A Dietitian's View

May 23, 2013

Healthy Go-To Snacks for Spring

The birds are chirping, the flowers are blooming and the temperature is rising. Now that spring has arrived and you'll be peeling off excess layers of clothing, it's also a good time to take stock of the extra pounds that may have accumulated over winter. Let's start cleaning up your act by spring-cleaning your snacks.

Whether at home, work, school, the gym, in your car or on a plane going to or from wherever life takes you, snacks could be trusty companions. It's important, though, to proceed with caution, because not all snacks are created equal. Some between-meal treats boost your energy and help carry you through until your next meal, while others zap vitality by filling instead of fueling, leaving you feeling hungrier and heavier.

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May 20, 2013

Open-Faced Chicken Sandwich with Artichoke Pesto

3 (8-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
Cooking spray
6 ounces drained canned artichoke hearts
2 ounces Parmigiano-Reggiano cheese, shaved and divided (about 1/2 cup)
2 tablespoons pine nuts
2 tablespoons canola mayonnaise
2 teaspoons olive oil
3 garlic cloves
6 (1-ounce) slices multigrain bread
3 tablespoons chopped fresh flat-leaf parsley

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May 16, 2013

Eat Your Greens

Thanks to the cartoon character Popeye the Sailor Man, most people know that eating spinach can help make you strong and healthy. But you might not know that four other popular greens are just as good for you: kale, collards, turnip greens and mustard greens.

These nutrition dynamos are part of the cruciferous vegetable family, which is full of health protective properties. The American Institute of Cancer Research has greens on its list of top foods that can help fight cancers.
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May 13, 2013

Orzo with Pecorino and Mushrooms

3/4 cup uncooked orzo
1 1/2 tablespoons butter
3 cups sliced cremini mushrooms
1/2 teaspoon black pepper
3/8 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1 tablespoon white balsamic vinegar
1/4 cup minced chives
1 ounce pecorino Romano cheese, shaved (about 1/4 cup)

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May 9, 2013

To-Go Breakfast Ideas

On-the-go cereal. Take your favorite fiber-rich, low sugar cereal and mix in a few almonds and raisins. Put the mixture in a plastic baggie and go.

Canadian bacon and cheese breakfast sandwich. Warm up a slice of Canadian Bacon, top with low-fat cheese, and place inside a whole wheat English muffin. Delicious, quick, and easy.

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May 6, 2013

Foods to Fight Spring Allergies

Sneezing and wheezing, that sound has become all too common this time of year. Warmer temperatures have led to earlier springs and longer allergy seasons, making life miserable for those who suffer from allergies.

The good news is that natural allergy relief is within an arm's reach of your refrigerator. Foods high in antioxidants may help reduce the inflammation associated with allergic reactions.

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May 2, 2013

Making Healthy Snacks for You and Your Family

* Stock your pantry with lots of nuts, seeds and dried fruit so you have easy, portable snacks. Mix them with a whole-grain cereal to make your own trail mix. Energy bars make a good snack, too, but parents should look for brands that have ingredients they recognize or can pronounce instead of the more processed products.

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April 29, 2013

Pizza Arrabbiata

12 ounces refrigerated fresh pizza dough
Cooking spray
2 ounces prechopped pancetta
1 tablespoon extra-virgin olive oil
2/3 cup chopped onion
1/2 teaspoon crushed red pepper
4 garlic cloves, thinly sliced
1 (14.5-ounce) can unsalted diced tomatoes, drained
2 teaspoons chopped fresh oregano
1/8 teaspoon salt
1 tablespoon cornmeal
3 ounces part-skim mozzarella cheese, shredded (about 3/4 cup)
Oregano leaves (optional)

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April 25, 2013

Fighting Cancer in the Kitchen

Eating fruits, vegetables, whole grains and beans are important to preserving lean body mass, which in turn leads to a reduced risk for many cancers. It is also suggested to avoid alcohol, red meat and processed meat and sugary and fatty foods. There is convincing evidence that being overweight or obese as an adult increases the risk of cancers of the bowel, oesophagus, pancreas, kidney, endometrium and breast, according to the World Cancer Research Fund International.

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April 22, 2013

Quick BBQ Sandwiches with Slaw

1/2 cup unsalted ketchup
3 tablespoons cider vinegar
1 tablespoon lower-sodium soy sauce
2 teaspoons Dijon mustard
3/4 teaspoon freshly ground black pepper
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon ground ginger
1 (1-pound) pork tenderloin, trimmed and halved lengthwise
Cooking spray
4 (1 1/2-ounce) hamburger buns
1 1/2 cups shredded cabbage
1/2 cup shredded carrot
3 thinly sliced green onions
2 teaspoons sugar
1/2 teaspoon kosher salt

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