Flips, Food and Friendsgiving

It has been a long tradition of Cool to have Friendsgiving each year, so she is way ahead of the trendiness that has became this newly celebrated holiday.  People are celebrating this holiday everywhere and I absolutely love the idea! 

We started our day off with Friendsgiving Cocktail Club and the vintage Brandy Flip. It was delicious and tasted a lot like eggnog (or at least that is what eggnog always tastes like in my house...I'm thinking my Dad always spiked it...hmmm). 

Cool also catered to the healthy ones of the bunch (I guess that was me) and had delicious fresh veggies and hummus. She even had radishes for me!  My favorite part of holiday meals is the fresh veggie tray. I know, you're rolling your eyes because the dietitian would say that, but it's true! The reason why is because I am not a huge fan of the traditional warm vegetable dishes that are part of the meal  (aka corn casserole) and it is a great way to get a little health on this gluttonous day. 

After a plethora of veggies, I dug in! A beautiful salad with citrus fruit, almonds and onions, mashed potatoes, turkey, cheese curds...and a delicious mimosa with peach sparkling wine. The perfect Friendsgiving meal. 

Not that we had enough food or anything but I don't think we had enough dessert options. Donut bread pudding, jello with fruit, Apple and peanut butter pie. I confess right now, I had a piece of each. I also did feel the "I need to unbutton my pants to breathe." So, off for a walk I went...

I spotted this beautiful rose blooming magnificently on November 15th in IOWA!  After my walk, I joined back in the fun of converstion and drawing with Cool's kiddos. 

Friendsgiving is such a fun holiday to be with our special tribe, we are not related by blood but we are pretty close to the true meaning of family. 

Happy Thanksgiving to each of you and your tribe! Eat your veggies and wear elastic pants. 

~Crazy

Celebrate St. Patrick's Day and Go Green!

Happy St. Patrick's Day!  My friend Cool is taking the day off to celebrate like a handful of my other friends (for some reason think this is THE holiday of the year). Today I am going to celebrate with you by sharing why green fruits and vegetables are powerful foods that you should be eating every day. 

I start my day each with a green smoothie. I am not going to lie, I am not the best with my green veggies and this past year, I made myself a promise that I would have at least 2 servings of green vegetables a day. Smoothies have been my life saver to achieve this goal. 

Why should you eat green?  And did you know there is more to green fruits and vegetables than kale, spinach and collard greens? 

KIWI

One medium kiwi provides about 60 calories, 100% of daily vitamin C needs and more potassium than half a banana.  Kiwis also make a smart snack choice—just cut, scoop and eat. I love them because 2 are a serving size and I get 4 grams of fiber.

AVOCADOS

Avocados contain monounsaturated fat, a good heart-healthy fat. This fruit is ready to eat when slightly soft, and can be added to dishes for its fresh and creamy flavor. Add to your favorite entrées, use as a substitute for your favorite condiment or even add to smoothies.

GREEN BELL PEPPERS

One pepper has only 30 calories, and delivers a day’s worth of Vitamin C, supporting healthy immune function.  Peppers are great sautéed in entrée dishes, or make a delicious crunchy snack with a dip. This is truly my go to vegetable at lunch time.

BROCCOLI

One cup of broccoli provides an excellent source of Vitamin K, supporting bone health.  Broccoli also contains as much Vitamin C as an orange, and is a good source of fiber to help with weight control and healthy digestion.  Besides being eaten raw or cooked, broccoli can be added to soups, stews and casseroles for a health kick.

ASPARAGUS

This nutrient-dense vegetable contains folic acid, helping the body make healthy new cells and prevent birth defects during pregnancy.  Need new ideas for asparagus recipes?  Try Roasted Asparagus Salad with Citrus Dressing.

KOHLRABI

This unfamiliar vegetable is a member of the cabbage family.  It has a sweet, juicy texture that tastes similar to broccoli stems.  Enjoy raw, roasted, steamed or add to a favorite soup.  I like them sliced and topped with freshly ground pepper. These are a family favorite!

CUCUMBER

Cucumber is best eaten raw or barely cooked, leaving the skin on for added fiber benefits.  Store up to one week in refrigerator; use leftover cucumber for a personal spa day.

Crazy's Morning Kickstart Shake 

1 kiwi fruit, roughly chopped

1/2 avocado, roughly chopped

1 cup baby spinach, roughly chopped 

1 cup milk (skim or vanilla almond)

1 scoop vanilla whey protein powder 

1 tablespoon chia seeds

Put in blender and purée to the consistency you like. Add ice if you like it more frothy. I also freeze my spinach and my chopped kiwi for the week so it's ready to go and it serves as my ice. 

Cheers to you today! 

~Crazy

Making It Monday: Frozen Foods Fit!

How many times a week are you thinking about what is for dinner at 3:00 p.m. in the afternoon?   Maybe this week you have not had much time to plan your meals as you would like and dining out is calling your name. As much as we’d all love to serve our families from-scratch meals seven days a week, life happens; we are busy, and that isn’t always possible. This is why you should take advantage of the benefits that frozen foods provide; they are quick, convenient and easy. I take advantage of frozen foods daily because I am right along with the rest of Americans; I usually only consume 1/3 of my daily need of fruits and vegetables and I usually have no idea what I am having for dinner until 2 hours before I am ready to eat.

Frozen foods are full of nutrition. During the winter months, a variety of fresh fruits and vegetables are not as readily available and as nutrient dense as they are in the warmer months of the year. Frozen produce is picked at its peak ripeness, which locks in the foods high nutrient content at that time. Once the food is picked, it is blanched and then flash frozen to lock them into their most best tasting state. In terms of calories, frozen fruits and vegetables are just as healthy as fresh and have no added sodium as a preservative.  Living in the Midwest, I also take advantage of the options of frozen fish. Frozen fish is a great way to get the freshness from a same-day catch on the coast.

Frozen foods help you save money. When purchasing frozen foods, you can use exactly what you need and keep the rest frozen. There is less waste and spoilage when using frozen foods as part of your weekly meal planning. I recommend purchasing 1/3 of your foods fresh and 2/3 of your foods frozen for the week to reduce foods waste from spoilage. I always recommend using the fresh first and then fillling in with frozen the rest of the week.

Frozen foods are easy to prepare.  Since most of us are on a time crunch, most frozen foods can be prepared in less than 15 minutes. Fruits and vegetables are peeled and cut, so you spend less time prepping for your meal. Frozen meats are usually individually packaged and trimmed for quick preparation. Most cook methods are simple and fast as well. I prefer steaming, sautéing, and microwaving frozen foods for the best taste and nutritive value.

Frozen foods provide healthy and sensible options.   As a dietitian, I am a big fan of following proper portion sizes and frozen foods help me achieve my healthy eating goals.  I take out the exact portion I need.  Most all fruits and vegetables do not have anything added to them when they are frozen, so it is just like eating fresh. I love the variety of stir fry vegetable options to mix with my favorite lean protein for a fast and satisfying meal and frozen fruit for my daily morning smoothie.

Frozen foods can be exciting. Be creative with your meal planning! Try something new and add additional vegetables to your favorite pasta dish, try a new fruit to top your oatmeal with, or start incorporating vegetables into breakfast with the delicious recipe below (of which I wish I could claim that I created this masterpiece but I cannot!). This will make your meal look like a larger serving and will add even more nutrition and control calories. Be creative!  Frozen does not have to be uninspired!

Southwestern Sunrise Skillet

Recipe developed by Chef Stacey Wertzberger

Serves 4

Ingredients:

¼ c. Millet

¾ c. Water

½ c. low-sodium vegetable juice

½ tsp. Sea Salt

¼ tsp. cumin

1/8 tsp. cayenne

8 oz. Pork Chorizo Sausage, casing removed

1 c. Frozen roasted corn blend  (corn, black beans, peppers, onions)

4 eggs

2 tbsp. butter

1 avocado, garnish

¼ c. diced cilantro, garnish

Directions:

In a small saucepan add in the millet, and toast over medium heat for 4-5 minutes or until it turns golden brown or becomes fragrant.  Add in the water, V8, salt, cumin, and cayenne and give it a good stir.  Increase the heat to high and bring the mixture to a boil.  Decrease heat to low, cover the pot, and simmer until the grains have absorbed most of the water, about 15 minutes.  Remove from heat.  In a large skillet add in the chorizo, and cook until browned and cooked throughout, about 10 minutes.  Add in the frozen vegetables, millet and cook for one to two minutes until all combined.   Divide onto 4 plates.  Add butter to a large skillet and cook eggs according to your liking (over easy, scrambled, over hard).  Add one egg per plate over the chorizo millet mixture and garnish with avocado and cilantro.

 

THIS RECIPE IS SOOOOO GOOD!  YOU HAVE TO MAKE IT!

 

~Crazy