Deanna Denny, RDN will be in Chelsea, MI at Polly's Country Market this weekend sharing what she knows about simple crockpot cooking and how everyone can enjoy trick-or-treating, including those with food allergies. She'll have a surprise recipe and can answer any of your food and nutrition questions.
We're kicking off Wellness Weekends at Polly's Country Markets in Chelsea, Michigan. The events are sponsored by 5 Healthy Towns, Washtenaw County Department of Public Health, and Polly's Country Markets. Come see us for two weekends per month (occasionally the schedule may need to be adjusted but this is the goal) for nutrition tours, shopping advice by Registered Dietitian Nutritionists, samples, giveaways, games, and tips & tricks for getting delicious, nutritious food on your family's bellies.
For my second TV debut I polled dads on Facebook and asked "What meal do you want made especially for you on Father’s Day"? The answer was a unanimous "steak on the grill"!! There was of course some joking around because there seems to be this perceived notion that steak isn't "healthy". The thing is, if you buy the right cut and you prepare it in a way that prevents harmful substances and promotes eating more nutritious foods I think steak can be a great choice.
5 Tips For Healthier Grilling
First, let's learn a little about why it's important to keep health in mind while grilling. Cancer-causing reactions happen forming PAHs (polycyclic aromatic hydrocarbons) when fat drippings hit the coals and the smoke sticks to your food. HCAs (heterocyclic amines) are the black or charring you see on your meat when you cook over high heat or if you have flare ups. It's important to know that this applies to all high heat cooking, not just outdoor grilling.
Argentine Steak Sauce/Marinade
Reserve half for marinating and half for sauce
Watch here for a demonstration and a few extra tips
1 bunch flat leaf parsley, thick stems removed (sub half cilantro for variety)
3⁄4 cup olive oil (high heat oil such as canola oil if using as a marinade)
1⁄4 cup red wine vinegar
3 tablespoons fresh squeezed lemon juice
8 cloves garlic, minced
1 tablespoon diced red onion or shallot
1 teaspoon dried oregano or 2+ tablespoons fresh oregano
1 teaspoon freshly ground black pepper
1⁄2 teaspoon salt
Combine all ingredients in a food processor and pulse until combined.
Written with special guest, Caitlin Cunningham, dietetic student, Eastern Michigan University
We are excited to share with you our Easy Holiday Entertaining Cooking Demonstration! The holidays are a fun, stressful, busy, and often indulgent time of year. We want to show you how you can still enjoy your favorite classic dishes with a delicious, nutritious twist.
While grocery shopping last night for these ingredients I was reminded of how many nutrient-void, processed, convenience foods make their way to the Thanksgiving dinner table. What also makes me sad is the fact that this is normal for the majority of Americans on a daily basis. Today, Caitlin and I have prepped some recipes to make some of your favorite holiday-inspired dishes from scratch with REAL food and nutritious ingredients. Just so you know, this doesn't mean we'll be cutting any corners when it comes to flavor. We both believe it's okay to enjoy a little extra butter, use white flour, and even some sugar when recreating indulgent holiday dishes.
Stay tuned on Sunday, November 15th beginning at 1 P.M. as we demonstrate how to prepare easy and delicious holiday inspired dishes that you can share with your friends and family. We will be using Periscope and Google Hangouts to broadcast this cooking demonstration to you. See below for details on how to connect with us.
We'll try our best to stick to the following schedule (EDT):
1:00 - Ginger Cinnamon Cranberry Sauce & Fresh No-Cook Cranberry Relish
2:00 - Maple Walnut Apple Crisp
3:00 - Mashed Sweet Potatoes with Praline Pecans
3:30 - Sage Dressing from Scratch (Stuffing)
4:30 - Homemade Green Bean Casserole
Bonus - Chicken Piccata recipe attached too
We want to help you lighten up holiday recipes by teaching you how to swap out excess fat, sugar, and salt in exchange for flavorful, fresh ingredients, spices, and seasonings. We hope you can join in!
Additional tips to lighten up your favorites:
Periscope: @LettuceLiveWell & @Caitlin56772519
Twitter: @LettuceLiveWell & @CaitlinRD2B
Most people think of dark leafy greens as just a spring or summer food but did you know that greens such as spinach have a fall season here in MIchigan too? Join me and EMU dietetics student Nick Pomante in store to celebrate the nutritious, delicious bounty of fall. Learn new ways to eat spinach (and how to benefit from it’s rich nutrient profile even if it’s not one of your favorite foods) with our Enjoying Autumn Greens cooking demonstration followed immediately by the ever-popular Label Reading 101 event!
When: Monday, October 20th
Event start times of 10AM, Noon, & 2PM
Where: Polly’s Country Market, Chelsea, MI
Nick and I will be on-site from 10AM until 3PM to show you new ways to use one of the most versatile items in your fridge, spinach. Spinach has a mild flavor and versatile texture which makes it great for adding to your favorite dishes for an extra boost of nutrition and color. Discover the many health benefits and new ways prepare this versatile veggie to satisfy your taste buds and your body.
In collaboration with the Chelsea Wellness Coalition, we will be offering a 1-hour hands-on class teaching label reading at Polly's Country Market. We know nutrition facts can be confusing and daunting. We’ll help you understand what all the jargon really means and help you make informed choices when you shop for groceries. Nick and I will lead you through the store and teach you to evaluate foods based on whether or not the food can improve your overall health. You’ll also learn how to recognize not-so-healthful ingredients and how to get the most bang for your buck. We hope to see you there! Happy eating!
Seriously, nothing will taste better than this on a hot sunny day after an intense workout or digging in the garden. This blended drink is super refreshing. If you prefer, you can serve it "on the rocks" instead of blended. Just blend all ingredients except for the ice and serve the juice mixture over the ice.
Not only is this drink delicious, it's super nutritious too. Ginger is an amazing anti-inflammatory and can soothe an upset tummy. Citrus fruits like oranges and lemons are vitamin C superheros assisting in iron absorption and acting as antioxidants fighting cancer-causing free radicals. Dates are rich in fiber, polyphenols, and have a natural balance of minerals which may help in decreasing blood pressure. BONUS: There are ZERO added refined sugars in this recipe. All the sweetness comes from the fruit. You can't get better than that folks! Let me know how you like it! And, don't forget to pin it for later.
Eat deliciously, live nutritiously!
Finally I've come up with the words to describe how I feel about the conflicting viewpoints on farming and agriculture and how they solve the food problems of the world.
1. Add vodka to your dishwasher instead of your glass.
Here is why. If you look at the calorie breakdown of where we get our energy you'll see that alcohol can definitely impact your weight. I don't know about you, but I'd rather get my calories from solid food instead of liquids. Food makes you feel more satisfied than liquid when restricting calories during weight loss.
Carbohydrate (carbs) 4 kcal/gram
Protein 4 kcal/gram
Alcohol 7 kcal/gram
Fat 9 kcal/gram
So why put vodka in the dishwasher? Well, to replace the expensive, mystery chemicals that you are currently using as rinse agent in your dishwasher. About 2 years ago I became irritated enough with cleaning product companies not putting ingredients lists on their labels that I did my own research and concocted my own solution. I wanted the last thing that touches my dishes to be something edible just in case there are traces of it left on my dinnerware.
Vodka is a mild surfactant which means it creates a sheeting action to help the water off the surface of the dishes. You can find vodka very cheap and we know that it is edible however it isn't something I recommend consuming on purpose. If you need a drink, try a glass of wine... one glass. More on surfactants here.
Besides the surfactant, rinse agents typically also have ingredients to remove mineral buildup and limescale. Vinegar is known to do this very well and is also a food grade ingredient. Add a little to your dishwasher and then make a vinaigrette. More on the chemistry of vinegar here.
*Disclaimer: I've been using this solution for approximately 2 years in my dishwasher with great results however, I have not spoken with dishwasher manufacturers to make sure this solution is safe for dishwashers. I will not be responsible for any dishwasher malfunctions etc. if you decide to try this recipe.
2. Eat Outside The Box
This one seems simple but can be the most difficult to maintain with a busy lifestyle. Eating less boxed or packaged foods often means more food prep, meal assembly, and cooking. It also means less garbage (and recycling if you recycle) leaving your home for the landfill each week. Eating less packaged foods will likely buy you a healthier diet by naturally decreasing the amount of food additives, preservatives, trans fat, and sodium you consume in a day. I'd recommend shopping for, preparing, and eating:
More reasons to avoid packaged food... to avoid all the marketing shenanigans. If you're eating fresh, whole foods you're less likely to need to decipher confusing health claims too. There are some interesting studies being done in this area like this one from Brian Wansink and his team at the Food and Brand Lab at Cornell University.
3. Consume Less & Move More
In order to lose weight or to maintain a healthy weight you've got to eat well and move often. You can lose weight by dieting and you can lose weight by exercising. I recommend a combination of both for optimal health benefits. It's often easier for people to change the quality of food they eat rather than the quantity for many reasons. If you want to learn more, read the book Mindless Eating by Brian Wansink and/or find a qualified dietitian/nutritionist to help you.
Consuming less food = less waist. Consuming less stuff/food = less waste.
Many people drive places when they could easily walk or bike. It's easier to make the decision to walk to your destination if you think of that time you spend walking as exercise and a happy pill instead of lost time. Exercise makes us feel good by releasing hormones that improve mood. Exercise also makes us stronger and healthier. People who are more physically active score higher on the scale for quality of life.
Move more = less waist. Move more = consuming less (gas to power your car etc.)
So there you have it.
3 tips to help you reduce your waste and shrink your waste all at the same time!
1. Add vodka to your dishwasher instead of your glass.
2. Eat Outside The Box
3. Consume Less & Move More
Happy Earth Day!
(a few minutes late)
I've been extra busy today and needed a really quick lunch for me and my 2-yr-old. I didn't have time to cook or prep any fresh produce. We also didn't have any leftovers to reheat. Thankfully, I keep a variety of healthy canned ingredients in my cupboard for days like today.
I was inspired to make something with marinated artichokes because they came in their own "dressing". From there I looked to see what else would taste good with Italian flavors and would be visually appealing. I love when a really good recipe comes from having to scrounge the cupboards or fridge for scraps!
Here is what I found:
Canned, sliced, black olives
Marinated artichokes (missing from photo)
Beets, in water, no salt added
I almost always buy organic canned beans because they are usually lower, sometimes more than half as much, in sodium. Organic canned beans usually don't have unnecessary additives either and as a bonus, they're organic too.
National Nutrition Month® is coming to an end but that doesn't mean we should stop celebrating with delicious, nutritious foods. I hope this recipe has proved to you that good nutrition can come from a can. You don't have to slave over a hot stove for hours to come up with something you feel really good about feeding your family!
1 small can sliced black olives, rinsed and drained
1 jar marinated artichokes, chopped
1 can beets, in water, no salt added, drained and chopped
1 can chickpeas or garbanzo beans, preferably organic, drained
Combine all ingredients and serve immediately or refrigerate and let flavors mingle a little longer before serving.
Disclaimer: No toddlers were harmed in the feeding of this recipe. I promise he enjoyed every bit of it and even served himself a second helping.
P.S. I don't write about the foods my toddler eats to brag, but to show that, when offered (never forced) a variety of foods on a regular basis, kids enjoy eating all sorts of foods typically thought of as not being "kid friendly".
Courtney Stinson, Registered Dietitian Nutritionist