SoCal Nutrition and Welness Blog - Seasonal Foods/Recipes

Cranberry Apple Chutney

nospam@example.com (Janice Dada) — Thu, 24 Nov 2011 07:13:36 +0000

This recipe is one of my all-time favorites for Thanksgiving. It's delicious spread on turkey the day of Thanksgiving, but also makes great leftovers mixed with some Greek yogurt or on cheese with a cracker. Plus, it can be packaged up in cute jars and given as host/hostess gifts. Enjoy!

Little Green Giants

nospam@example.com (Janice Dada) — Thu, 13 Oct 2011 06:47:49 +0000

If you think Brussels sprouts look like mini cabbages, that's because they are from the same family! Originating in Belgium, these little veggies pack a healthy punch by providing antioxidants, fiber and key nutrients like Vitamins C, A, E and K.

Brussels sprouts are available year-round, but peak season is from September to mid-February. There are a number of ways these nutritious veggies can be prepared to create a tasty side dish for any meal. Try this recipe (one of my personal favorites, from the Food Network):

1 lb brussel sprouts
2 tbsp olive oil
1 tbsp minced garlic
1 tsp dry mustard (Any mustard works here. Just mix it in with the olive oil before adding to the sprouts)
1 tsp smoked paprika
1 tsp salt
1/4 tsp black pepper

To prepare the Brussels sprouts, cut the stems off and toss away any discolored leaves. Next, place the sprouts in the microwave on high for 3 minutes. Add the oil, garlic, mustard, paprika, salt and pepper and allow to cool. When they are cool enough to handle, place the Brussels sprouts on skewers leaving a little space in between each one and place on the grill at medium heat. Cover and cook for 5 minutes before turning and cooking for another 5. Toss in the leftover oil mixture before serving.

ENJOY!

Blog Post Written by: Marguerite Jones, Cal State Fullerton Health Science Intern

Source: Foodnetwork.com, Alton Brown. 2011. Grilled Brussel Sprouts.

Cauliflower Orecchiette with Red Pepper, Basil, & Parmesan

nospam@example.com (Janice Dada) — Fri, 22 Jul 2011 02:08:23 +0000

I've been meaning to share this recipe from Yoga Journal Magazine for a few months now. It was so easy to make and really tasty! If you make it, let me know how you liked it.

Cauliflower Orecchiette with Red Pepper, Basil, and Parmesan

Makes 6 to 8 Servings

Ingredients:

2 teaspoons kosher salt
1 head cauliflower (about 2 pounds)
1 pound orecchiette or farfale pasta
3 tablespoons olive oil
2 tablespoons minced garlic (about 6 medium cloves)
½-1 teaspoon crushed red pepper flakes
1-1 ½ tablespoons chopped fresh basil
½ teaspoon freshly ground black pepper
1 cup freshly grated Parmesan cheese

Directions:

1. Fill a large pot about ¾ full with water, add 1 teaspoon of the salt, and bring to a boil. Meanwhile, cut the cauliflower florets away from the core and add them to the boiling water. Cook just until cauliflower is fork-tender, 5 to 7 minutes. With a slotted spoon, remove the cauliflower and drain in a colander. When the water comes back to a boil, stir in the pasta and cook until it is al dente, 10 to 12 minutes.

2. While the pasta cooks, heat the oil in a large, deep skillet over medium heat just until it begins to shimmer. Add the cauliflower and, with a spatula or wooden spoon, break the florets into bite-sized pieces roughly the same size as the pasta. Cook, stirring, just until the florets begin to brown, 3 to 4 minutes. Add the garlic and cook until fragrant and beginning to brown, 1 to 2 minutes.

3. Drain pasta, reserving 1 cup of the cooking water. Add the orecchiette, cauliflower, and garlic to the pot and mix well. Add the crushed red pepper flakes, the basil, the remaining 1 teaspoon of salt, and the pepper, and then toss. Add the cheese and toss again. If the pasta doesn’t look saucy enough, spoon in a little of the reserved pasta water, toss one last time, and serve right away.

Keen on Quinoa

nospam@example.com (Janice Dada) — Mon, 13 Jun 2011 05:39:14 +0000

Once only found in local health-food stores, Quinoa (pronounced KEEN-wah) is now becoming more mainstream as this little seed is more frequently popping up as a side dish or salad topper. While used as a grain, quinoa is actually the seed of the Chenopodium plant, a relative of leafy green vegetables. Quinoa is native to South America where the Incas called it the “mother grain” due to its ability to sustain their warriors.

What makes quinoa so great?

Quinoa is the only “grain” considered a complete protein. This means that it contains all nine of the essential amino acids. Additionally, quinoa is an excellent source of manganese, magnesium, phosphorus, and fiber. It is also a good source of iron, zinc, copper, and some of the B-vitamins. The fiber and protein content of quinoa make it a good choice for those trying to lose weight because it will keep you feeling fuller longer than something such as white rice with minimal fiber and protein. Quinoa is also easy to prepare taking only about 15 minutes to cook. Its versatility is vast so try it as a savory side, in soups or salads, or even sweeten it for a dessert.

Try this easy quinoa recipe: Quinoa Salad with Apples & Almonds (from Disney FamilyFun Magazine)

Ingredients (serves 6)

1 cup quinoa, rinsed
2 cups water
2 Tbsp honey
¼ cup lemon juice
½ tsp salt
3 Tbsp olive oil
1 cup diced tart apple, such as Granny Smith
1 cup finely chopped celery
1/3 cup golden raisins
1/3 cup finely chopped parsley
½ cup sliced almonds

Procedure:

1. In a medium-size saucepan, combine the quinoa and water, then bring them to a boil. Reduce heat and simmer, covered, until the quinoa is tender and the water is absorbed, about 15 minutes. Transfer the quinoa to a large bowl, stir, and let cool completely.

2. In a small bowl, whisk together the honey, lemon juice, and salt. Gradually whisk in the oil until blended.

3. Add the apple, celery, raisins, parsley, and almonds to the quinoa and toss the ingredients well. Add the dressing and toss once more to coat the salad. Serve at room temperature.

Nutritional Analysis: (per serving):

Calories: 187, Fat: 9.2 grams, Saturated Fat: 1.1 grams, Sodium: 161 mg, Protein: 4.6 grams, Carbohydrate: 22.8 grams, Dietary fiber: 3.1 grams

This Blog Post Written by: Vanna Shute, Cleveland Clinic Dietetic Intern

California Avocados

nospam@example.com (Janice Dada) — Mon, 30 May 2011 23:04:54 +0000

Mmmm, the California avocado, put on everything from omelets to salads to sushi and even in shakes. Avocados were first introduced to California in the late 1800s and their popularity has been growing ever since. Avocados may have gotten a bad rap for being a high fat food, but perhaps the type of fat in avocados should be more emphasized. Monounsaturated fat, the predominant fat in avocado, may help reduce bad cholesterol levels in the blood, thereby reducing the risk of heart disease. The key is moderation. The American Heart Association recommends replacing saturated fats and trans fats with monounsaturated fats.

1/5 of a medium avocado contains approximately: 50 calories, 4.5 g total fat (0.5g saturated fat, 0.5 g polyunsaturated fat, 3 g monounsaturated fat)

Additionally, avocados are nutrient-dense, as they contain many vitamins and minerals including potassium, vitamin E, vitamin K, B-vitamins, and more. Luckily for us, avocados are in peak season spring through fall, so now is the perfect time to pick up this savory fruit and enjoy!

While Hass avocados are the most predominant variety, there are many more types grown here in California. Click here to learn more.

This Blog Post Written by: Vanna Shute, Cleveland Clinic Dietetic Intern

Summer's Bounty: Strawberries

nospam@example.com (Janice Dada) — Sat, 07 May 2011 02:53:16 +0000

Add to your Cart: Strawberries
Strawberries are in season in southern California now through October. These delicious berries are full of fiber, Vitamin C, potassium, and many other important nutrients, including phytonutrients (natural plant chemicals that may help protect against cancer, macular degeneration, and heart disease). However, strawberries are one of the most pesticide-laden fruits, if they are not grown organically. So when choosing to purchase strawberries, the extra money put toward the organic version is well spent. Click here to see other fruits and veggies that are worth the extra cost for organic.

Recipe of the Month: Vanilla-Berry Yogurt Parfait
This parfait makes a great breakfast or post-workout snack. It's quick, easy and satisfying. Plus, it contains an excellent source of protein, calcium, fiber, probiotics, and whole grains. Enjoy!

Ingredients:
- 5-6 oz low-fat or nonfat vanilla Greek yogurt, such as Trader Joe's
- 4 large strawberries, sliced
- 1/4 cup blueberries
- 1/4 cup low-fat granola
- 15 almonds, sliced

Directions:
Place granola, nuts, and berries on top of yogurt (or layer as shown in the photo) and enjoy!

Nutrition Facts:
Calories: 373
Carbohydrates: 54 grams
Fiber: 6 grams
Protein: 19 grams

Have a recipe you'd like to improve? Submit your favorite recipe(s) for a nutritious makeover today!

Corporate Wellness: Cooking Demo

nospam@example.com (Janice Dada) — Fri, 01 Apr 2011 22:33:04 +0000

Yesterday I had the privilege of doing a "Quick & Healthy" cooking demonstration for a local law firm. I made three items - an appetizer, entree, and dessert. I'll share the entree recipe here and the others in a future post.

If you're interested in having a cooking demonstration at your office or for your next gathering of family/friends, let me know! It's such a fun way to learn about nutrition and the many benefits food has to offer.

Entree: Chicken Sausage Fusilli

Ingredients:

Olive oil, 2-3 teaspoons
1 medium onion, finely diced
3 cloves garlic, minced
1 shallot, finely diced
1 bell pepper (any color), diced
1 package organic chicken sausage, such as Aidell's (4 links, sliced thinly)
1 box Pomi chopped tomatoes
1 box Pomi strained tomatoes
Season to taste with: cayenne pepper, crushed red pepper, salt, pepper, basil, oregano, thyme
1 lb fusilli pasta, cooked al dente
Parmesan cheese

Directions:

Heat oil in a sauce pan. Add onions and shallots – cook until translucent. Add garlic, cook for ~30-60 seconds. Then add chicken sausage and cook for another 3-5 minutes.
Meanwhile, boil water for pasta. Cook according to package directions until al dente.
Add bell peppers, tomatoes, tomato sauce, herbs and spices. Let sauce simmer until the flavors blend.
Serve pasta with sauce and top with Parmesan cheese.

Credit: Janice H. Dada, SoCal Nutrition & Wellness

Recipe of the Month: Pineapple Smoothie

nospam@example.com (Janice Dada) — Wed, 16 Mar 2011 06:22:43 +0000

Smoothies are great when you need a quick meal or snack. This smoothie recipe includes plenty of ingredients packed with antioxidants, satiating protein and gut-friendly probiotics. Enjoy!

Ingredients:
- Handful of ice
- 5-6 pineapple chunks (about 3/4 cup)
- 6 ounces Siggi's plain Icelandic yogurt
- 5 ounces pineapple juice
- 5 ounces light coconut milk
- Handful of fresh cilantro leaves

Directions:
Place all ingredients in the blender, in the order listed above. Blend until smooth.

Nutrition Facts:
Calories: 322
Carbohydrates: 42 grams
Fiber: 2 grams
Protein: 19 grams

*Modified from a recipe by Field to Plate

Have a recipe you'd like to improve? Submit your favorite recipe(s) for a nutritious makeover today!

Dinner Tonight: Chicken Sausage Paella

nospam@example.com (Janice Dada) — Wed, 15 Dec 2010 03:57:22 +0000

Tonight I made a chicken sausage paella, slightly modifying a recipe from Ellie Krieger's book So Easy. It was delicious and very easy. I served it with a spring mix salad with cranberries, walnuts, tomatoes, feta and my own apple cider vinaigrette dressing (3 parts apple cider to 1 part canola oil plus ~1 tsp sugar per 1/4 cup of dressing).

Krieger's recipe calls for chorizo and chicken thighs, but I just used chicken sausage instead. I also found special paella rice at Bristol Farms, which worked wonders for the dish. Here is how I made the paella:

1 Tbsp plus 2 tsp olive oil
Two 6-ounce chicken sausage links, sliced into 1/4-inch rounds (if sausage is raw, it will be easier to slice if you grill it on all sides in a pan first)
1 medium onion, chopped
2 cloves garlic, minced
2 1/2 cups low-sodium chicken broth
12 ounces frozen peas
1 cup uncooked paella rice
1 large ripe tomato, chopped
1/4 cup sliced green Spanish pimento-stuffed olives
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/8 tsp ground turmeric
small pinch of saffron threads

Directions: Preheat oven to 375 degrees. Heat 1 Tbsp of oil in a large, heavy skillet with cover (I used a Dutch oven) over medium-high heat. Add the sausage and cook, stirring occasionally, until browned. Transfer to a plate. Heat the remaining oil and cook onions, stirring, until softened and translucent, 3 to 5 minutes. Add the garlic and cook, stirring, for 1 additional minute. Return the sausage to the skillet and add the chicken broth, peas, rice, tomato, olives, salt, pepper, turmeric, and saffron. Bring to a boil, cover, and transfer to oven. Cook until the rice is tender and the liquid is absorbed, 25 to 30 minutes.

Happy Hanukkah!

nospam@example.com (Janice Dada) — Mon, 29 Nov 2010 05:16:18 +0000

Hanukkah, also known as the Festival of Lights, celebrates the victory of the Jewish Maccabean revolt against a mighty Syrian Greek army in the year 165 BCE.When the Maccabees went to rekindle the holy light in their Great Temple, they found only enough oil to burn for a single night. It was here that the Hanukkah miracle occurred. The oil in the tiny cruet burned for eight straight days and nights. Hanukkah is unique among holidays in that its liturgy urges the consumption of oil, in celebration of the Hanukkah miracle. To celebrate, Jews light candles in menorahs and eat foods that are fried in oil. Traditional fried foods include soufganiyot and latkes. The following are some healthier takes on traditional Hanukkah dishes.

Low-Fat Latkes

Serves: 8 | Prep: 20 min | Cook: 15 min.

Ingredients:

3 pounds Yukon gold potatoes
1 medium onion
1/3 cup matzah meal, or unbleached white flour
1/2 teaspoon baking powder
1 cup egg substitute, or 2 eggs plus 4 whites
3 tablespoons chopped parsley
kosher salt
freshly ground black pepper
olive oil spray (or 2 tablespoons olive oil)
Serve with:non-fat (NF) or low-fat (LF) sour cream and/or applesauce

Cooking Instructions:

Place a couple of non-stick baking sheets in the oven and preheat to 450°F .
Peel the potatoes and onion and coarsely grate in a food processor fitted with a shredding disk or on a box grater. Grab handfuls of the grated vegetables and squeeze tightly between your fingers to wring out as much liquid as possible.
Transfer the grated vegetables to a mixing bowl and stir in the matzah meal, baking powder, egg substitute, parsley, and plenty of salt and pepper. (The latkes should be highly seasoned.)
Spray the hot baking sheets with oil (or drizzle the oil on it and spread with a wooden spoon) Spoon small mounds of potato mixture onto the baking sheet to form 2-1/2 inch pancakes, leaving 1 inch between each. Bake-fry the latkes in the oven until golden brown, 6 to 8 minutes per side, turning once with a spatula. (When you turn the latkes, try to flip them onto spots on the baking sheet that still have oil.)
Transfer to platter and serve immediately with sour cream and/or applesauce.

Nutrition Facts (for 6 or 7 latkes): 192 calories, 4 grams fat, 1 gram saturated fat, 9 grams protein, 35 grams carbohydrates, 4 grams fiber, 82 mg sodium

Recipe By: Steven Raichlen, Cookbook Author

Low-Fat Rugelach

This recipe makes: 64 rugelach

Ingredients:

For the dough:

8 ounces low fat cream cheese

1/2 cup unsalted butter, at room temperature

1 1/3 cups unbleached, all-purpose flour

confectioners' sugar

1 cup apricot preserves, thick, best quality available

Cooking Instructions:

Place the cream cheese and the butter in the bowl of an electric mixer fitted with the paddle. Cream at a low speed until combined, about 2 minutes. Add the flour and mix until a very soft dough is formed, about 2 more minutes. Cover with plastic wrap and refrigerate for at least 2 hours.

Preheat the oven to 350°F and grease 2 cookie sheets.

Divide the dough into 4 balls. Roll the balls out into 4 circles about 1/8-inch thick and 9-inches in diameter. Using a spoon or dull knife, spread the apricot preserve filling over each circle of dough.

Using a dull knife, cut each circle of dough into 16 pie piece shaped pieces about 2 inches wide at the circumference. With your fingers, roll up the pieces from the wide side to the center. Place the rugelach on the greased cookie sheets. Bake in the oven on the middle and lower racks for approximately 30 minutes, or until golden brown. Move the rugelach to racks to cool. Sprinkle the rugelach with confectioners' sugar just before serving.

Nutrition Facts (for 1 rugelach): 46 calories, 2 grams fat, 0 grams saturated fat, 0 grams protein, 6 grams carbohydrate, 0 grams fiber, 12 mg sodium

Recipe by: Joan Nathan, Cookbook Author

Thanksgiving!

nospam@example.com (Janice Dada) — Wed, 17 Nov 2010 17:27:27 +0000

Have a Happy & HEALTHY Thanksgiving!
This Thanksgiving, rather than treating the day as one dedicated to overconsumption, try to stay mindful. Mindful eating encompasses the following actions:

Choosing food that is both pleasing to you and nourishing to your body.

Learning to be aware of physical hunger and satiety cues to guide your decision to start and stop eating.

Acknowledging responses to food (likes, dislikes or neutrality) without judgement.

Eating slowly in order to savor the taste of the food, which also enables the body to more easily recognize satiety.

Plan a Healthier Thanksgiving Meal: In addition to being mindful, if we slightly alter the foods on our Thanksgiving plate, many calories can be saved. See below for an example of how reducing portions of high calorie foods and increasing portions of lower calorie foods plus choosing leaner cuts of meat can save almost 700 calories!

Recipe of the Month: Cranberry-Apple Chutney
I made this chutney a few years ago on Thanksgiving and I still think back to how good it was! Now that I have managed to find the recipe again, it will definitely be on the menu this year. What's great about this recipe? It's quick and easy to prepare, it makes a great gift packaged up in a cute jar with ribbon (as below), and it serves many purposes for leftovers. Think beyond turkey and spread this chutney on toast wedges with cheese for delectable appetizers or dollop it onto some plain light yogurt with a few spoonfuls of granola. I hope you enjoy it as much as I did!

Ingredients:
- 2 cups fresh cranberries
- 1 medium apple, peeled & cut into 1/4" cubes
- 1/3 cup brown sugar
- 1/4 cup 100% orange juice
- 3 Tbsp cider vinegar
- 1/2 tsp Kosher salt
- 1/4 tsp grated ginger or 1/8 tsp ground
- 1/4 tsp grated lime zest
- 1/8 tsp ground cinnamon

Directions:
Boil all ingredients in a 2 quart saucepan over medium heat. Reduce heat and simmer vigorously for 15 minutes, until thickened. Let cool and refrigerate.

Makes 2 cups (about 6 servings)

Have a recipe you'd like to improve? Submit your favorite recipe(s) for a nutritious makeover today!

Dinner Tonight: Homemade Pizza

nospam@example.com (Janice Dada) — Tue, 21 Sep 2010 05:20:46 +0000

Tonight I made a healthy, easy, budget-friendly, and delicious pizza! I started with Trader Joe's wheat pizza dough (only $0.99!), which I let sit at room temperature for 20 minutes while I prepared all of my toppings and pre-heated the oven to 450 degrees. My toppings included Trader Joe's spicy jalapeno chicken sausage, pizza sauce, crushed red pepper flakes, 1/2 organic green bell pepper, 1/8 red onion, ~8 sliced kalamata olives, buffalo mozzarella cheese, and parmesan cheese. Once my dough was softened, I rolled it out on top a light layer of flour and popped it in the oven for about 3 minutes. Then, I layered my toppings and put it back in the oven for another 10 minutes.

I served it with a salad of baby greens, tomatoes, olives, and red onion lightly topped with olive oil and balsamic vinegar. That's it!

Butternut Squash

nospam@example.com (Janice Dada) — Sun, 12 Sep 2010 20:45:11 +0000

With fall quickly approaching and summer coming to a close, butternut squash will soon be in season. Butternut squash is a nutritional powerhouse, packed with fiber, a multitude of B Vitamins, Vitamin E, C, A (as beta-carotene), Calcium, Iron, Magnesium, and Potassium. Each cup of butternut squash provides about 82 calories, 2g protein, and 22g carbohydrate. It can be made into a delicious soup (such as the recipe below), simply roasted and served as a side dish, or used to create a creamy risotto or savory ravioli.

Recipe of the Month: Butternut Squash Soup

A perfect fall dish! This recipe is ranked as "outstanding" with a 5 star average rating provided by 26 reviewers on CookingLight.com. Serve with a grilled panini or a large mixed greens salad for a tasty, nutritious lunch-time treat.

Ingredients:
4 cups (1-inch cubes) peeled butternut squash
1 Tbsp olive oil
1/4 tsp salt
4 large shallots, peeled and halved
1 (1/2-inch piece) peeled fresh ginger, thinly sliced
2 1/2 cups fat-free, less-sodium chicken broth
2 Tbsp (1-inch slices) fresh chives
Cracked black pepper (optional)

Directions:
-Preheat oven to 375 degrees.
-Combine first 5 ingredients in a roasting pan; toss well.
-Bake at 375 for 50 minutes or until tender, stirring occasionally. Cool for 10 minutes.
-Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

Makes 6 servings (serving size is 2/3 cup soup and 1 tsp chives)

Each serving yields ~ 112 calories, 2.5g fat, 3g protein, 4g fiber, 1.6mg iron, 84mg calcium, 266mg sodium.

Source: Cookinglight.com

Blue-Green Monster Smoothie

nospam@example.com (Janice Dada) — Mon, 23 Aug 2010 17:07:48 +0000

Looking for a cool, refreshing beverage that packs in antioxidants, calcium, potassium, and fiber? One serving of this smoothie delivers almost 10 grams of fiber and over 1/3 of the body's daily calcium and potassium needs. Add a scoop of whey protein powder or Greek yogurt to boost the protein content. Don't worry about the spinach...you won't taste it in the final product!

Ingredients:

1 cup almond, soy, or lowfat/skim cow's milk
1 ripe banana
2-3 cups fresh spinach
1 cup fresh or frozen blueberries
1 cup ice

Instructions: Place ingredients in a blender in the order listed and mix on high speed. Enjoy!

Healthy Cooking Resources

nospam@example.com (Janice Dada) — Thu, 11 Feb 2010 00:10:00 +0000

Wondering what to cook for dinner tonight? Here are two of my favorite cooking resources!

Cooking Light Magazine & CookingLight.com
A great magazine and a fabulous web resource!

Cooking Light magazine is loaded with healthy recipes that use all natural foods. Recipes still use butter and sugar, just less of it. The magazine has a section called "Dinner Tonight," which includes meals that can be ready in 20, 30, or 40 minutes. In addition to great-tasting, nutritious recipes, the magazine also contains articles about exercise, gardening, beauty products, select ingredients to spotlight their nutrition content, and more!

On the website, type any ingredient you wish to use into the search box and you'll be directed to a score of recipes using that very ingredient! For example, I bought a butternut squash at the Farmer's market a few weeks ago and logged on to find some ideas for cooking my new produce purchase. As I scrolled through the various recipes that came up, I could easily eliminate recipes based on whether or not I had the ingredients necessary on hand. Not only did I find a delicious recipe for Butternut Squash Risotto, but also found instructions for peeling and slicing the winter vegetable. As a bonus, most of the recipes have been rated by other users of the site, so you can see ahead of time whether people liked the final product or not.

So Easy, by Ellie Krieger
Ellie Krieger is the host of the Food Network Show, Healthy Appetite, and has just released her second cookbook. Ellie is a Registered Dietitian, so she knows a thing or two about healthy eating and cooking. Her philosophy is one similar to my own in that there is no "off limits" food. Ellie categorizes foods into "usually, sometimes, and rarely." "Usually foods" include veggies, fruits, beans, nuts, lean protein, low-fat dairy, and healthy oils. "Sometimes foods" are those that are slightly more processed or higher in fat content, such as white flour or dark meat chicken. And finally, "rarely foods" include high fat foods such as bacon, cream, full-fat cheese, and butter. Classifying foods in this way allows people to live a healthy lifestyle without restriction in order to maintain a good relationship with all kinds of food.

Ellie Krieger is the host of the Food Network Show, Healthy Appetite, and has just released her second cookbook. Ellie is a Registered Dietitian, so she knows a thing or two about healthy eating and cooking. Her philosophy is one similar to my own in that there is no "off limits" food. Ellie categorizes foods into "usually, sometimes, and rarely." "Usually foods" include veggies, fruits, beans, nuts, lean protein, low-fat dairy, and healthy oils. "Sometimes foods" are those that are slightly more processed or higher in fat content, such as white flour or dark meat chicken. And finally, "rarely foods" include high fat foods such as bacon, cream, full-fat cheese, and butter. Classifying foods in this way allows people to live a healthy lifestyle without restriction in order to maintain a good relationship with all kinds of food.

What I really love about this book is that it is organized according to meal and the level of involvement required. For instance, Ellie has a section called "Breakfast--at the ready" and one called "Breakfast--at leisure," so the reader can choose a recipe according to how much time is at hand and how much cooking he or she wishes to do.

Another fabulous resource is the "So Easy Pantry" list at the beginning of the book, which provides a categorized list of products to keep on hand for a well-stocked kitchen, so that a healthy meal is always just a few ingredients and a bit of preparation away.

Be sure to check out the Food Network's Healthy Appetite website to see Ellie in action and to download some of her delicious and nutritious recipes.