This is a guest post by Lisa Cain, PhD, a.k.a Snack-Girl

So, you like to bake – but you have a problem. Yes, I know that problem well.

You bake a couple dozen cookies and then they stare at you from wherever you have put them. Haunting you…… Just one more, you say, as you eat two more.

I have this rule about baked goods that I only eat ones that I have baked (or that someone I know has baked). These keeps me from eating stale, terrible, supermarket cookies when I see them.

This rule has helped me drop some unnecessary pounds and now I savor my baked goods. BUT, if I have them around I can’t stop eating them.

So, with the help of a reader’s comment, I came up with this handy method of having my cookies without overindulging. Check this out:

I put my finished oatmeal raisin cookie dough into an ice cube tray! And, then I froze them and dumped them out into a freezer bag. Now if I want a fresh baked cookie, I heat up my oven, get out a baking sheet, and bake a reasonable number for my family.

This would be even better if I had a toaster oven because I wouldn’t have to heat my whole oven for such a small load.

I put on my apron when my children get off the school bus and pretend I have been baking all afternoon. Take that – Martha Stewart!! HA! I look like super mom as I serve them fresh baked cookies.

I need a cape (and some cool tights and maybe a pair of kickin’ leather boots).

Try this oatmeal raisin cookie recipe – it is super delicious and fast to make.

How do you deal with the too many cookies problem?

Oatmeal Raisin Cookie Recipe
(makes 20 cookies)

4 tablespoons unsalted butter
1/4 cup sugar
1 egg
3/4 cup whole wheat flour
1 cup rolled oats
1/2 teaspoon cinnamon
1 teaspoon baking powder
1/4 cup milk
1/2 teaspoon vanilla
1/4 cup raisins

Soften butter in microwave (or leave out of the fridge if you remember). Mix butter, sugar, and egg in a large bowl. Add the rest of the ingredients and mix until combined. Place cookies in ice cube tray and freeze (about 5 hours). When frozen, take out of tray and put in freezer bag.

Preheat oven to 375 F. Place frozen cookie on ungreased baking sheet. Bake for 12-15 minutes or until light brown. Enjoy!

For one cookie = 73 calories, 2.9 g fat, 10.6 g carbohydrates, 1.5 g protein, 0.7 g fiber, 21 mg sodium, 2 PointsPlus

Lisa Cain, Ph.D. writes about healthy snacks on Snack-Girl.com. She is a published author, mother of two, and avid snacker.

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You won’t see this commercial, by Chef Rob Endelman and his wife, during the big game today.

That’s because Quinoa, broccoli, and other healthy foods are not part of the modern multi billion dollar food chain.

But imagine if Kale Chips got the same marketing treatment as Doritos…

Enjoy the Superbowl folks!

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If you are still figuring out your culinary options for game day tomorrow, here’s an interesting and easy recipe from professional chef Dave Schy – Chili NON CARNE . It has all the body and texture of chili, without the meat.

According to Dave, “It’s Damn Good!”. Visit Dave’s website New Taste, for step by step pictures of this and other great recipes.

Ingredients:

2 Tablespoons Olive Oil
1 Yellow Onion
1 Red, Yellow and Green Bell Pepper
8 Cloves Garlic
2 Tablespoons Dark Chili Powder
1 Tablespoon Ground Cumin
1 teaspoon Dry Oregano
1 Pinch Salt, if needed
1 Can or Box Chopped Tomatoes, about 28 ounces
3 Cups Vegetable Stock
2 Chipotle Peppers, canned
1/2 Cup Bulgur Wheat
1/2 Cup Corn Kernels, fresh or frozen
8 Ounces Firm Tofu
1 Can Black Beans, about 1 1/2 cup

Instructions:

Rinse and dry the peppers.

Cut peppers in half; remove seeds and stem.

Peel the onion and garlic.

Cut all peppers into a medium size chunky dice.

Cut onion into a small dice.

Heat oil in a large pot.

Add peppers and onion to the pot.

Cook ingredients over high heat.

Stir the pot every 10 or 15 seconds.

While ingredients are cooking, chop the garlic.

After the vegetables have cooked for a couple of minutes add the garlic.

Cook and stir ingredients for another couple of minutes until peppers and onions soften and just begin to take on some color.

Add chopped tomatoes, stock, chili powder, cumin and oregano to the pot.

As the liquids come to a boil, mince the chipotle peppers.

Add peppers to the pot.

Boil ingredients for a couple of minutes.

As ingredients begin to boil, gather remaining ingredients.

Cut tofu into a medium size dice.

Remove beans from can; rinse and drain.

Measure bulgur and corn.

Place ingredients onto a large plate as seen in the photo.

After the ingredients in the pot have boiled for a few minutes, add the above ingredients and mix in a few times.

Bring all ingredients to a boil.

Boil for a quick minute.

Cover the pot and remove from the heat.

Let pot rest, off of the heat, for 20 to 25 minutes.

Remove the cover and mix a few times and serve.

Can be garnished as you like with red onion, cilantro, lime…..

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This is a guest blog post by Olivia Ho, M.S., R.D.

It’s only January but we’re already seeing a long list of food recalls on the FDA’s website foodsafety.gov. Here are some examples, thankfully non are too major:

- M.E. Thompson’s deli turkey and ham

- Winn-Dixie Stores’s bean sprouts

- Coyote Joes Shredded Taco Cheese

- Rich Products Corporation’s sponge cake

- Today Rexall, Inc.’s shellfish

- RSW Distributors, LLC’s diced beef product

An interesting one on the list is a recall you and I would have never thought about…SALT! Yes, you heard me right. Jones Mock Salt, a salt free seasoning has been recalled due to a potential for salmonella poisoning:

This recall has been initiated due to possible Salmonella contamination of the celery seeds ingredient used in Jones Mock Salt. Jones Seasoning Blends LLC is not responsible for the contamination of Salmonella. The supplier of the celery seeds has been recalling the product and Jones Seasoning Blends LLC has also taken every action possible in notifying the public.

Though no illness or death has been reported by far…it raises an alarming issue to ALL of us: How safe is our food? How far should we go to ensure our family is protected?

As a health practitioner who has also been a victim of food poisoning (involving pesticide-heavy spinach), here’s my humble advice:

 - know the origin of your food products and the manufacturer suppliers. Though it may say that it’s a ‘USA product’, it might just mean “packaged in U.S.” OR possibly some of the ingredients are imported.

- Organic means different things in different places. I came across many so-called ‘organic’ products that are imported from oversea (mostly China these days where air and soil is heavily polluted.)

- Stay on top of the game! Sign up for auto alerts at foodsafety.gov.

- If it’s organic produce, be sure to wash it thoroughly before eating.

- Last but not least, support your local farmer markets. Save the ecology and help shorten the food chain.

Olivia Ho, M.S., R.D. is a nutrition professor at San Francisco State University. She is also the Board of Director of The Bread Project and consultant for local and national health agencies. http://www.linkedin.com/in/oliviaho

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This is a guest blog post by Elizabeth Ward, MS, RD

Getting your fruits and vegetables may be the last thing on your mind on Superbowl Sunday. Don’t give it another thought. These winning munchies are so delicious that your family and friends may forget they’re good for you, too. Serve the dips with baked snack chips or toasted whole wheat sandwich wraps broken into chips.

All recipes appear in MyPlate for Moms, How to Feed Yourself & Your Family Better, by Elizabeth M Ward, MS, RD

Snack #1: Salsamole

Makes 2 cups.

Simple, nutritious, and delicious. Use as a dip or sandwich spread.

1 cup fresh tomato salsa

1 cup fresh guacamole

2 tablespoons lime juice

2 tablespoons chopped cilantro

Instructions: Combine all ingredients in medium serving bowl.

Per serving (1/4 cup): 94 calories; 6 grams carbohydrate; 3 grams fiber; 8 grams; 1 gram saturated fat; 2 grams protein; 229 milligrams sodium; 0 milligrams cholesterol; 20 milligrams calcium.

Snack #2: Mango and Black Bean Salsa

Makes 2 1/2 cups.

High in fiber, and pretty to look at, this salsa tastes even better the next day.

2 cups diced fresh mango

2 cups black beans, rinsed and drained, if canned

1/2 cup diced red onion

1 to 2 tablespoons finely chopped, seeded jalapeno pepper

2 tablespoons chopped fresh cilantro

2 tablespoons lime juice

1/2 teaspoon salt

Instructions: In a medium bowl, combine all ingredients.

Per serving (1/4 cup): 69 calories; 14 grams carbohydrate; 4 grams fiber; 0 grams fat; 0 grams saturated fat; 3 grams protein; 199 milligrams sodium; 0 milligrams cholesterol; 10 milligrams calcium.

Snack #3 Crispy Chickpeas

Makes 4 servings.

Beans are the vegetable with the most protein and fiber, which makes them a perfect snack.

1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed

2 tablespoons olive oil

1 teaspoon ground cumin

Instructions:

1. Preheat oven to 400°F.

2. In a medium bowl, combine all ingredients, tossing to coat beans completely.

3. Spread beans in a single layer on a rimmed baking sheet.

4. Bake for 20 minutes. Stir beans, and cook for another 20 minutes. Allow beans to cool before eating.

Per serving: 185 calories; 24 grams carbohydrate; 5 grams fiber; 8 grams fat; 1 gram saturated fat; 5 grams protein; 314 milligrams sodium; 0 milligrams cholesterol; 30 milligrams calcium.

Elizabeth M. Ward, M.S., R.D. is an award-winning author of several books, including her latest, MyPlate for Moms, How to Feed Yourself & Your Family Better. She writes about nutrition and health for WebMD.com, USATODAY.com, and Men’s Fitness.

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To counter our processed-food bashing and ensuing depression, we like to showcase healthy, tasty recipes here on Fooducate.

With the Superbowl coming up, you may be tempted to Dorito-fy your household. STOP! We want to show you how easy and fun it is to prepare finger foods that are both tasty and healthy. If you’d like to submit a recipe for consideration, please comment below or email info at fooducate dot com. We’ll publish one or two of the best recipes ahead of the big game.

Here’s an interesting and easy recipe from professional chef Dave Schy. Visit his website New Taste, for step by step pictures of this and other great recipes.

Today – Persimmon-Avocado Nachos using baked blue corn tortilla chips

Here’s what Dave says:

I recently demonstrated this recipe at a Farmers Market and it was a hit. I actually saw my friend, Chef Andie doing a very similar version at another farmers market the week before and “borrowed” the idea from her, with her permission.  

2     Persimmons
1     Avocado, large or 2 medium size
1     Jalapeno
1/2  Red Onion, medium-small one
1/4  Cup Chopped Cilantro
3    Tbs. Lemon or Lime Juice
1/2  tsp. Dark Chile Powder, maybe a bit more
1/2  tsp. Ground Cumin
1/2  tsp. Salt

5     Blue Corn Tortillas
2     tsp. Olive Oil

Heat oven to 375 degrees.

Wash and dry the persimmons.

Peel the onion and cut in half.

Wash and spin dry the cilantro.

Cut jalapeno in half; mince one half and cut the other half into thin round slices.

Rub a few drops of oil onto one side of each tortilla.

Stack the tortillas and cut them into quarters.

Place tortilla quarters onto a half sheet pan.

Bake in the oven for 8 minutes.

Remove from oven and turn each chip over.

Bake for another 8 minutes.

Remove and let cool on the same sheet pan.

Cut persimmons into 1/4 inch thick round slices.

Cut persimmon slices into a small dice.

Small dice the onion and avocado.

Mince the jalapeno half.

Chop the cilantro.

Gather and measure spices.

Place all fresh ingredients plus spices into a mixing bowl and toss together.

Place a large spoonful of the salsa onto a chip.

Garnish with a jalapeno slice and serve.
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photo: People.com , Brian Killian/WireImage

This a guest blog post by Carol Plotkin, MS, RD, CDN

Moderation is a word that has been used quite often when describing healthy eating and drinking patterns. Webster’s Collegiate Dictionary defines moderation as avoidance of extremes or tending toward average. What does this really mean when we are talking about food? Does it mean one cookie a day or one less cookie than we usually eat? Perhaps it means that we don’t eat the whole cookie jar? Does it mean once a day, once a week, once a month or once a year? The problem is that it can mean anything that we want it to mean. This isn’t good enough when we are talking about promoting healthy eating behaviors. To say “all things in moderation” to me seems like an excuse to maintain the status quo, which arguably is average.

Paula Deen announced this week that she has had type 2 diabetes for the past three years. Her announcement mentioned very little about following healthy dietary habits. Rather, she stated that she has always been a advocate for moderation (there’s that word again). Deen’s recipes are not known for being healthy and it must be extremely embarrassing for her to have developed a disease that has a strong tie to dietary factors. Regardless of the cause of diabetes, diet and exercise are integral for its management. They are much too important to be passed off by the use of a non-specific word such as moderation. Deen’s announcement this week motivated me to write this blog post, but this post is not about her.

The food industry loves the term moderation for the very reason that it is non-specific. Hershey’s has created the Moderation Nation to help consumers find balance in their lives. Part of their message is that 100 calories a day of chocolate can fit into your balanced diet. That’s fine, if you do not need to lose weight, but about one third of American adults are obese. George Blackburn, MD, PhD, Chief of the Nutritional/Metabolism Laboratory, and Director of the Center for the Study of Nutrition Medicine, which are affiliated with the Beth Israel Deaconess Medical Center in Boston, Massachusetts, reports that for a vast majority of obese Americans, as little as 200 calories a day prevents them from losing the 20-30 pounds necessary to gain significant health benefits(1). That is less than a small package of M&M’s (240 calories). Often, that 100 calorie treat becomes a 200 or 300 calorie ”nibble” especially when the whole package contains more than 100 calories. The concept of moderation keeps consumers buying products, which is the primary concern of major food manufacturers and restaurants. In the case of Deen’s Savannah, GA restaurant, it keeps the line of patrons circling the block waiting to be seated. Moderation promotes sales and keeps the customers coming through the door.

Last month the marketing research group NPD discovered that Americans are following MyPlate guidelines only 2% of the time. That translates to seven days out of the year! That surely is not moderation and I would argue that the message of moderation is not working. MyPlate promotes such a simple concept and advises Americans to consume half of their plate from fruits and vegetables. It doesn’t get much easier than that!

So what can we do that is better? The National Heart, Lung and Blood Institute in collaboration with the National Institute of Diabetes and Digestive and Kidney Diseases developed the WeCan Program to teach children and families how to choose healthier diets and exercise more. This program uses the Stoplight Approach to teach which foods should be eaten every day (green light), which foods should be eaten in smaller quantities and less often (yellow light) and which foods should rarely be eaten (red light). Another way to define this approach uses the words “Go, Slow, and Whoa.” These three simple words convey more meaning than the word moderation and help to underscore that not all foods can be eaten regularly in moderation if you are trying to lose weight. This approach can be used to teach adults how to better control their food intake too and shows great promise in some area weight management programs.

Stoplight symbols have been added to packaged foods in some European countries to help consumers choose healthier diets. It’s doubtful if food manufacturers would allow such a system in this country because many food products would be labeled yellow or red which could potentially negatively impact sales. You can understand why manufacturers prefer the use of the term “moderation” when it comes to promoting healthier diet habits.

Smart phone users can benefit from using the Fooducate application which independently grades thousands of grocery food items and provides a stoplight color code and letter grade to help consumers make appropriate food choices. The app also discusses the reason for the grade so that you can better understand what makes a food more or less healthy.

Resource:
1. Blackburn, GL and Waltman, GA. Expanding the Limits of Treatment-New Strategic Initiatives. J Am Diet Assoc. 2005;105:S131-S135.

Carol Plotkin, MS, RD, CDN is owner of On Nutrition, a nutrition consulting business.
www.rochesternutrition.com
www.facebook.com/OnNutrition
www.twitter.com/OnNutrition

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This is a guest post by Lisa Cain, PhD, a.k.a Snack-Girl

Raise your hand if you like steamed broccoli with nothing on it! One, two…..TWO of you

I’m just being silly. I am sure many of you can just chomp away on broccoli with zero added and make the rest of us who like it drenched in olive oil look bad.

Broccoli is a SUPER food. Play theme music here: One small serving of broccoli includes 225% of your daily value of Vitamin C, and 8% of your daily value of Calcium and Iron.

Do NOT give up on broccoli.

So, how to you get kids and picky adults to eat broccoli? Use peanut butter. I know it sounds crazy, but it works.

The sauce below is a take on a Thai peanut sauce that you would find with a satay. The key to making it palatable for everyone might be to leave out the spicier components (garlic and ginger powder).

For children, this recipe can be a lot of fun because they can make the sauce themselves. My 6 year old can now measure out tablespoons of liquid and had a great time stirring this sauce.

I had her taste it before we added the garlic and ginger. SHE decided to add in the spicier components and ate about 1/2 pound of broccoli with zero prompting from me (hurray!).

This is also a great party snack, and is gluten-free (if you use Tamari instead of soy sauce), fast to make, and really delicious.

You can use frozen broccoli and any other nut butter that you prefer (almond, sunflower, cashew, etc.). In addition, you can use regular vinegar if you don’t have rice vinegar (but you should add a little more sugar to combat the sourness).

This makes a great side dish, lunch, snack, or even breakfast. That is right – broccoli for breakfast!

Broccoli and Peanut Sauce Recipe

(serves 6)
2 pounds broccoli
1/4 cup smooth peanut butter
2 tablespoons seasoned rice vinegar (unseasoned will work)
2 tablespoons soy sauce
1 teaspoon sugar
1 minced garlic clove (optional)
1/2 teaspoon ground ginger (optional)

Separate broccoli into stems and florets. Peel and chop stems. Steam broccoli in a steamer over boiling water for 3 to 5 minutes (or your favorite way to cook broccoli). Mix peanut butter, rice vinegar, soy sauce, sugar, minced garlic, and ginger in a small bowl.

If you keep your peanut butter in the refrigerator, you will probably need to heat it for 30 seconds to get it to mix with the other liquids. Stir vigorously until combined. Serve broccoli with peanut sauce in small bowl on the side. Enjoy!

For one serving = 123 calories, 6.0 g fat, 13.9 g carbohydrates, 7.3 g protein, 4.6 g fiber, 372 mg sodium, 3 PointsPlus

Lisa Cain, Ph.D. writes about healthy snacks on Snack-Girl.com. She is a published author, mother of two, and avid snacker.

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This is a guest blog post by Dr. Eric Marcotte, MD

The apple juice scrum Dr. Oz started a few months ago came roaring back to life last month.  The original kerfuffle got the FDA to write emails, issue statements and even be interviewed by the Dr. Oz show according to his website.

Like most ‘crises’ this one faded quickly when some celebrity got arrested or engaged or whatever.  The debate got louder again last week when Consumer Reports published lead and arsenic levels in 10 national juice brands.  Dr. Oz may be a bit sensational but not many would accuse stodgy CR of exaggerating.

Buried in a then-unnoticed article from Consumer Reports, I found this little tidbit:

China now has become the world’s major exporter of apple juice concentrate, with America as its largest customer. Imports from China now account for two-thirds of the U.S. apple juice supply.

It turns out that China uses pesticides the US has long outlawed to grow their apples.  Seems like we just won’t learn: China has proven over and over that it isn’t a safe source for drugs (heparin), dog food (melamine), milk (also melamine) or even toys (lead).

Why would China be a good place to buy apple juice??

A different and probably louder demographic group is now lit up about apple juice, demanding government action to “protect our youth.”  Twitter (at least my little corner of it) has been buzzing about all this, stories flying around and looking more grim with each go-around.

I have an idea to bring a little sanity and safety to our grocery shopping.  Ready?

STOP DRINKING JUICE!!!

To quote this smart doctor I know (well, actually it’s just me…)

Yes, juice has vitamins – but so does the fruit! Yes, juice even has minerals and those antioxidants – but so does the fruit! Know what else juice has? Juice has more calories per ounce than Coke. Juice has more sugar than soda. Juice is easier to package and store and ship and sell than fruit. Juice is much sweeter than fruit so it’s easier to get kids to like it.

How do any of these things make juice good for you? They don’t – it’s not! Juice is good for the food and drink companies…. Let me repeat: Juice is not good for you!  Food Truths, Food Lies, pp. 33-4

Let’s skip the apple (and orange, grape, etc.) juice and eat the fruit instead.  Apple concentrate can make it across the ocean just fine, so our Big Food companies trying to make a buck will keep buying it wherever it’s cheap.

Apples?  Buy a bag and it likely came from no further away than Washington or Michigan.  In my town, I can buy apples most of the year that grew in my zip code.

Guess what?  That (American) apple is good for my digestion, waist line, world, and wallet.  Trading up from apple juice to an actual apple would be good for yours, too!

Eat Healthfully, Live Fully Healthy!

Eric Marcotte, MD is a small-town Family Physician who is passionate about helping his patients make healthy choices. “Your life and health are the only really valuable possessions you have.  Almost everything else can be repaired or replaced,” he says.  His book Food Truths, Food Lies is available on Amazon.

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This holiday season, we are featuring some healthy, tasty recipes from professional chef Dave Schy. Visit his website New Taste, for step by step pictures for this and other great recipes.

According to Dave, this is his most popular internet recipe. It is perfect for the holiday season as well as anytime of the year. Dave made the recipe for a friend who is on a gluten free diet and it found its way onto a bunch of GF sites.

Ingredients:

4 1/2 Cups Stock, chicken or vegetable or water
1 Cup Millet
1 Cup Quinoa
2 Tbs. Olive Oil
1 Green Bell Pepper
1 Parsnip
1 Carrot
1 Celery Stalk
1 Potato
1/2 Onion
6 Mushrooms, button
2 Cloves Garlic, chopped
1/2 tsp. Thyme, fresh or dry
1/2 tsp. Rosemary, fresh or dry
1/2 tsp. Black Pepper. coarse grind
1/4 tsp. Salt
1/2 Cup Garbanzo Beans, (optional) canned
3 Tbs. Chopped Parsley
3 Tbs. Craisins
2 Tbs. Nuts, Pistachio or Pumpkin Seeds or Sunflower Seeds

Note:
Both the quinoa and millet should be placed into a small strainer and rinsed with cold water for about a half minute before cooking.

Heat Oven To 375°

Place stock / water into a pan on the stove.
Bring liquid to a boil; add millet.
Turn heat way down to a low simmer.
Cover pan and cook millet 8 minutes.

After 8 minutes, remove the cover.
Add quinoa, mix a couple times and cover the pan.
Cook millet & quinoa together another 16 minutes.

Remove cover and remove pan from heat.
Use a small spoon to mix and fluff the grains a couple of times.
Let grains cool in pan as vegetables finish cooking (next step).
Stir a couple of times as they cool.

As soon as the grains begin to cook you can start on the vegetables.
Rinse and peel (if you like) the carrot and parsnip.
Peel the potato, onion and garlic.
Wash the celery, green pepper and parsley.
Wipe the mushrooms clean.

Cut all of the vegetables into manageable size pieces.
Cut all of the pieces into a small dice.
Chop the parsley and mince the garlic.
Place all diced vegetable ingredients, minus the parsley, into a large mixing bowl.
Add thyme, rosemary, salt and pepper.
Add olive oil and toss ingredients together.
Pour ingredients onto a half sheet pan.
Bake vegetables in the oven for thirty minutes.

Remove pan from the oven.
Add parsley, craisins and nuts to the quinoa pan.
Add garbanzos if you are using them.

Add cooked vegetables to the quinoa pan.
Use two long spoons to mix everything together.
Mixture should still be very hot.

Note:
You can also let ingredients cool to be heated and served at another time.

Pour mixture into a 2 1/2 quart baking dish.
Pat them down a bit to form one even layer.

Bake in oven for ten to twelve minutes.
Turn oven off and turn broiler onto high.
Broil stuffing for a few minutes to give the dish some color.
You can broil for a very long time to form a great crust but you should not add the nuts until it is out of the oven, as they will burn.

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