May is Mediterranean Diet Month

Did you know that May is Mediterranean Diet Month? This diet is much more than what you might think of when you hear the word “diet” – it is a healthy eating lifestyle that has been shown to reduce risk of numerous diseases. In fact, an analysis of more than 1.5 million healthy adults showed that people who followed the Mediterranean diet had lower risk of death from heart disease and cancer. They were also at lower risk of getting Parkinson’s or Alzheimer’s diseases. Ready to reap the rewards of this healthful diet? Here are some tips to get you started.

• Focus on produce. Include fruits like mangos, the Dietitian Pick of the Month, and vegetables at every meal. Enjoy them for quick, healthy snacks as well.
• Go whole grain. Choose whole-grain breads, cereals and pasta and try other whole grains too, including brown rice, quinoa and farro.
• Bring out the beans! Dried beans and lentils are low in calories, but full of fiber, protein and other important nutrients.
• Make fish your new meat. Seafood is packed with protein and a top-source of healthy omega-3 fats.
• Choose healthy fats. When cooking, swap butter for olive or canola oil to get the heart-healthy benefits of mono- and poly-unsaturated fats.
• Go nuts! Since nuts are calorie-dense, limit servings to one to two ounces a day to get their nutritional benefits without breaking the calorie bank.

~Crazy

Crazy Cool Chow Down and Low Down: Review of Enlightened Ice Cream and Novelties

Crazy's Comments:

With the summer months quickly approaching us, ice cream is one of those food essentials on our grocery lists.  Well at least mine anyway. I am always in search of a healthier option and I stumbled upon the Enlightened line of ice cream and bars.

What caught my dietitian eye was the lower calories and fat, higher fiber and protein and an ingredient list containing words like milk and cream. For all flavors, there is less than 100 calories per serving, 4-6 grams of sugar, 6-7 grams of protein and around 4 grams of fiber.


With quite a few flavors to choose from in the ice cream, Enlightened also has varieties of novelties including bars and sandwiches. We each chose the flavors most appealing to our palates:  Sea Salt Caramel, Mint Chocolate Chip, Frozen Hot Chocolate, Chocolate Chip Cookie Dough, Caramel Oatmeal Cookie Crunch (all pints) and Frozen Hot Chocolate and Mint Fudge Swirl bars.


As I was getting my spoon ready to dig into my first pint of Mint Chocolate Chip, I quickly realized this ice cream was FROZEN solid. This was true of each of the pints. We quickly determined it is best to let the pint sit out for about 15-20 minutes to eat and to appreciate it's creaminess. Once it was thawed, the Mint Chocolate Chip did not disappoint. It had a great mint flavor and crunchy chips of chocolate.


The next one I tried was the Sea Salt Caramel bar. I also recommend this to be thawed for about 5 minutes prior to eating. This was delicious!  There was a perfect swirl of caramel throughout the whole bar, which is a really nice and satisfying size. No skimpy bars in this line.


I moved onto the Mint Fudge Swirl bar and enjoyed it even more than the Mint Chocolate Ice Cream. Again, perfectly swirled fudge throughout the whole bar.


Hands down, these two bars were my favorites. I would pick the bars over the ice cream first and foremost for better portion control. I am much more disciplined when I have a portion to eat instead of an open pint container.


The other ice cream flavors were ok. The Frozen Hot Chocolate Ice Cream was better than the bar because the Marshmallow swirl was more plentiful in the ice cream. In the novelty, it made the bar fall apart while eating it. The cookie flavors were nice and I enjoyed the chunks of cookies in both, but there could have been more (there can always be more when it comes to chunks of sweet treats in ice cream, but that's just me).


I would recommend purchasing this product as a dietitian and as a human being who enjoys ice cream. I felt really satisfied with this healthier alternative!
 

Cool's Comments:

So I took this product review very seriously and tried each ice cream a couple different times just to make sure I was being an equal opportunity taste tester.  My children and I love ice cream and at least 4 times a week we go on "ice cream walks."  It's just a walk after dinner in the nice weather and we enjoy ice cream cones or novelties and we talk about the day, run, and enjoy being outside.  They love it and look forward to them and in turn it makes me happy.  The problem is that when I am trying to eat healthier ice cream isn't really in the "healthy diet" plan.  I have tried anything from not eating ice cream on our walks and dodging questions from the kids "... But mom why aren't you having any? You love ice cream."  I've also tried just not buying the kinds I like and so that works out pretty well except I've never been very good at eliminating a specific food just because it wasn't healthy.  Lately I have been just having a small baby cone with the kiddos and this has seemed to work well.  When I saw this Enlightened ice cream and novelties I was excited that maybe I could have an adult portion of ice cream without having the guilt and calories.

When I tried the ice cream I was taken back on how hard they were.  We then found the set out to achieve maximum creaminess label on the packaging and that made a world of difference. 

The Salted caramel ice cream bars: YUMMO! This was my favorite, hands down.  It was nice and creamy and had some delicious smooth caramelness running throughout the bar.  It wasn't overly "salty" but very nice and subtle.  I recommend this one as a good one to try  if you are going to try this product. They have the ice cream or bars in this kind and both are delicious.  I like the bars for portion control but again I love ice cream cones so I'm sure I will be buying both the ice cream and bars on a regular basis.

We also tried the Mint Chocolate Chip ice cream and bars and this was my second favorite kind.  It wasn't overly minty, and had chunks of chocolate chips that were delicious.  

The frozen hot chocolate was one that I didn't like at first but lucky for you I tried it 2 more times to make sure I was giving it a far chance.  The description sounded delicious but when I tried it it just tastes like an alright chocolate ice cream with chocolate chips.  Well the description said that it had marshmallow cream running throughout it and I wanted to find it.  I thawed out the pint of ice cream for about 30 minutes and then inspected the container.  I found the white marshmallow  ribbon in the bottom so I flipped that ice cream out and tried the bottom of it.  Oh man was that a whole new delightful experience?  Could it be that that just made the ice cream unbelievable?  I think it could of!  So my opinion was changed about this particular kind and I like it a lot as long as you have some of that magical marshmallow goodness in every bite!  

Chocolate Chip Cookie Dough and Caramel Oatmeal Cookie Crunch were also consumed and they were alright I just don't know if I would buy them again.  

I hope you guys try out these new ice cream and bars.  I recommend them and hope the product stays around for awhile.

We're back!

Hello blog world and Crazy Cool in the Kitchen fans.  Don't worry you are not hallucinating, it really is an updated blog from us!  I know it's been a long time since we have had a new post or recipe for you to try out, but we are trying to change that.  It's been a crazy rollercoaster of emotions for the two of us the past 6-8 months, from fun trips to working long hours, to family deaths and opening a restaurant, we have been more scattered brained than normal.

Now, we are ready to get back to writing and creating some new recipes for you to try out in your house.  Since we are close to Cinco de Mayo (that's the 5th of May for anyone that isn't fluent in Spanish) I thought I would bring back the wonderfully delicious and easy tostada recipe!  Hope you all enjoy!

 

First things first is to preheat the oven to 400 degrees.  Spray the flour or corn tortillas with olive oil and place on a sheet tray.  Bake for 4 minutes on each side.  Now when they are done set them aside for tostada assembly. 

Now you need to cook and brown your ground beef.  Cook on medium high heat for about 6-8 minutes.

While the beef is cooking, open up and drain the beans.  The beans are my way of making my money go a little farther and also adding fiber into my families diet.

Wash the beans, nobody likes dirty beans!

After the ground beef is cooked, add the beans, taco seasoning, and some water and mix.  Heat on medium heat until beans are hot and sauce starts to thicken. 

Now that the meat mixture is ready add it to the tops of the toasted tortillas and add cheese.  From here you can pop the tray back in the oven if you want to melt the cheese otherwise just add cheese and start adding toppings that you desire.  The cheese usually melts anyways with the meat being so hot from the pan.

And now the fun part.  Add the topping that you like and desire. 

 

Sometimes I go with what is in my fridge and top my tostada with the standard lettuce, salsa, and Greek yogurt.

Other times I just want to spice things up and have more of a fiesta.  These times I add lettuce, salsa, Greek yogurt, diced tomatoes, sliced avocados and jalapeños.  

It's your tostada, you do what makes your belly happy!  

 

Have a happy week!

Tostadas

Serves 8

 

8 8-inch flour tortillas

1 lb. ground beef or turkey, cooked

1 15-oz. can pinto or kidney beans, drained and rinsed

2 Tbsp. taco seasoning

1 Tbsp. water

1 ½ c. Shredded cheddar or pepper jack cheese

Additional Toppings if desired:

Cut romaine lettuce

Diced tomatoes

Salsa

Greek yogurt

Avocado slices

Jalapeno Peppers

Black Olives

Preheat oven to 400 degrees F.  Spray the tortillas with olive oil, place on a sheet tray and bake 4 minutes on each side.  Set aside for assembly.  In a medium skillet over medium high heat add the ground beef or turkey and cook until browned, about 6-8 minutes.  Add in the beans, taco seasoning and water and cook until meat and beans are coated and sauce thickens, about 2 minutes.

For assembly take the tortilla shell, top with bean mixture, shredded cheese and top your tostada with any other toppings that you desire.  Serve immediately.

 

-Cool

 

Lactose Intolerance and Scoring Big in the Dairy Aisle

Being Lactose-Intolerant and Scoring Big in the Dairy Aisle

Originally published for the Midwest Dairy Blog:  Dairy Makes Sense on February 2nd, 2016 https://www.midwestdairy.com/being-lactose-intolerant-and-scoring-big-in-the-dairy-aisle/

Now that the holidays are over, February, my favorite month, is just around the corner. My customers are excited for 2 things:  The Big Game and Valentine’s Day. As a Registered Dietitian, I am excited for February because it is Lactose Intolerance Awareness Month.  All of these February themes mesh perfectly together because many of my customers suffer from lactose intolerance and feel they will suffer enjoying the food at football viewing parties or special Valentine’s Day dinners. When heading to the Dairy Aisle to prepare for these special events, there are many low-lactose foods available to make all food taste good and tummies feel good. Here are my tips for tackling the Dairy Aisle:

1. Cheese, Please! Cheese is delicious on everything and luckily, there are a variety of cheeses with a low-lactose level, especially aged cheese. When a cheese is aged, the lactose diminishes. I encourage you to choose high flavor cheese because individuals will tend to use less of it, but still get the flavor and oooey gooey goodness in a recipe. My favorite choices are Sharp Cheddar, Monterey Jack and Asiago. My favorite game day appetizer is a whole-grain pizza crust, topped with tomato sauce, fresh vegetables, Asiago cheese and fresh basil.
2. Delicious Dips – Who doesn’t love dips?  Unfortunately, sour cream is one of those higher lactose foods. An easy substitution is mixing equal parts low-fat ricotta cheese and plain Greek Yogurt as your dip base. Ricotta is lower in lactose because during processing, the whey is separated from the curd and with it goes most of the lactose. Greek yogurt is more easily tolerated because of the live and active cultures and lower lactose content.
3. Sweet Indulgence – A party or special dinner would not be complete without ending it with something sweet.  Did you know there are creamy and delicious lactose-free ice cream varieties?  I recommend topping it with your favorite fresh or frozen fruit and sliced almonds or drizzling with warm peanut butter and toasted coconut.

If you have lactose intolerance, never be intimidated by the Dairy Aisle. There are many friendly foods that fit in with your health needs and the special and fun events in your life.

~Crazy 

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

Cha Cha Chili Please!

It was so cold last week and now that daylight savings time has started, I am already ready for bed at 7 pm. Let the hibernation begin! Cold weather always inspires me to make chili and so thankfully I had some leftovers after a busy Sunday to indulge in. Now anyone who knows me knows I do not like beans in my chili. When I was younger, my mom would purée beans and sneak them in. Now that I am an adult, I do the same thing because they are so very healthy for you. I guess it's the texture but when they are puréed, they only add thickness and nutrients. 

I start out with ground mild Italian turkey sausage and over medium heat, cook until almost done with the meat being slightly pink. 

I then add in carrots, onions and celery. (Yes I cheated with short cuts from Hy-Vee, so easy!) I finish cooking the sausage and slightly softening the veggies. 

Usually this is about and additional 5-7 minutes.

 I then add in 2 cups of diced red bell pepper and continuing cooking for 5 minutes. 

Next up is one can of tomato paste and one can of no salt added diced tomatoes. 

Once that is blended and simmering, in goes my flavoring. 1 teaspoon of black pepper, 1 teaspoon of cumin, 1 tablespoon of cinnamon and 2 tablespoons of chili powder. I sometimes like mine a little spicier and will add 1/2 teaspoon of red pepper flakes. 

Stir under blended, add 1/2 cup of water, pop a lid on and simmer on low for about 2 hours, stirring every 30 minutes. 

In the last 30 minutes, add 1 cup of puréed beans. I used canned cannellini beans or white beans with no added sodium. The beans will help thicken the chili too. And there you have it! It was a delicious dinner tonight. 

~Crazy

A Different Halloween Delight

During the fall, everyone tends to go off the deep end when it comes to pumpkin. Pumpkin flavored lattes, cookies, bread and even protein bars. I am "in-likes" with pumpkin, let me share with you why.  My first ever pumpkin cooking experience was for Thanksgiving in 2000. My family hosted Thanksgiving each year and each year we had the same desserts, pumpkin and apple pie. I decided that year to make a delicious homemade pumpkin cheesecake. It was full of calories and yumminess. Unfortunately, not many of my family members agreed because it wasn't traditional. Only 2 people tried my cheesecake that I spent almost 4 hours making. This is why I am not "in-love" with pumpkin. This week, Cool and I had our monthly recipe "Throwdown" with a Halloween theme and pumpkin was the first thing that came to mind, so I thought I would give it another whirl. This time around without slaving 4 hours and also increasing the health of it.

Start off with an 8 oz container of 1/3 less fat cream cheese and blend with 1/4 cup of powdered sugar. You can use a stand or hand mixer for this recipe.

Blend until creamy and add 1 cup of canned pumpkin, mix well.

I got a hold of this awesome natural Pumpkin Spice extract from McCormick and added in 1/2 tablespoon. If you have the dried spice, I recommend adding in 1 tablespoon. Mix well.

To add body to the dip as well as nutrients as protein, I added in 1 small container of plain fat-free Siggi's Yogurt. You can also use a fat-free plain Greek Yogurt.

For the final addition, add in 1/2 of a container of light whipped topping. This will add a little more creaminess to the dip and cheesecake texture.

Choose fun things to dip. I really thought the Scooby-Doo! cracker sticks were awesome because they are shaped like bones (I had quite a few people as me if they were dog treats, hilarious). Sliced apples, banana ghosts (banana chunks with raisins for eyes) and pretzels were my other dippers.

Pumpkin Cheesecake Dip

Yield: 10 to 12 servings

Ingredients

• 1 (8oz) pkg light cream cheese
• 1/4 cup powdered sugar
• 1 cup pumpkin puree (NOT pumpkin pie filling)
• ½ Tbsp pumpkin pie spice extract or 1 Tbsp of pumpkin pie spice
• ½  (4 oz) tub light whipped topping
• 1 (5 oz) container of plain Greek yogurt

Instructions

1. With a handheld mixer and large bowl, beat the cream cheese with the powdered sugar until smooth.
2. Mix in the pumpkin puree and pie spice.
3. Beat in the whip topping and yogurt until mixed thoroughly and the beaters leave ripples in the dip.
4. Top with a sprinkle of cinnamon or pumpkin pie spice.
5. Serve with apples, pretzels, vanilla wafers or your favorite dippers.

Recipe adapted from: http://www.ohsweetbasil.com/pumpkin-cheesecake-dip-recipe.html

~Crazy