Celebration of Vegetables

People always ask me what they should eat to stay healthy or what I eat at home. As a future Dietitian, I have learned that basically it comes down to calories in and calories out. If you want to lose weight, you must consume less calories or "burn" more than what you are taking in. One way of getting healthy is by eating healthy (a balanced diet of fresh fruits, vegetables, protein and whole grains). Over the past recent years, I have come to the realization that most people have forgotten about vegetables as a food group. When I talk to people about eating healthy and inform them that carbohydrates should make up 50-60% of their diet, they are astounded. Most of them respond with surprise and confusion. I then explain that fruits and vegetables count as carbohydrates too! It's obvious, once their shock and confusion start to decipate and the reality sets in that a healthy diet is made up fruits and vegetables, that vegetables are often neglected.

I have found a new LOVE for vegetables since I started pushing the limits of what I cook and consume. I have been challenged to go outside of my comfort zone and try new dishes. Many of the ones below were inspired based on what I had in stock at home. I always go to the store and stock up on fresh vegetables and then center my weekly meals around those. This ensures that I get a variety of nutrients while keeping my palate entertained.

Dish #1: Broccoli and Cheese Soup

This was made from leftover broccoli stems only. I chopped and simmered them with chicken stock, white wine, minced shallots and garlic. I pureed the mixture and added fat free milk and italian blend of cheeses. This dish was amazing!!! It was so delicious I had to pat myself on the back (for real). The nutrients in the stems are plenty and full of fiber.

Dish #2: Sweet and savory carrots

I steamed frozen carrots with water and then tossed them honey, cinnamon and allspice. I roughly chopped candied pecans and tossed them with the carrots. The fresh parsley added a pop of color for presentation.

Dish #3: Roasted Butternut Squash and Brown Rice sprinkled with Goat Cheese

I was dying to cook butternut squash and really didn't have a recipe. I decided to make this our main course for dinner by adding brown rice and goat cheese. This way we got a serving of vegetables, whole grains and some protein. It was very tasty. The creamy texture of the goat cheese melted beautifully with the nutty flavor of the roasted squash.

Dish #4: Mushroom Rissotto

I LOVE risotto. If you have never made it you must try! It is very easy and relaxing. It is a one pot dish which makes for an easy cleanup. Risotto is made from Arborio rice and is an italian dish. I combined sauteed mushrooms, white wine, chicken stock, parmesan cheese, arborio rice and frozen peas. This is a rich and flavorful meal.

Dish #5: Minestrone

This is one of my favorite soups of all time. I made this batch of minestrone by starting with aromatics (onion, carrots, celery) and then adding northern beans and black beans. I also added fresh spinach and fresh parsley. I cooked the ear shaped pasta separately and then spoon 1/2 cup of cooked pasta into bowls and ladled 1 cup of minestrone over top. I sprinkled fresh parmesan cheese to finish.

I hope you enjoyed the various vegetable dishes above and are challenged to try new things. There are TONS of vegetables at our disposable and we shouldn't settle for the traditional mashed potatoes or canned corn. I hope that you are inspired to cook, eat, and love vegetables!

Happy Eating!

Little Chef-titian

Kidseatright.org!!

I have found a new website that I am so excited to share with readers....KidsEatRight.org.

This website was created to join efforts with our first lady, Michelle Obama, to end childhood obesity in one generation. This site was put together as a joint effort of the American Dietetic Association and the American Dietetic Association Foundation. The site targets the general public and ADA members. The website offers a wide variety of reliable scientific data and articles regarding children of all ages.

The site focuses on healthy shopping, cooking and eating by providing tips, recipes and nutrition information.

This website is valuable for anyone. Take the time to educate yourself by reading some of these articles. This is information is valuable to all. Not only is the information accurate and up to date but the website is too. There is videos that show various cooking techniques and recipes along with the ability to link to your favorite social media networks.

This website is one more reason why nutrition is so exciting right now. I love being a part of this field because more than ever, groups of people are coming together to promote healthy and balanced living. I hope for everyone sake that fad diets are OUT and balanced living is IN. I am loving the grass roots movement and can't wait to see the outcomes. Hopefully, a healthier approach to raising our children and living day to day life by enjoying whole foods is whats in store for America!

Kids Eat Right is a joint initiative between:

Happy Reading!

Little Chef-titian

Favorite Food Gifts

Every year at Christmas, I look forward to sharing my love for cooking by giving food gifts. There is something special about knowing someone spent time creating a gift just for you! Especially if you are foodie like me, you REALLY appreciate it. I enjoy giving sweet treats around the holidays but I still try to keep things light. Everything I make is tailored to be more healthy. I will splurge occasionally, but I have experimented in the kitchen and have learned how to substitute ingredients. You can always refer to other websites for modified recipes (refer to my Favorite Resources page at the top).

Last year I baked and baked and baked! I gave christmas colored tins full of homemade cookies. The recipes varied from chocolate chip cookies, nutella and almond cookies and cranberry and white chocolate biscotti's (All of the recipes were modified to cut back on the fat and sugar).

This year I wanted to change it up and try something different. This past November I saw an article in Cooking Light magazine featuring pomegranates. The article discussed the health benefits of the pomegranate and included multiple recipes. The recipe that caught my eye was a Pomegranate and Pear Preserve. I had always wanted to make preserves but never had before...so this was the perfect opportunity to learn!

The recipe was slightly complicated the first time because I did not have my ingredients prepped. However, the second time I was prepped and ready and things went pretty smooth. This is a quick process (30 minutes) unless you choose to seal the jars (1 hour). Sealing the jars keeps the preserves from spoiling for up to several months.

Here are some pictures from my Preserves Excursion!

Fresh Pomegranate Seeds

Lemon Zest

Rosemary - The Surprise Ingredient

Pomegranate Juice, Pears, Rose Wine and Sugar boiling away...

Finished Product....wrapped and ready to be given!

I hope that you enjoyed these photos and are brainstorming ways you can share you love of cooking with others this Christmas. Unleash your creativity in the kitchen this year.

Some of my other favorite food gifts include:

- Herb Infused Olive Oil

- Infused Vodka

- Vanilla Extract

- Sweet and Salty Roasted Nuts

- Spice Blends (Jamaican, Barbecue, Jerk)

Happy Cooking and Giving!

~Little Chef-titian

Holiday Highlights Part 1

Part I of Holiday Highlights: Thanksgiving Dinner

This is long overdue but I wanted to highlight some of the thanksgiving dishes that were part of our spread. Keep in mind this is only a few select dishes from the endless menu that was prepared. Most of you know that I am not a "southern" cook, however, I enjoyed learning how to prepare some of these traditional home cooked recipes from Hunter's grandmother. I realize the gift she gave me by teaching and passing down her recipes. These are some of my favorite moments with family, especially when the joy of cooking is shared from generation to generation.

Thanksgiving Dinner 2010:

Oven Roasted Turkey

Baked Sweet Potato Casserole (with extra sugar because it was SWEET!)

Creamy Whipped Potatoes and Seasoned Southern Collards

Oyster Stuffing and Traditional Stuffing

Homemade Corn Bread

Deviled Eggs with Green and Black Olives

Dessert: Pumpkin Spice Cake Sprinkled with Powdered Sugar

I love this picture. It is beautiful to watch the work of her hands.

This is Granny Ruby. She shares a love for cooking and working in the kitchen as I do. We talked about food all day long and discussed various recipes. I particularly was fascinated by her knowledge of growing her own foods. I also learned how to can and freeze summer foods for the winter. I look forward to putting this knowledge into practice.

The food was delicious as always and the family time was memorable. I hope you get to reflect over your time spent with family this holiday season and value the conversations, laughter, and experiences shared.

Watch out for Holiday Highlights Part II: Christmas Dinner...Coming Soon!

Happy Holidays!

Little Chef-titian

Comforting and Delicious!

As the winter months roll in, I enjoy preparing food that is hearty, flavorful and comforting. In contrast with most people's thinking, you do not have to spoil your entire day or week of healthy eating on one comforting meal. Below is an example of comfort food that is still healthy, affordable and quick.

Individual Italian Meatloaf

with Mashed Baby Red Potatoes and Green Peas

I was originally going to make a traditional meatloaf but decided against that option due to the amount of time (1 hour) of cooking time. We had a busy night and needed to get dinner on the table ASAP so I opted to make individual meatloaves using the muffin pan. They cooked in 17 minutes on 350 degrees. They were moist and very flavorful. I was very pleased with the time and the quality of this meal.

Using ground turkey, frozen peas and fresh potatoes this meal remained light. I only added skim milk, fat free sour cream, and less than a 1/4 cup of butter for all 3 pound of mashed potatoes . This allows for a creamy and comfort heaping of mashed potatoes without the calories and fat.

Italian Turkey Meatloaf Recipe:

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000001160605&package_id=1169640

A Variety of Meatloaf Recipes:

http://www.cookinglight.com/food/recipe-finder/meat-loaf-00400000001189/

I hope that you try this recipe or will be inspired to try one of the other types of meatloaf's listed above as well as cook comfort food that doesn't break your calorie bank!

Happy Cooking!

Little-Cheftitian

Fun, Fall & Fabulous!

Here are some of the dishes that I have created during this fall season! I hope you enjoy the array of tasty dishes that highlight various seasonal vegetables. Be inspired to cook outside of your normal menu and highlight the seasons best!

Fresh Green Leaf Salad with Craisins, Cucumbers and Walnuts:

It is dressed with a homemade red wine vinaigrette. This is a great salad anytime of the year and pairs well with all of the entree's featured below.

Stuffed Acorn Squash:

This is a roast acorn squash stuffed with black beans, goat cheese, fresh tomatoes and garlic. I loved this dish and would make it again with a variety of "stuffing" combinations. This was my first time cooking/eating acorn squash. It was mild compared to butternut squash but still encompassed a full fall flavor. I was not sure if the skin would be tender enough to eat but it was delicious! This dish provides a healthy dose of vitamin A and fiber.

Herb Roasted Eggplant:

I was inspired by a cooking light article out of the November issue which featured a cooking school in Paris. I have eaten eggplant all sorts of ways, but never considered fanning it out prior to cooking. Fanning it allowed for a neat presentation and quick cooking time. The eggplant is topped with fresh parsley.

The Herb Roasted Eggplant served on top of a Whole Wheat Spaghetti:

It was topped with fresh grated parmesan cheese and marinara sauce. This is alternative recipe for those who adore eggplant parmesan. It was delicious, hearty, and satisfying.

Honey Soy Cod, Sauteed Savoy Cabbage and Baked Sweet Potato

This meal was amazing. The feature was the Honey Soy Cod. I really impressed myself once I tasted the fish. I purchased the Cod fresh from Harris Teeter for only $4 for 8 ounces (which serves 2, 4 oz servings). I made a homemade marinade highlighting soy and honey. This was a beautiful combination and made this delicate fish savory with a hint of sweet! The savoy cabbage was tender and tasty after being sauteed with olive oil and caramelized onions.

Each of these recipes showcases a fall flavor. I hope that you will be inspired to create seasonal dishes that are healthy, creative and delicious!

Happy Cooking!

Little Chef-titian

Let's Move Campaign

I have fallen in love with Michelle Obama's campaign against childhood obesity called Let's Move! The website is full of inspirational stories, resources, and tools to get your community, family and schools healthier. I have been amazed at the depth of this campaign. As a future dietitian, I am thrilled that the First Lady has designated her time and efforts to helping create awareness and ways to fight against the epidemic of childhood obesity. I would encourage you to check out the website and all that it has to offer. Think of ways you can get involved even if it is educating your friends and family on the importance of eating healthy and participating in physical activity daily.

The Hard Truth: Over the past three decades, childhood obesity rates in America have tripled, and today, nearly one in three children in America are overweight or obese. One third of all children born in 2000 or later will suffer from diabetes at some point in their lives; many others will face chronic obesity-related health problems like heart disease, high blood pressure, cancer, and asthma.

Mission of the campaign: Through theLet’s Move! campaign—a comprehensive, collaborative, and community-oriented initiative that addresses all of the various factors that lead to childhood obesity—we are engaging every sector of society that impacts the health of children to provide schools, families and communities the simple tools they need to help kids be more active, eat better, and get healthy.

Two resources that I came across and loved were:

1: The menu plan and recipes. It provides you with a shopping list, recipe, and planned week for the menu. This is a great resource to help try new foods and get in the habit of cooking.

http://www.letsmove.gov/blog/recipes/plan

2. The Healthy Family Calendar. This helps plan ahead to eat fruits or vegetables and take part in a physical activity. Make this a family event. Allow each family member to plan one or two days of the week (activity and fruit/vegetable consumption). This resource will allow for regular physical activity and making a healthy habit of eating well.

http://www.letsmove.gov/pdf/Family_Calendar.pdf

Why I love this campaign:

It addresses families, schools, moms, communities and chefs.

It targets specific populations where tips are tailored to better educate and help fight against childhood obesity and provides overall healthy lifestyle choices.

I hope that you will at least check out this website and find a way to get involved. Let's take part in creating healthy lifestyles that will be passed down for generations to come!

Happy Health!

~Little Chef-titian