Toss up the Nutrients!

One of my favorite summer dishes is pasta salad.  It’s so light and delicious! It’s just perfect for the sweltering summertime heat.  It’s one of those recipes that tastes even better the next day, so you can easily prepare it ahead of time.  Make a batch on Sunday and it enjoy it for lunch all week. Here is the starter pasta recipe :

Whole Grain Rotini Pasta Salad      

(8 servings)

• 1 (16 ounce) package whole grain rotini pasta
• ½ cup Italian Dressing
• Salt and Pepper (to taste)

Bring 4 quarts of water to a rapid boil (2 teaspoons of salt can be added, optional). Add rotini. Return water to rapid boil and cook uncovered, stirring frequently, for about 10 to 12 minutes. Drain. Rinse in cold water.

Combine cooked pasta with Italian salad dressing. Cover and chill. Toss salad before serving.

Now that you have your whole grains, toss in some of your favorite low-fat cheeses, vegetables, and lean proteins for a tasty meal that covers four of the five recommended food groups.

Sprinkle on nutrients

Dietary guidelines recommend 3 servings of dairy a day, so toss in low fat cheeses such as crumbled feta or cubed mozzarella to reap the nutritional benefits.  An ounce of low fat cheese has as much protein as an egg and is the #2 source of dietary calcium, yet averages less than 60 calories and 4 grams of fat.

Toss in antioxidants

Vegetables such as broccoli, spinach, red bell peppers, onions, and tomatoes not only add a zesty crunch to your pasta salad; they can also help reduce your risk of future diseases.  The antioxidants found in these vegetables, such as vitamins C, E, and carotenoids, help protect healthy cells from free radical damage which can cause certain types of cancer and cardiovascular disease.

Double up on Protein

For an extra dose of protein, toss in grilled chicken or other leans meats to  fill you up, keep your blood sugar steady and build strong muscles.

Create your own combination of whole grains, low fat cheeses, vegetables, and lean proteins for a delicious lunch that packs a nutritious punch!

Laura Marbury, MS,RD, LD

A Moment on Your Lips, Forever on Your Baby’s Hips?

If you’ve watched the news recently, you know that there is a baby boom happening. Celebrities, royalty and yours truly! My husband and I are expecting early September, so I am very familiar with the many things that pregnant women worry about, including choosing the perfect name, decorating the nursery and picking a pediatrician.  Yet, as a Registered Dietitian, I believe making the best nutrition choices should top the list of concerns because what you eat and drink influences your child’s health, possibly forever.

One of the first myths that I encountered after becoming pregnant was that often times, pregnant women take this time in their life to “un-diet” and eat for two. Many women are surprised to learn that the average pregnant woman needs only about 300 healthy calories more a day than she did before she was pregnant. This will help her gain the right amount of weight during pregnancy, which is about 25-35 pounds.

For those extra 300 calories, try a delicious smoothie or sliced red peppers with white bean hummus dip, which is my favorite. White beans have folic acid, which is an important nutrient for pregnancy.

In addition, the Academy of Nutrition and Dietetics states that the other two most important nutrients to consume during pregnancy are iron and calcium. Iron deficiency is the most common nutrient deficiency in pregnancy due to the increase in blood volume.

In the womb, a fetus requires calcium for the formation of bones and teeth. If a mother doesn’t consume enough during pregnancy, the baby will rob calcium from her bones- increasing the risk of osteoporosis later in life.

Try a yogurt parfait made with low-fat yogurt, berries and a fortified grain cereal or a steak and spinach salad topped with strawberries and low-fat cheddar cheese for a delicious way to consume all three of these important nutrients.

Adopting a healthy eating plan before motherhood is ideal, but no matter how many weeks are left before the baby arrives, it’s never too late for mommy and me nutrition.  Just remember, rattles and onesies are adorable, but the best gift that you can give your baby is a healthy start in life.

Lanier Dabruzzi, MS, RD, LD

LegenDAIRY Eats Across Alabama

As a dietitian, who works on behalf of Alabama dairy farmers, my job responsibilities sometimes takes me out of my office, into a rental car and down the winding country roads of the Yellowhammer state.  I enjoy traveling and try to make the most of these jaunts by learning something new about my home. Tucked in my glove compartment you will find my roadmap to foods and restaurants recommended by Alabama Board of Tourism. Since summertime means family road trips, I came up with my top nine legen“dairy” eats across Alabama which are made with wholesome milk, yogurt or cheese.

• In Florence you must order the Orange Pineapple ice cream at Trowbridges established in 1918.
• Across the Tennessee River Bridge in sleepy little town of Tuscumbia you will find the Palace Café – a restored ice cream parlor and drug store.  Try the Harvey milkshake.
• In the Rocket City of Huntsville nothing tastes better than a cold Iced Mocha Skinny Latte at the Cozy Cow.
• If you have ever wanted to visit a real dairy farm, you need to make plans to stop in Alexandria at Wrights’ Dairy. Everyone loves their “Purple Cow” and “Strawberried Alive” ice cream.
• In the heart of Alabama is our largest city, Birmingham– you will discover a savory sandwich- pimento cheese on sundried tomato bread at Savages which has been serving customers since 1939.
• Traveling to the beach? Take Exit 205 off Interstate 65 South and try the creamy homemade peach ice cream at Durbin Farms in Clanton.
• If you are looking for BBQ, stop in Prattville and enjoy the hot cheese biscuits at Jim and Nick’s Barbeque.
• In Mobile, you must order the Bananas Foster French Toast at Spot of Tea.
• And finally, nothing tastes better than a Cheeseburger in Paradise at Lulu’s in Gulf Shores, LA (that’s Lower Alabama). Lulu, the owner, just happens to be the sister of Jimmy Buffett.

Picture is my grandson Sam at Cozy Cow.

Happy travels and eats across Alabama!

 

 

 

Mary Martin Nordness, MA, RD, LD, CHES

Summer Snack Attack

School is out for the summer which means hungry kids raiding the refrigerator or pantry. What’s a mom to do?  Get the kids in the kitchen and whip up some healthy treats of course! From the beach to the pool, bike riding to late night firefly catching, kid’s activity levels tend to increase in the summer, causing their appetites to increase as well.  Summer time is the perfect time to get the kids involved in making healthy snacks. Getting kids in the kitchen is not only a fun way to spend a summer day, but can actually encourage children to eat healthier foods, while teaching them basic cooking skills.  Here are 3 of my family’s favorite snacks to make together to cure the summer snack attack.

1. Frozen Bananas on a Stick:  Bananas on a stick combine 2 food groups: fruit and dairy, providing a good source of potassium, fiber and calcium. Let the children choose their yogurt flavor and topping. We like whole grain cereal, raisins, dark chocolate chips and sprinkles.
2. Veggies and Dip-  Dips are a great way to encourage kids to eat nutrient rich vegetables. Kids love to dip and dunk their food.  Our favorite dips are made with yogurt which not only keeps the dip low in fat and calories, but also provides protein and calcium.  Try parmesan yogurt dip or cucumber yogurt dip served with crunchy vegetables such as carrots, celery and cucumbers.
3. Fruit Kabobs– Summer time brings lots of fresh seasonal fruit.  A great way to get much needed vitamins, minerals and fiber.  Have kids choose their favorite fruit and help assemble.  Add cheese cubes for filling protein and bone building calcium. These are great to take to a cook out or serve up at a birthday party too!

What’s your favorite summer snack?

Laura Buxenbaum, MPH, RD, LDN

Dr. Yum’s Yummy Strawberry Mango Yogurt Cake

I recently read a fascinating book called Bringing up Bebe, by Pamela Druckerman. I learned that the French prioritize food as an important part of their cultural fabric. Not only do the French take the “food education” kids acquire at home and at school very seriously, but they also spend time teaching their children from a young age how to prepare and enjoy meals they make themselves. This is a lost art in American families. I know as a pediatrician that bringing kids into the kitchen is an effective way to encourage children to try healthier foods, and it provides quality time between family members.

Below is a recipe my children and I adapted from Druckerman’s book for a traditional French yogurt cake.  Nutrient rich yogurt provides calcium and protein, which children and adults both need.  Here’s an added plus: children can use the empty yogurt containers as a measuring device for the remaining ingredients. In our version we used strawberries and mangos, but you can use any fruit you like.  This recipe makes a cake that is not too sweet and very delicious! It makes a great afternoon snack or light dessert.

STRAWBERRY MANGO YOGURT CAKE

INGREDIENTS

2 six oz. containers of plain yogurt (save containers)
2 eggs
1-2 containers sugar
1 teaspoon vanilla
1 container of vegetable oil (a little less)
4 containers all-purpose flour
1 1/2 teaspoon baking powder
1 mango, diced small
1-2 containers sliced or diced strawberries

Glaze (optional)
1/2 cup powdered sugar
drizzle of milk

DIRECTIONS

Preheat oven to 375 degrees. Spray cooking oil into a 9-inch round cake pan (a springform pan works best).  Empty both yogurts into a large bowl. Use cleaned and dried yogurt containers for the rest of the measurements. Add eggs, sugar, vanilla and oil and mix gently.  In a smaller bowl combine flour and baking soda.  Add flour mixture to the large bowl. Mix until combined without over mixing. Add in strawberries, mangoes, or other add-ins of your choice and fold.

Bake for about 40 minutes.  If toothpick does not come out clean, bake longer in 5 minute increments until done (may be browned on top and springy in the middle).  Let cake cool slightly, then remove from pan.  For the glaze, drizzle milk into powdered sugar stirring with a whisk until you reach the desired thickness. Drizzle onto warm cake.

Guest Blog by Nimali Fernando MD, MPH

Nimali Fernando is a general pediatrician in Fredericksburg, VA. She makes nutritional counseling and obesity management an important part of her practice and serves on the subcommittee for obesity for the Virginia Chapter of the American Academy of Pediatrics. She also is the founder of The Doctor Yum Project, a nonprofit that teaches families about wellness, including eating a healthy, whole food diet. Her kid-tested recipes can be found on www.doctoryum.com.

Just Sauté My CSA!

My first thought when a co-worker asked me to split a share from a local CSA (Community Supported Agriculture) was “how am I going to cook all of these fresh and possibly unfamiliar vegetables?” Fortunately, five of my co-workers are also participating, so we often trade ideas for cooking the foods in our weekly baskets.  I’m four weeks into the venture, and I’ve already received a variety of vegetables (along with some delicious strawberries)!  Try fresh strawberries in Strawberry Yogurt Short Cake – yummy!  Weeks when I opened my basket to find familiar produce (broccoli, cauliflower, lettuce, snap peas), I breathed a small sigh of relief.  (Cauliflower was especially scrumptious roasted and tossed with cheddar cheese!)  However, when red bok choy, Swiss chard, and Komatsuna landed in my basket, my initial fears were realized.

Red bok choy appeared in my first basket of the season.  After scouring recipes and exchanging ideas with co-workers, I felt sautéing these leafy greens would likely be my best bet – or at least the method I’m most comfortable with.  My first attempt at preparing bok choy turned out quite tasty.

Sautéed Red Bok Choy and Cashews

(4 servings)

• 1 tablespoon butter
• 1 bunch red bok choy; sliced crosswise (1/2 inch thickness)
• 1 onion, sliced into small pieces
• ½ – 1 tablespoon reduced sodium soy sauce (flavor to taste)
• 1 teaspoon crushed red pepper flakes
• Black pepper (to taste)
• 1/3  cup cashews
• 1/4 cup shredded cheddar cheese

Heat oil in skillet over medium.  Add onion; sauté for 2 minutes.  Add bok choy; sauté for 3 minutes.  Add soy sauce and red pepper flakes.  Sauté 2 minutes until leaves are wilted and stems are crisp-tender.  Season with black pepper.  Sprinkle with cashews and cheddar cheese just before serving.

Sautéing proved to be a quick and appetizing cooking method for these “unfamiliar” leafy greens.  For a different flavor, forego the soy sauce and sauté with garlic.  Enjoy!

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Guest blog by Sarah White, MS, RD, LDN

Sarah White is a Registered Dietitian in Tennessee where she works as a pediatric dietitian at East Tennessee Children’s Hospital.  Through her involvement in the Healthy Ways Clinic and various community efforts, Sarah helps children and teens lead healthier lifestyles.

A Recipe for Wellness

Put 1,700 teenagers in a school quadrangle, play loud music, take away soda and tell them to exercise and sweat – now, that sounds like a recipe for disaster, doesn’t it? Well, this is exactly what the Bonnabel High School Student Wellness Council did during our annual Wellness Week sponsored by Fuel Up to Play 60. And it was a HUGE success!

Wellness Week was teen-driven, high energy and focused on serving only non-sugary beverages in concession stands and promoting 60 minutes of daily exercise.  Taste testings of healthy smoothies made from calcium rich low-fat dairy set the stage for the concessions change.  Everyone not only survived, but thrived through the “big wean.”

Just imagine four days of sunny skies, balloons, blaring music, teenagers and 15 educational and exercise stations manned by student wellness council members wearing their bright red Wellness Council t-shirts and milk mustaches. The art class designed “Rethink Your Drink” posters and visuals demonstrating the amount of sugar in sodas. Exercise stations with hula hoops, limbo, tug of war, double dutch and dance contests were in place and frozen grapes, smoothies, cheese and flavored water were ready for the taking.

RINGGGGG!  At lunch time the entire school converged upon the stations – especially the pizza station, where the student who won the “Top That” contest served her winning healthy pizza.  Wellness council students educated students on the importance of rethinking their drink choices and encouraged all to sign a pledge committing to 60 minutes of exercise.

So, what is the recipe for success? Let the students take charge! Involve students of all abilities and recognize their unique contribution. The FUTP60 event has energized the school and has demonstrated that teens are interested in becoming healthy and are totally capable when given direction, resources and the autonomy to do so.

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Guest blog by Nancy Tigert, APRN

Nancy Tigert, APRN is a dedicated school nurse at Bonnabel High School in Mandeville, LA.  Going beyond the clinic into the classroom she encourages students to initiate school wellness policies that create a healthier school environment.