is scary. It can be anxiety provoking. However, we do not make changes unless we truly feel uncomfortable on some level. Have an uncomfortable conversation with yourself. What is truly holding your back from making a change you know you want to make? Or why/what is the change you want to make? You need to get comfortable with being uncomfortable. The more familiar you get yourself with this feeling, the more you will feel empowered to make a change🙌🏽. You cannot get through a single day without having an impact on the world around you. What you do makes a difference and you have to decide what kind of a difference you want to make. ~Jane Goodall RESOURCES: https://www.seafoodnutrition.org/seafood-101/sustainability/seafood-sustainability-what-you-need-to-know/ Innis, S. M. Dietary (n-3) fatty acids and brain development. J Nutr 137, 855–859 (2007). Marik, P. E. & Varon, J. Omega-3 dietary supplements and the risk of cardiovascular events: a systematic review. Clinical cardiology 32, 365–372, https://doi.org/10.1002/clc.20604 (2009). Young, G. & Conquer, J. Omega-3 fatty acids and neuropsychiatric disorders. Reproduction, nutrition, development 45, 1–28 (2005). Qin, B. et al. Fish intake is associated with slower cognitive decline in Chinese older adults. J Nutr 144, 1579–1585, https://doi.org/10.3945/jn.114.193854 (2014). Schaefer, E. J. et al. Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study. Arch Neurol 63, 1545–1550, https://doi.org/10.1001/archneur.63.11.1545 (2006). van Gelder, B. M., Tijhuis, M., Kalmijn, S. & Kromhout, D. Fish consumption, n− 3 fatty acids, and subsequent 5-y cognitive decline in elderly men: the Zutphen Elderly Study. The American journal of clinical nutrition 85, 1142–1147 (2007). https://food52.com/blog/16240-the-biggest-misunderstanding-in-the-history-of-couscous When life gives you lemons🍋, how do you handle it? Do you show up as your best self? With a whole damn pitcher of lemonade :)? Do you curl up under the sheets to avoid human contact? Perhaps you’re somewhere in the middle — you show up, but not with the energy needed to manage the situation. For the last year (plus) every one of us was handed bushels of lemons. Many people experienced days, weeks or months that were quite sour. Some of us used the pandemic as a time to complete projects, cook, bake, exercise, hang with your pod, and gather outside with others. Spring is in the air and, with the promise of vaccination, hope is also out there. Let’s embrace some hope, slice up some lemons and create more hope…and some tasty zesty food. In regard to nutrition, if you could pick one new thing to create or change, what would it be (i.e. add veggies to a meal, eat breakfast, mindful eating)? Regardless of what you decide to change, you need to have a strategy to help make the change doable and sustainable. Hope alone is not a strategy. I “hope” to lose 10 pounds before the summer. I “hope” to start running. I “hope” I will drink less once I can get out again (LOL). What do you want to change? What is your strategy to get there? Your strategy or plan of action will help you to achieve your desired new habit. Without it, when the lemon is handed to you along your journey — and it will happen, you need to be prepared to manage the obstacle(s). As dietitians we talk a lot about SMART goals. They very efficiently take you right where you need to be, when setting goals: S — Specific M — Measurable A — Achievable R — Relevant T — Time-bound Example of a vague goal or strategy: I will lose 10 pounds by summer. Example of a SMART strategy: I will include at least one vegetable serving with my lunch 5 days a week. I will include vegetables on my shopping list to be sure I always have options. This will help me fill up at lunch with the extra fiber. Starting next Monday, I’ll add a vegetable to my lunch at least 5 times each week. I will put food shopping on my calendar for this Sunday, so I’ll be ready. Creating your own personal strategies to achieve your own personal want, no matter how daunting the task, will help get past any lemons thrown your way. Your plan can break down any goal into measurable and achievable amounts. Your plan should empower you, as you know you can do it! Plan meals, grocery shopping lists, exercise classes, & social situations that we have not managed in quite some time. Without a personal plan or strategy, you may feel frustrated or lost (sour lemons) instead of energized and focused (with a lemon martini🍋)…SEE BELOW! The most effective way to do it, is to do it. ~Amelia Earhart, first female aviator to fly solo across the Atlantic Ocean
We have become a society that loves an easy “quick fix.” Who doesn’t welcome a quick fix when it comes to food and eating? There are so many to choose from, but they really don’t fix anything, and they definitely don’t teach you how to create healthy habits. In many ways, going on a diet is easier than actually making lasting changes to your lifestyle. The phrase “going on a diet” implies that you go off the diet, too. What happens when the diet is over? Necessary and positive lifestyle changes, however, are never over. They are some of the most important foundations for your life, which you are lucky to be living every single day. They may seem harder than a quick fix, but you can do hard things (🚲Jess Simms)! Let’s start by extinguishing that self-blame. The fact that diets do not work is not your fault! Removing foods without changing behaviors can lead to feelings of deprivation and eventually uncontrolled eating. There are hormones in our bodies working against us, as they sense “starvation” when you go on a diet. Bodies exist with hunger and satiety hormones, known as leptin and ghrelin. Leptin is our satiety hormone, letting us know when we are full. Think of leptin as the moderator of your body’s own TedTalk titled “Energy Balance”. This TedTalk unfortunately, has no start and finish time, so leptin is always on the job. Leptin’s true desire is to help you feel satisfied with the foods you have consumed. When dieting, our levels of leptin decrease (or take a bit of a break), which decreases feelings of satiety. Now that you are trying to eat less, your body is shouting “more, more, more!” That’s not the TedTalk you signed up for, but it is in motion. Then we have the hormone ghrelin, famously known as your “hunger hormone,” yet it has a full resume of other crucial roles it plays in your body. When we go on a diet, ghrelin receives this as a signal of starvation. While leptin is on a break, ghrelin decides to take advantage of its moment in the spotlight, actually increasing your appetite. Now, you have leptin no longer letting you know when you are satisfied with your meal or snack, and ghrelin exaggerating your hunger level. It is like purgatory going on inside your body and brain and you are too caught up in it all to make it stop. Leptin and ghrelin have moments where they can be much in sync with your true appetite and hunger, but when you diet, they are not your friends. Instead, they leave you feeling disappointed in yourself, and sometimes this translates into decreased self-esteem and self-trust. Believe me when I tell you: It is not your fault. You just went for the quick fix and stimulated your own body to start working against you. Eating healthfully until you are satisfied with well-behaving ghrelin and leptin, your body (YOU) can live a healthier and happily ever after. How do you determine if your mindset is aligned with a diet mentality or if you’re in it for the long haul and ready to make significant and long-lasting changes? When you are making any changes to eating habits (or exercise habits), always ask yourself if you are making a change for your lifestyle, or just for the now (the “quick fix”). For example, if a bowl of ice cream is your wind down after dinner, and you decide to eliminate it without finding a replacement, you could be left feeling deprived and unsatisfied. Consider cutting the portion in half and adding some fresh fruit on top. Or find a frozen yogurt bar that you enjoy. The idea is to pick an option that helps you feel satisfied, and is on your chosen path to a healthier lifestyle. Be curious, kind and patient with yourself, and learn what works best for you over time. It’s about moderation, balance, and enjoyment; never deprivation extinction or perfection.
INGREDIENTS 1 pound fresh Brussel sprouts, washed and halved 2 Tablespoons extra virgin olive oil 3 Tablespoons balsamic vinegar 1 teaspoon chili oil 1 Tablespoon fresh ginger, minced salt and pepper to taste Nonstick cooking spray Optional: balsamic glaze to garnish PREPARATION Preheat the grill to medium-high for about 10 minutes. While preheating, in a small bowl whisk the olive oil, balsamic vinegar, chili oil, ginger, a dash of salt and pepper. Place prepared Brussel sprouts in your serving bowl, and pour mixture on top. Mix well, making sure all are soaking up the marinade. Spray grill pan or heavy foil with nonstick cooking spray. Add sprouts, leaving the extra liquid in the serving bowl. Place on preheated grill. Grill for 20–25 minutes, stirring or flipping have way through. Feel free to taste one to test for doneness. Remove from the grill and place back into serving dish, mixing with remaining liquid. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze, if desired. Makes 4 servings.
INGREDIENTS 1 pound turkey sausage, casings removed, chopped (substitute veggie sausage or a lean meat-based one, if desired) 1/4 cup chopped onion 3–4 garlic cloves, minced (or 3 tablespoons if using pre-minced) 1 Tablespoon chopped chipotle pepper in adobo sauce (save the rest of the can in a container in the fridge — always a yummy, kickin’ addition) 48 ounces chicken broth (or 1 1/2 boxes), low sodium 3/4 cup evaporated nonfat milk (substitute non-dairy, if desired) 1 teaspoon of dried basil + 3 Tablespoons chopped, fresh basil 1 10-oz package fresh tortellini 2 cups fresh baby spinach leaves, chopped Optional topping: Parmesan cheese, freshly grated PREPARATION Place a dutch oven or large soup pot over medium heat. Add the sausage and cook about 8 minutes, or until browned. Add chopped onion and garlic and sauté for about 5 minutes, or until onion is slightly browned. Add chipotle pepper to mixture, incorporating into the sausage, onion and garlic. Add chicken stock, evaporated milk and dried basil. Bring to a simmer and add tortellini. Cook for 5–10 minutes or until tortellini is tender and floats to the top. Remove from heat and stir in the spinach. Let spinach wilt. Ladle into 4 soup bowls. Top with a sprinkle of fresh basil and Parmesan cheese, if desired. Makes 4 servings. Serve with a side salad or other non-starchy veggies, like the BBQ Brussels.
INGREDIENTS 2–3 pound turkey London broil 1/2 cup soy sauce, low sodium 2 Tablespoon fresh ginger, minced 4 cloves or 2 tablespoons fresh garlic, minced 1 Tablespoon extra virgin olive oil 1/2 teaspoon salt 1 teaspoon pepper Optional garnish: scallions, chopped PREPARATION Whisk together soy sauce, ginger, garlic, olive oil, salt and pepper in a small bowl. Place turkey into a large resealable bag. Pour 1/4 cup marinade and set aside, to save for basting. Pour the rest of the marinade into bag, seal and lightly shake. Place bag in the refrigerator overnight or at least one hour, lightly shaking to spread marinade often. When ready to cook, preheat grill (or oven) to medium high. Place turkey on grill and cook for about 40–50 minutes, basting often with saved marinade. Remove from the turkey from the grill when cooked through (at 165˚F, if using meat thermometer), and keep lightly covered to rest for about 15 minutes. Slice across the grain and place on a platter. Garnish with scallions, if desired. Makes 8–10 servings. 🍏🍏Tips to finding YOUR healthy eating path🍏🍏
Happy Spring, Happy Beginnings! We all might be feeling a little crazy, like days are blending into one another and time has taken on a new meaning. Cooking is often my go-to when I want to take some control of the crazy. I could cook anything from sweet to savory, to just feel I am accomplishing something. Yet, there is something about Spring on the horizon that brings vegetables to the forefront for me, making a stronger presence than usual. Perhaps it’s the “warmer” air or the peaks of sunshine we have experienced out east this week, but I am fully leaning in to all of it. And with it, trying to keep the crazy to a minimum. If the mention of vegetables does not get you excited, it is not your fault. Past experiences affect so much of our future thoughts and mindset. If your intro to the wonderful world of veggies consisted of green beans, soggy carrots or mushrooms swimming in grease, it is no wonder you do not embrace them. It will take some effort to get past your veggie traumas, but it is worth it. And if you are already a veggie lover, more inspiration is always a gift. Vegetables can bring lots of flavor, crunch, sweetness, color and various scents to any dish. They are nutritional powerhouses, part of any disease-fighting regimen. A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and help keep your appetite in check. Eating non-starchy vegetables may even help with weight loss and weight maintenance. With potentially hundreds of different plant compounds that are beneficial to health, it is crazy NOT to lean into veggies! The proof is in the pudding, so to speak😊…and in a whole bunch of studies. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. But 8 or more sounds like a lot of veggies! It is, but it is not — 1 cup raw or 1/2 cup cooked equals 1 serving. Making yourself Lori’s bone building green smoothie (https://amysmargulies.medium.com/aging-gracefully-and-other-bs-105f67657c43) in the morning? You have 2 servings right there. Salad for lunch? Another 2–3 servings. Veggies covering at least half your plate at dinner, another 3 servings. Still hungry and going for more? Another 1–2 servings. Snacking on veggies and hummus or guac, another 1–2 servings. It all adds up and can add up in your favor, with some effort of course. Do not forget to often include our leafy greens, which get a gold star when it comes to heart disease protection. Data from the Nurses’ Health Studies and the Health Professional’s Follow-up Study show that women and men who increased their intakes of fruits and vegetables over a 24-year period were more likely to have lost weight than those who ate the same amount or those who decreased their intake. When it comes to veggies, the non-starchy types are where it is at! Starchier vegetables like potatoes, corn, and peas have their place in moderation, but we are talking greens, zucchini, squash, asparagus, broccoli, tomatoes, mushrooms and the like. Eating carrots for the beta carotene is certainly not a new topic, and for good reason. Eating fruits and vegetables can keep your eyes healthy, and may help prevent two common aging-related eye diseases — cataracts and macular degeneration — which afflict millions of Americans over age 65. A recent large study of female health professionals indicates that higher intakes of lutein and vitamin E are associated with decreased risk of cataract. Lutein is a powerful antioxidant, a key contender for an A+ in eye health. Another shout out for our dark, leafy greens, with spinach, kale, broccoli at the top of the list, along with carrots for the lutein plus beta carotene. Enough studies, let’s cook up some veggie happiness!
INGREDIENTS 1 pound asparagus spears, washed, trimmed, sliced into thirds 2 Tablespoons olive oil 4–5 garlic cloves, minced freshly ground pepper and coarse salt, to taste 1/4 cup chopped walnuts or pine nuts 1 Tablespoon truffle oil, divided 1–2 Tablespoons fresh lemon juice, divided 1 cup uncooked quinoa (or other whole grain) PREPARATION Preheat oven to 400˚F. Place nonstick foil on bottom of rimmed baking pan. Toss prepared asparagus with olive oil, garlic, salt and pepper. Spread out onto baking pan. Place pan in oven and roast for about 10 minutes, mixing halfway. Remove from oven, add walnuts and toss well. Place tray back in oven for another 10 minutes. While asparagus are roasting, prepare quinoa (or other whole grain) according to package directions. Place in serving bowl. Toss with 1/2 tablespoon truffle oil and 1/2 — 1 tablespoon lemon juice. Remove asparagus from oven and toss with 1/2 tablespoon truffle oil and 1/2–1 tablespoon lemon juice. Place on top of quinoa, one more grind of fresh black pepper and serve. Makes 2–3 main dish servings or 4–6 side dish servings.
INGREDIENTS 24 button mushrooms or 8 large mushrooms 1/2 onion, chopped 3–4 garlic cloves, minced 1 medium zucchini, shredded 1/2 teaspoon red pepper flakes 2 ounces goat cheese 1 cup Panko bread crumbs, whole wheat Salt and freshly ground pepper to taste Truffle oil spray 1/4 cup fresh rosemary, chopped PREPARATION Preheat oven to 350˚F. Spray prepared mushrooms with truffle oil mister. Sprinkle both side with salt and freshly ground pepper. Sauté onion, garlic, zucchini shreds in 1 teaspoon oil. Add red pepper flakes and goat cheese. Stir until goat cheese is well mixed into veggies. Remove from heat. Add panko bread crumbs and still well. Spoon either by teaspoon into button mushrooms or by tablespoon into larger mushrooms. Top with Parmesan cheese and another truffle oil spray. Bake for 25 minutes. Broil for 3 minutes. Sprinkle fresh rosemary. Makes 8 appetizer or side dish servings.
INGREDIENTS 1 Tablespoon olive oil 3–4 large carrots, peeled, slice into coins 1/4 teaspoon ground ginger 1/2 teaspoon cinnamon 1/8 teaspoon nutmeg (go with 1/4 or more if you really, really like nutmeg) 1/3 cup vegetable broth, low sodium 1–2 Tablespoons honey salt and pepper to taste PREPARATION Place a large iron skillet over medium-high heat. Add olive oil and spread all over pan. Add carrots, ginger, cinnamon and nutmeg. Stir well to blend and continue cooking for about 8 minutes. Add broth and cook for 5 more minutes. Add honey, stir and cook until carrots are tender, about 8 more minutes. Sprinkle with salt and pepper to taste. Pour into serving dish. Garnish with extra cinnamon and a dab of honey. Makes 4 servings.  GINGERED CARROTS Carrots do not always get the love and desire they deserve :), unless you ginger them and roast them in an iron skillet. OMG. They are quick and simple to prepare, yet pretty and delicious to eat! INGREDIENTS 1 Tablespoon olive oil 3–4 large carrots, peeled, slice into coins 1/4 teaspoon ground ginger 1/2 teaspoon cinnamon 1/8 teaspoon nutmeg (go with 1/4 or more if you really, really like nutmeg) 1/3 cup vegetable broth, low sodium 1–2 Tablespoons honey salt and pepper to taste PREPARATION Place a large iron skillet over medium-high heat. Add olive oil and spread all over pan. Add carrots, ginger, cinnamon and nutmeg. Stir well to blend and continue cooking for about 8 minutes. Add broth and cook for 5 more minutes. Add honey, stir and cook until carrots are tender, about 8 more minutes. Sprinkle with salt and pepper to taste. Pour into serving dish. Garnish with extra cinnamon and a dab of honey. Makes 4 servings. Wow, I did not eat any vegetables today ~how did this happen? 🥦Plan ahead ~always put them on your shopping list. Always. 🥕Prep extra when cooking ~double or triple how much you will eat in one sitting, so you have extra for your next sitting or snack. 🥒Nothing is wrong with the pre-cut pre-prepped veggies. Someone else did the work for you. How lovely. 🧊The freezer is your friend. It wants to keep you happy and healthy, so it will keep your frozen veggies for you on hand, whenever you need them. So kind. 🍝My favorite pasta dish only calls for 1 cup of fresh spinach. Double, triple, go big on your veggies in any recipe. And it can still be your favorite. No matter who you are, no matter where you come from, you are beautiful. ~ Michelle Obama RESOURCES:
While “saucy” people can add some playful feistiness to any gathering or meal, we are going to discuss saucy foods here — what types, how much, recipes, sauces when eating out, and hidden culprits. Gettin’ saucy with our food can work in many ways. When dining out or ordering in, the amount of sauce that comes with your dish can be overwhelming. Even if you make a healthy selection of tilapia, what comes on top of the fish can lead to excessive calories, fat and/or sodium. Maybe you want to shy away from being the customer that asks for sauce on the side. However, remember…you are looking out for you🌟. As you desire to eat as healthfully and joyfully as possible, whether dining out or ordering in, you do need to speak up😮! While you do not have to get every sauce on the side every time, be attentive to what you are putting in your body. Ordering sauce on the side, asking for less sauce or pushing it off to the side, can help you keep your dish the 300-400 calorie range, versus 600 calories or above, 10–15 grams of fat versus 20–30 grams, plus save you on the sodium content. From dips, to red sauce, to Asian sauces, gettin’ saucy is certainly tasty, but can be tricky as well. There are all kinds of sauces out there that can keep us in the game, or those that make us feel like a benchwarmer. You should feel energized🏃🏿♀️after your meals, not immediately like a couch potato. Learning how to keep those saucy stats in line with the rest of your healthy choices, can enhance your food enjoyment. Let’s dip in. Dipping sauces are delicious😋, but they can be high in added sugars, sodium, and fats. They can quickly spin a healthy meal or snack into a downward health spiral. However, let’s not discredit the unique flavors and taste these sauces can bring. Here are a few tips to keep the dips in line with your desire for a balanced meal or snack:
 CREAMY TOMATILLO SAUCE Spicy is always fun, but adding a creaminess to it can take the fun to another level. I love this sauce as it is filled with awesome flavors, along with a comforting creaminess, making any protein of choice absolutely delicious. The prep time is worth it! INGREDIENTS 1 pound tomatillos, husked and rinsed 2 jalapeño peppers, rinsed, sliced in half and seeded 2 shallots, peeled and sliced in half 1/4 cup nonfat Greek yogurt 4 garlic cloves 1/4 cup white wine vinegar juice from 1 lime 1/2 t cumin 2 Tablespoons fresh cilantro dash of salt PREPARATION Preheat oven on high broil. Line rimmed baking sheet with nonstick foil. Place tomatillos, peppers and shallots on baking sheet. Broil on rack second from top, for about 5–10 minutes, checking frequently until skins are charred. Flip to broil second side, continuing to check frequently until skin is charred. Remove from heat and cool for about 10 minutes. Peel off all skins and discard. Add tomatillos, peppers, shallots and garlic to blender, along with cilantro, vinegar, lime juice, cumin and salt. Puree until smooth. Add yogurt and blend one more time. Serve with baked or grilled chicken, seafood or tofu.
INGREDIENTS 2 large, ripe avocado, halved and pitted 1 cup nonfat greek yogurt (or nonfat sour cream, if preferred) 1/4 cup packed cilantro leaves 2 cloves garlic, peeled juice from two limes (about 3–4 Tablespoons) 1/2 teaspoon Kosher salt Freshly ground pepper to taste PREPARATION In a food processor or blender, scoop out avocado and blend together with yogurt, cilantro, garlic, lime juice and salt. Pour into a bowl and season with black pepper to taste. Serve as dip or topping. If refrigerating, wrap tightly with plastic wrap. It will last up to 48 hours. Makes 6–8 servings.  BALSAMIC TOMATO SAUCE Vinegars can be an exceptional ingredient when creating a lean yet tasty sauce or dish. There are quite a variety out there! Some of my favorites include balsamic, champagne and red wine vinegars. Experiment to see what flavors and brands you like best on salads, pasta dishes, as well as with this sauce. There is a fun thickening method I included here, of which you can opt in or out :). This sauce works great roasting with veggies, tofu, chicken and fish. INGREDIENTS 1 Tablespoon olive oil 1/4 cup balsamic vinegar 1 cup red wine vinegar 2 cups canned diced tomatoes, no sodium added 1/2 cup chicken or veggie stock or broth, low sodium 1/4 cup chopped flat-leaf parsley Freshly ground pepper to taste Optional: Beurre manie= 1 Tablespoon flour + 1 Tablespoon butter, softened Freshly ground pepper to taste PREPARATION In small sauce pan, add olive oil through stock. Bring to a boil over medium-high heat. Once boiling, lower heat to a simmer. You can just let it simmer here for 10–15 minutes, until desired thickness. Or, for some additional luster to your sauce: while sauce is simmering, in a small bowl mix flour and butter with a fork to form a smooth paste. Then roll a teaspoon-size amounts of the paste into balls. Add one ball to sauce, increase heat and allow the mixture to return to a boil, and cook for at least 1 minute to thicken. If your sauce is not as thick as you’d like, add a bit more beurre manie. Serve over or roast with any veggie, protein, polenta, rice or pasta. It makes approximately 2–2 1/2 cups sauce; about 1/4 cup per serving. Food is my lens, but people are my focus. Shakirah Simley, Director, Office of Racial Equity, for the city and county of San Francisco, California For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com
RESOURCES: https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your diet#:~:text=However%2C%20most%20Americans%20eat%20too,about%201%20teaspoon%20of%20salt! Part 5: Women and (Unwanted) WeightAs “gracefully aging women,” ourselves, we know there is much to discuss. However, we have reached our last topic in this series. What makes it so difficult to lose weight or maintain our weight during this phase of life? As always, there are multiple factors to this struggle, and we aren’t going to address genetics here. We are not promoting diets or trying to be thin; rather, we are focused on strong, healthy bodies and minds. We are speaking to those in the audience who are peri-menopausal or currently in menopause who are struggling to lose extra, unwanted weight and keep it off. If you are that person in the audience in your 50’s who has maintained your same weight as in your 30’s or 40’s, well…you know what to do…don’t read any further😌.
One challenge for women is that the symptoms of thyroid problems are mistaken for menopause symptoms. However, thyroid disease, especially hypothyroidism, is more likely to develop after menopause. Hypothyroidism is when your thyroid does not make enough thyroid hormones (underactive). This slows down many of your body’s functions, including metabolism. It usually happens quite slowly, over years, with a host of other symptoms, including feeling tired all the time, cold for no reason, constipation, muscle weakness, joint pain, pale and dry skin, sadness, dry, thinning hair, and other symptoms. Hypothyroidism could explain weight gain and it could increase your risk for heart disease and diabetes. But the good news (there is always some!), IF you are experiencing any of the above symptoms without a known cause, talk to your doctor. There are treatments out there! In the meanwhile, let’s continue to focus on healthy eating :) — natural, plant-predominant foods — keeping us feeling energized and smiling, while we surround ourselves with friends and family (at a social distance)! We are going to focus on speed in the kitchen, so less time cooking and more time socializing or just taking the time to take care of YOU❤️!  SPICY SPEEDY SHRIMP I continue to receive lots of requests for air fryer recipes :). No doubt with good reason — they make cooking fun, tasty, crunchy and speedy. I love this recipe, as there are so many options as to what you can do with these spicy crustaceans. INGREDIENTS 1 Tablespoon hot Mexican-style chili powder 1/2 cup whole wheat panko crumbs 1 large egg 1 pound medium shrimp, peeled and deveined Nonstick cooking spray Optional toppings: avocado, sliced or guacamole salsa, any style fresh lime juice cilantro hot sauce PREPARATION Preheat the air fryer to 360˚F for at least 5 minutes. While preheating, place prepared shrimp in a medium bowl. Sprinkle with chili powder and mix well. Crack the egg into a separate small bowl — mixing well with fork. Place the panko crumbs into a separate small bowl. Once preheat is complete, slide out the air fryer basket and coat with nonstick cooking spray. Remove shrimp from bag, one at a time, dipping into the egg, then panko crumbs, and placing in air fryer basket. Once basket is full (not overfull, as shrimp should not touch each other), spray tops of shrimp and slide into air fryer. “Fry” for 7–8 minutes at 360˚F, shaking halfway through to flip shrimp. Remove and repeat until all shrimp are cooked. Serve on top of salad, in a whole grain wrap, or in a bowl with brown rice. Top with any or all of the suggested toppings, and then some!  MISO LIME CHICKEN Chicken can get a tad boring sometimes, so I try to spark things up here with a tasty zing from the miso and fresh lime juice. This seriously simple and tasty sauce works well with fish or tofu as well! INGREDIENTS 1 pound chicken tenders or chicken thighs, skinless, boneless Rub: 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon freshly ground pepper Sauce: 2 Tablespoons fresh lime juice (about the juice from one lime) 2 Tablespoons white miso paste 1/4 cup nonfat Greek yogurt, plain 1 Tablespoon honey Nonstick cooking spray Fresh cilantro or basil for garnish PREPARATION Prepare the rub by placing the onion powder, garlic powder and pepper in a small bowl and whisk to combine. Place chicken tenders in a medium bowl. Pour rub evenly on top and mix well with clean hands, being sure the rub is evenly spread onto the chicken. Mix up the sauce: Place the lime juice, miso paste, yogurt and honey in a small bowl. Mix well until miso is dissolved and set aside. Place a large cast iron skillet over medium high heat. Spray with nonstick cooking spray. Add the chicken in a single layer. Cook 4–5 minutes, spray again with nonstick cooking spray, and flip to cook another 3–4 minutes on the other side. Remove from pan and place onto serving platter. Top with sauce and garnish, and keep some extra sauce on the side!  Looking for a quick veggie on the side? Go for fresh golden beets! Peel, slice, mix with a touch of olive oil, dash of salt, freshly ground pepper. Microwave for a few minutes, then roast for 15–20 minutes at 400˚F. Garnish with fresh sage. Share the sauce here, too!  CRAB BISQUE This recipe was originally a heavier chili. I lightened it up into a bisque with some additional calcium-packed ingredients, as well as adding crab meat for a lean protein, along with the beans. Although the sherry helps bring out a rich, mellow taste, it may be omitted if desired. There is some chopping here, but still a 20-minute or less prep time. INGREDIENTS 3 medium shallots, minced 2 garlic cloves, minced 1 yellow bell pepper, cored, seeded and chopped fine 2 teaspoons olive oil 1 15-ounce can kidney beans, rinsed and drained 2–3 Tablespoons chili powder 1 6-ounce can tomato paste 1 1/2 cups vegetable broth, low sodium 8 ounces jumbo lump crab, shells removed 1/2 cup evaporated nonfat milk 2 Tablespoons dry sherry salt and freshly ground pepper to taste Flat leaf parsley to garnish, optional PREPARATION Place a medium saucepan over medium heat. Add olive oil. Once oil is hot, add the shallots, garlic and bell pepper. Cook until softened, about 6 minutes. Add the beans, chili powder and tomato paste. Stir and continue cooking for another 5 minutes. Stir in the broth and bring to a boil. Once boiling, reduce temperature to a simmer and continue cooking for about 8 minutes. Stir in the crab, evaporated nonfat milk, sherry, and heat through. Taste and adjust seasonings (any needed salt, pepper, more chili powder). Makes 4 servings. The Soup Bowl🍲~ T’is the season for soup! Whether you are looking for a meal in a bowl or just a tasty starter, soup usually fits the bill. The natural goodness of homemade soup is warming to the heart and soul. Lots of veggies and whole grains create a high fiber, high nutrient, highly satisfying meal. There are of course times when a lengthier commitment to the kitchen is just not in the cards. Here are some tips when you need to create a quick fix bowl, and still do not want to go for the canned or boxed version:
Real soup is to the body what peace is to the soul ~Isabel Allende For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com
SOURCES: https://www.ncbi.nlm.nih.gov/books/NBK279388/ https://www.womenshealth.gov/a-z-topics/thyroid-disease#27 https://thyroidresearchjournal.biomedcentral.com/track/pdf/10.1186/1756-6614-6-2.pdf Women and aging…where do we begin and where does the path take us? There is no manicured trail to follow, but we can reach our best selves by listening to our bodies, pursuing our goals, and finding the right nourishment and exercise that fits into our lives. Sometimes, that means introducing new fitness ideas or specific nutrient-rich foods. We women can do anything if we want it badly enough! We are strong, capable and resilient seekers, planners, managers and leaders. Just as life is forever changing, so are our bodies. Static and sameness are boring! Let’s embrace our aging with grit and authenticity, IRON, and some wine (or a little Bourbon 😊) to wash it all down. Iron is not exactly the hot topic of women and aging, but not because it isn’t important — iron is crucial for everyone. Iron stimulates the production of hemoglobin, a substance in the red blood cells that enables them to carry oxygen to the tissues throughout the body. If your iron level is low, known as iron deficiency anemia, you may experience symptoms such as extreme fatigue, weakness, chest pain, shortness of breath, headaches, dizziness, lightheadedness, cold hands and feet, and brittle nails. What’s most concerning is that you could be experiencing a lack of oxygenated blood in your body without any signs or symptoms. Iron deficiency anemia may lead to a rapid or irregular heartbeat. Your heart must pump more blood to compensate for the lack of oxygen carried in your blood when you are anemic. This can lead to an enlarged heart or heart failure. Not to scare the shit of out of you❤️,we just want you to focus on your iron consumption throughout your adulthood. Iron deficiencies show up as we age due to significant blood loss including heavy menstruation cycles and major surgeries, celiac disease from lower absorption of iron, and chronic conditions like peptic ulcers and hiatal hernias. The other important cause is your diet. Your body depends on you to regularly consume iron from foods. If you do not consume enough iron, over time your body can become iron deficient. ⭐️The awesome news⭐️— we can consume enough iron from our food choices. We can also supplement if needed, but only through partnership with your physician and lab work. So what can you eat to be sure you are consuming enough iron? Step 1: Consume foods rich in iron, that are of course healthy overall: Poultry Seafood — especially oysters, mussels, clams Lean red meat Beans Egg yolks Dark green leafy vegetables, such as spinach and collard greens Dried fruit, such as raisins and apricots Iron-fortified cereals, breads and pastas Peas Your body absorbs more iron from meat than it does from other sources. If you choose to not eat meat, you may need to increase your intake of iron-rich, plant-based foods to absorb the same amount of iron as someone who eats meat. Step 2: Consume the above high-iron foods in sync with foods containing vitamin C, to enhance your body’s absorption of dietary iron: Broccoli Citrus juices Grapefruit Kiwi Leafy greens Melons Oranges Peppers Strawberries Tangerines Tomatoes Tips and Tricks: 🍋Citrus fruit is a great way to end a meal. Besides providing your body with extra iron-enhancing-absorber known as Vitamin C, it helps to transition yourself from the meal to a feeling of satisfaction with additional hydration and a bolt of sweet and sour, possibly decreasing your desire for more sweet when you depart from the table. 🍳 Using an iron-based skillet when cooking is helpful. The food you are cooking will absorb some of the iron from the skillet. ☎️Calling all chickpeas — for plant-based eaters, chickpeas are a great way to go. One cup provides 5 mg of iron. Hummus bonus — smash chickpeas into hummus and add lemon juice, creating a powerful iron and vitamin C combination…not to mention, deliciousness. 🌿Plant some seeds— in your food! Pumpkin seeds provide 2 mg of iron per quarter cup. Sesame seeds provide a little over 1 mg of iron per tablespoon. Add them to your salads, grains, cereals and snack mixes, for a smart dose of iron. Pair them with dried fruit for the vitamin C kick as well! 🥢Edamame anyone?— one cup of these addicting snack and salad toppers contain 4 mg of iron, plus protein, fiber and minerals. Frozen or fresh, an always-invited-back meal and snack companion. 💪🏾Popeye’s choice — spinach is an excellent sources of iron whether raw, cooked or churned into a smoothie, though cooking spinach helps your body absorb its nutrients more easily. Just 1 cup of cooked spinach delivers more than 6 mg of iron as well as protein, fiber, calcium and vitamins A and E. Bring it…again. 🥜Legume love— lentils and black beans are as awesome as chickpeas with 4–6 mg of iron per cup. Cook them up with some of the vitamin C veggies like kale and broccoli, throw on spice and enjoy your iron-laden-lovin’ meal.  BROCCOLI BAKIN’ CHICKEN This dish takes all of the above tips into account, and of course, tasty flavors. I also included some short cut tips to help speed things up as needed. INGREDIENTS 2 Tablespoons olive oil 10 ounces fresh broccoli florets (yes, you can buy them in a bag!) 3–4 clove garlic, minced (about 2 tablespoons pre-minced jar) 1 pound chicken tenders 1/4 teaspoon freshly ground pepper 1/8 teaspoons salt 1 teaspoon oregano plus 2 tablespoons fresh for garnish (dry works as well) 1/4 teaspoon crushed red pepper 2 Tablespoons fresh lemon juice (yup, the bottle works too) plus 1 lemon sliced, for garnish PREPARATION Preheat oven to 375˚F. Place a large iron skillet over medium-high heat. Add olive oil and spread around pan. Add garlic and sauté for 1–2 minutes. Add broccoli to pan, mix well and arrange into a single layer. Cook for 3 minutes, no stirring. After 3 minutes, stir and arrange again into a single layer, continuing to cook for another 3–4 minutes. Remove skillet from heat. Place broccoli mixture into an oven proof serving dish. Cover dish with foil and place in oven. Set skillet aside. In small bowl, mix pepper, salt, oregano and crushed red pepper. Place chicken tenders into a medium bowl. Pour spice mix on top and rub all over tenders evenly. Place iron skillet on medium heat. Add chicken and cook 3–4 minutes per side, or until both sides are lightly browned. Remove from heat and stir in lemon juice. Remove broccoli from oven and add chicken mixture on top. Cover with the foil and bake for 8–10 minutes, followed by 2 minutes of broil for some extra browning (just keep an eye on it!). Remove from oven. Garnish with lemon slices, fresh oregano and more freshly ground pepper, if desired. Suggest serving with brown rice or quinoa. Makes 4–5 servings.  CREAMY WINTER GREENS AND BEANS All this talk about vibrant greens for iron, vitamin C, calcium and so on, it is hard not to desire to make them every day. This dish is combination of some of my favorites (and hopefully yours as well;), spinach and kale. Throwing in the beans for some additional iron, protein and fiber, makes this a satisfying main dish or a well-balanced side dish. If chickpeas or lentils are your love, they certainly work as well. INGREDIENTS 10 ounces kale leaves, stems removed, leaves chopped 10 ounces spinach leaves, stems removed, leaves chopped 1 Tablespoon olive oil 4 cloves garlic, sliced 4 ounces low fat cream cheese 2–3 Tablespoons vegetable broth, low sodium 1 teaspoon dried basil 1/4 teaspoon red pepper flakes 1 15-ounce can black beans, drained and rinsed salt and freshly ground pepper to taste hot sauce (optional, yet recommended) PREPARATION Heat olive oil in large sauté pan, over medium heat. Add garlic and cook 4–5 minutes, stirring occasionally, until slightly browned. Add cream cheese, vegetable broth, basil and red pepper, continuing to stir until cream cheese is melted. Add more broth as needed, until cream cheese is melted. Add kale and spinach in batches, continuing to mix together, until all of the greens are slighted wilted. Stir in beans, salt and pepper to taste. Stir well until blended and warmed throughout. Serve with hot sauce on the side for some additional heat.  FRESH FRENCH ONION SOUP This is a winter-warming dish, that has forever been one of my favorites. I lightened it up with vegetable broth versus beef broth, lower fat cheese, less sodium and more garlic. A perfect start to one of the iron-packed dishes above, especially as we await the winter vortex… photo by spainonafork FRESH FRENCH ONION SOUP This is a winter-warming dish, that has forever been one of my favorites. I lightened it up with vegetable broth versus beef broth, lower fat cheese, less sodium and more garlic. A perfect start to one of the iron-packed dishes above, especially as we await the winter vortex… INGREDIENTS 2 Tablespoons unsalted butter 3 sweet onions (such as Vidalia), thinly sliced 3–4 garlic cloves, minced 6 cup vegetable broth, low sodium 1/4 cup sherry 1 bay leaf 2 tablespoons chopped fresh thyme Freshly ground pepper and salt to taste 4 slices whole grain or whole wheat baguette 1 cup shredded Swiss cheese, reduced fat 1/4 cup chopped fresh chives, for garnish PREPARATION In a slow cooker, add butter, onions and garlic. Cook on low heat for 6 hours, until the onions are golden and caramelized. Add the broth, sherry, bay leaf and thyme. Continue to cook with the slow cooker on low for another 4 to 5 hours. Season the soup with salt and pepper. Preheat the broiler on your oven. Ladle the soup into oven-safe bowls and place 1 slice of baguette on top of each. Sprinkle ¼ cup of cheese on top of each baguette. Broil the soup until the cheese is melted and well-browned, 2 to 3 minutes. Serve immediately, garnished with chives. Makes 4 servings.  Weekend warriors ~keep in mind that your weekends are just as important as your week days, when it comes to eating healthfully. A recent study shows 75% of women are consuming an additional 160 calories on weekends, which not surprisingly are from alcoholic beverages🍸. Unfortunately, the study also showed women had a reduction of their quality of foods consumed, with less nutritious foods than their weekday choices. When does your weekend start mentally? Do you start to let down the guard on Thursday taking it through Sunday night? If so, this average might be higher for you. While it’s okay to treat yourself, choose what you love, not just what you like. Satisfaction is key for moderation. For love is more powerful than hate. Hope is more powerful than fear. Light is more powerful than dark. ~Joe Biden For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com
SOURCES: https://jandonline.org/article/S2212-2672(17)30073-4/fulltext https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc20355034 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/ Happy New Year! We have made it to 2021, which is truly no easy accomplishment. Way too many have been left behind. Way too many continue to struggle. Hope is being able to see that there is light despite all of the darkness ~Desmond Tutu. We unfortunately cannot control everything in our lives, or the lives of others, but we do have power over our thoughts. Stay hopeful. Think positive. Share the love❤️. Choose to share love and kindness with everyone around you, including YOURSELF. Think positive about YOU. Stay hopeful for YOU. Speak to yourself, and to your body, as you would your best friend. Be kind. Be honest. Be authentic. Encourage yourself to try your best but not to expect perfection. Find your strength. If you love what you are doing, you will be successful. ~Albert Schweitzer. The same is true when it comes to what you are eating. You do not have to eat anything you do not love. Eating should bring you joy, keep you smiling😃, keep you loving you. It does not mean it is not hard-ass work, unfortunately🤨, but enjoy the process. Find what you enjoy — is it the cooking, buying fresh foods, ordering fresh foods, eating with others, eating alone, eating outside, eatings lots of fruits and veggies, eating lean protein, eating healthy fats? All of the above :)? Whatever it may be, and I am happy to help you search if needed, make that the healthy focus for YOU, for 2021. An empowering way to start is to douse yourself during these chilly, darker months with some bright, nutritious, comfort food. We might not be able to hop on a plane and travel the world right now, but we can certainly spice things up by providing our tastebuds with a curious and comforting zing💥.  ROASTED CAULIFLOWER AND PARSNIP SOUP Not everyone gets as excited as I do about cauliflower, and even more likely about parsnips. I challenge you to put any negative thoughts aside and give this warm, deliciousness a try. It takes about an hour overall, between preparation and cooking, but this smooth, creamy creation, satisfies the body and mind. Both parsnips and cauliflower are an excellent source of fiber and potassium, with a touch of protein and calcium. INGREDIENTS 3–4 parsnips, peeled and chopped into coin-size pieces 1 head cauliflower florets, washed and roughly chopped 4 garlic cloves, peeled and smashed 1 large or 2 small shallots, peeled and roughly chopped 4 springs fresh thyme plus a teaspoon of fresh leaves for garnish 2 Tablespoons olive oil 1 teaspoon cumin 1/2 teaspoon paprika 1 large or 2 small shallots, peeled and roughly chopped 4 cups vegetable or chicken broth, low sodium salt and pepper to taste PREPARATION Preheat oven to 375˚F. Place prepared cauliflower, parsnips, garlic, shallots and thyme springs in a large mixing bowl. Add olive oil and toss until all veggies are well coated. Sprinkle with cumin, paprika and pepper and toss again. Spread onto rimmed baking sheet and place in oven. Roast vegetables for 25–30 minutes, tossing veggies halfway. Remove from oven and roll thyme springs in your clean hands, to remove cooked leaves. Toss the remaining springs. Pour 3 cups of the broth into the blender. Add roasted veggies. Remove plastic center on blender lid and securely place lid on blender. Use a kitchen towel to cover the lid, securing the towel with your hand (this will allow for the steam to escape without any type of explosion…been there, done that ;). Puree mixture for about 1 minute or until the mixture is smooth. Add another 1/2 cup of broth and continue to puree. Repeat with final 1/2 cup of broth. *Note: Add more broth if desired for achieve a thinner consistency. Transfer the mixture into medium sauce pot and bring to a light simmer. (*If you have a Vitamix, you can use the heating feature). Taste and adjust seasonings. Garnish with a drizzle of olive oil and fresh thyme leaves. Serve hot. Makes 4–5 servings.  SPICY SPINACH AND PASTA SOUP As spinach is a rich source of fiber, iron, manganese, zinc, magnesium, plus small quantities of vitamin E, A, C, K, folate, thiamine, B vitamins, it is hard not to give it a leading role in most dishes. This tasty soup is no exception, balancing it out with chickpeas and tomato, for some healthy carbs, additional vitamin C, and protein. Photo by napolina INGREDIENTS 1 10-ounce package fresh spinach (or 2–3 bunches), washed and chopped 2 teaspoons olive oil 1 small onion, finely chopped 2–3 garlic cloves, minced 7 cups vegetable or chicken broth, low sodium 2/3 cup small pasta (like stalline-tiny stars, or ditalini-tiny tubes, or orzo) 1/4 cup fresh basil leaves, chopped (or 1 1/2 tablespoons dried basil) 1 14.5-ounce can chopped tomatoes, low sodium 1 15-ounce can chickpeas, drained and rinsed 1 teaspoon cayenne pepper salt and pepper to taste 2 Tablespoons Parmesan cheese (for garnish) PREPARATION Place a large pot over medium heat. Add olive oil, onion and garlic. Cook for 6–8 minutes, or until onion is slightly browned, stirring frequently. Add broth, turn heat to high and bring mixture to a boil. Stir in pasta and continue cooking 2 minutes. Add spinach, basil, tomatoes and chickpeas to the pot. Continue to cook or another 5–6 minutes, or until pasta is tender. Season with salt and pepper to taste (or additional cayenne pepper, depending on the level of heat desired☺️). Ladle into bowls and top with Parmesan cheese, if desired. Makes 4–5 servings.  LOADED VEGETABLE SOUP This is a soup I created at the very start of my career, with a couple of my dietitian mentors. It has evolved over the years with removing and replacing some of the ingredients and adding the beans for a protein source. This is easily many meals in a bowl, as freezing in single portions works well for any leftovers INGREDIENTS 1 small chopped onion (about 1 cup) 2–3 celery stalks, washed and chopped (about 1 cup) 2–3 cloves minced garlic (about 2 teaspoons) 2 medium carrots, peeled and chopped (about 2 cups) 2 15-ounce cans chopped tomatoes, low sodium 8 cups vegetable broth, low sodium 1 medium sweet potato, peeled and sliced into bite-size pieces (about 3 cups) 1 small head of cabbage, washed and roughly chopped (about 3 cups) 1 red pepper, washed, seeded and chopped 1 yellow pepper, washed, seeded and chopped 2 cups cannellini beans salt and pepper to taste PREPARATION Place a large pot over medium heat. Add onion, carrots, garlic and tomatoes. Cooks for 5–6 minutes, or until veggies are tender. Add vegetable broth and bring to a boil. Add sweet potato, cabbage and peppers. Cook for 15–20 minutes, until potatoes and carrots are tender. Reduce to low heat. Add beans, tofu, salt and pepper to taste. Heat until warm. Ladle into bowls and garnish with freshly ground pepper. Makes 10–12 servings. SNACK TIP ~🍎 🍎 🍏Speaking of cauliflower, don’t fall for the “made with” on a food label, without seeing how much is actually in the package. It might be “made with” very little cauliflower (or chickpeas or veggies), but certainly lots of flour. You can’t beat the real thing — cut up raw veggies for an extraordinarily satisfying crunch. Looking for more flavor? Add 1–2 tablespoons tzaziki, hummus, salsa, etc, to jazz up your snack without adding excess calories. You will get a tasty boost of nutrients, fiber and fill from your fresh veggies. And once the storm is over, you won’t remember how you made it through, how you managed to survive. You won’t even be sure, whether the storm is really over. But one thing is certain. When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about. ~author Haruki Murakami For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com |
The rebellious Rd.As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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