7 Ways to Enhance the Flavor of Your Meals and 0 Fat About it!

“The fat is where the flavor is”, says every Chef. You do not have to go through culinary training to get all the flavor and zero fat. Cooking at home can be healthy, rewarding and cost-effective. And, according to research, taste tops nutrition as the main reason why Americans buy one food over another. The foods you enjoy are likely the ones you eat the most, so make taste a kitchen priority when preparing healthy, nutritious meals.

The Academy of Nutrition and Dietetics offers cooking tips to enhance flavor and retain nutrients without adding extra fat, calories or salt. To maximize food's flavor and nutrition, start with high-quality ingredients at their peak quality. They don't need to be the most expensive foods or served in big portions. It's also important to handle and store foods properly, because poor storage destroys flavor and quality.

Overcooking can destroy flavor and nutrients. So cook to retain nutrients, flavor, color, texture and overall appeal. Cooking cannot improve poor-quality foods, but it can enhance the flavors of high-quality foods.

Try these 7 simple tips to enhance flavor and experiment with flavor combinations.

1. Intensify the flavors of meat, poultry and fish with high-heat cooking techniques such as pan-searing, grilling or broiling, which help to brown meat and add flavor. Just don't overcook, burn or char meat.
2. Grill or roast veggies in a very hot (450°F) oven or grill for a sweet, smoky flavor. Before popping them into the oven, brush or spray lightly with oil so they don't dry out and sprinkle with herbs. Good quality, cold press Olive Oil is always a great option and it add great flavor.
3. Caramelize sliced onions to bring out their natural sugar flavor by cooking them slowly over low heat in a small amount of oil and a pinch of salt. Use them to make a rich, dark sauce for meat, poultry, also a great flavor profile base for stews or soups without additional calories.
4. Pep it up with peppers! Use red, green and yellow peppers of all varieties — sweet, hot and dried. Or, add a dash of hot pepper sauce (yes, Sriracha is life!). The colors of the peppers means different stages of the ripening process. Some can even be sweet, didn’t think that from a pepper huh!
5. Add a tangy taste with citrus juice or grated citrus peel: lemon, lime or orange. Acidic ingredients help lift and balance flavor, and also brightens up the dish.
6. Use small amounts of ingredients with bold flavors such as pomegranate seeds, chipotle pepper, cilantro, basil, rosemary, ginger, garlic. These awesome species not only bring flavor but contributes to your daily intake of vitamins and minerals. They also play a role in your digestion, give them a go!
7. When feeling risky, give a flavor burst with good-quality condiments such as horseradish, flavored mustard, chutney, wasabi, bean purees, tapenade and salsas of all kinds.

Perhaps the fat is not really where the flavor is. Some taste friendly goodies grow!

References: www.eatright.org

Autumn Blueberry Muffins

It is autumn season and you got your hands on some blueberries, what to do? Being in fall season brings certain comforts and memories to me and I love a good muffin! Although it is very convenient to buy a muffins nowadays, nothing compares to a fresh homemade blueberry muffin. And it could not be easier! This recipe involve ingredients we all have in our kitchens already. With under 200 calories no guilty with these babies. These are great for a party or just to have around the house. There is something very special about fresh muffins and how special it can make someone feel to know you put in the time to bake them.  Your guest do not have to know this took you no time!

• 1/3 cup, Milk - Reduced fat, 2% milkfat
• 3/4 cup Light brown sugar
• 2 tsp, Baking Powder
• 1 tbsp. Vanilla extract
• 2 tbsp. Pumpkin pie spice
• 1 large, Egg
• 1 tsp, Salt
• 2 cup, Blueberries
• 1.5 cup, All Purpose Flour
• 1/3 cup(s), Vegetable Oil

Mix all dry ingredients in a large mixing bowl. Separate about a ¼ cup of the dry mixture and coat the blueberries. This will prevent them from sinking to the bottom of the muffin batter. Every bite should have blueberries, this is the perks of making your own blueberry muffins yourself.  Mix all wet ingredients well and add to dry ingredients until they are a match make in heaven (do not over mix), just mix until the starts to become a smooth mixture. Now for the start of the show, fold in the blueberries. Pour in a muffin baking rack. Drizzle some light brown sugar on top for a golden, sweet crust! Bake for 25-30 minutes or until a tooth pick comes out clean. Honestly the smell well let you know it is time!

Lentilicious Burger

Lentilicious Burger:

 

 

 

Left over, come over! Do not set your mind short, a few days old left over can be tomorrow’s fabulous lunch or snack. Ever since I have lentils, Indian style I have fallen in love with them! However it comes a time when you can only eat so much of this delicious lentil. What to do with the left overs? Burger it up! Nothing goes to waste with this fabulous alternative. Here is the recipe:

2.5 cups of cooked lentils

1 egg

½ tablespoon of Worcestershire sauce

3 tablespoons of whole wheat flour

1-1.5 cups of old fashion oats

Spices of your choice, but make sure you keep it HOT! They could not be easier. Add everything into the food processor and let it do the work. You are looking for a ground meat texture for the lentils. Then just make sure every ingredient is well mixed. If you find your mixture too wet add more whole wheat flour until it has more body to it. Check out the nutrition info on these bad boys

These Lentil burgers are not only are they going to blow your taste buzz, but they are actually packed with nutrition. I do not feel guilty to fix myself a double. When compare to the fast food hamburger patty, this Lentilicious Burger has 44% less calorie per patty, 6 X more fiber, 98% less sodium, and is packed with the good carbohydrates and cholesterol. I mean if this is not a knock out then I do not know what is!

Smart Snack and Meals.

Learning Outcomes:

•       Understand the importance of planning your meals.

•       Thinking of all the food groups and the entire day.

•       If you plan, you are likely to succeed!

•       Hello planning, good bye stress!

5 Basic Menu Planning Principles:

1. Strive for balance (all 5 or most food groups)
2. Emphasize variety
3. Add contrast (textures)
4. Think about color
5. Consider eye appeal and convenience

One Food Unlimited Options!

Example:  Broccoli

Ways to prepare:

            raw                  steamed                       boiled

            sautéed                        broiled             blanched

Ways to use:

            salad                garlic or ginger quiche

            soufflé             w/sesame seeds            pasta

How to Build Your Snacks

1. Think protein first, this does not mean just animal protein. You can have nuts, cheese also counts as some protein, a dip made from beans, yogurt, nut butters, even a hard-boiled egg.
2. Next think of fruit and or vegetable of choice or season. Easy options: apple, carrots, celery, banana, dried fruits, broccoli, cherry tomatoes, oranges, cucumber….

Examples: apple and nut butter, hummus and carrots, bean dip and cucumber or celery, cherry tomatoes and low fat cheese and basil on a toothpick, broccoli with Navy bean dip, nuts and yogurt….

How to Build Your Meals

•       Same concepts as a snack just follow My Plate guidelines, 1/2 of the plate fruits and veggies, 1/4 lean protein and 1/4 whole grain.

•       Healthy eating should be easy and fun, not every night is Thanksgiving, no need to stress.

•       Chicken does not mean boiled boring old chicken breast.

•       Think of different ways to cook the same food item.

•       Left over are NOT move over and on to the next.

–      Rotisserie chicken can be your BFF; frittata/omelet, chicken salad, shred it and make chili, chicken quesadilla, rainbow rice.

Plan Together

1. It is a group effort, so bring in your family when planning.
2. Get your family to help, shopping (share your label reading knowledge).
3. Get your family to help, planning, (use what you have learn).
4. Let your family feel the heat, they can help you cook.
5. Dinner time is FAMILY time.

Mindful Lifestyle

•       Mindful means to take the time for what really matters.

•       Family eating time is the time when you should share with the family, get to know your kids and let them get to know you.

•       Be mindful of when you are full by avoiding distractions like TV, music, and phones.

Spend Your $ on Powerhouse Fruits and Vegetable!

We have all heard “eat your fruits and vegetable” once in a while. The Pharmacy industry seems to be in business and BIG. Have you wondered why you are asked “how much did you spend out of pocket medical expenses?” when you are filling your Tax Return Form? Well is because a ridiculous chunk of our income does go towards medication(s). Recently I was reading an article about Powerhouse Fruits and Vegetables (PFV), and confirmed where I rather spend my hard earned money. I was reading this article for the purpose of reducing the risks of developing chronic disease, and studies have shown financial stress is a crucial factor in chronic stress.

            As a nutrition geek, I know I have to eat my leafy greens and citrus food group; however this definition of powerhouse fruits and vegetable breaks it down! In this article Powerhouse Fruits and Vegetable is defined in 17 nutrients of public health importance for the Food and Agriculture Organization of the United Nations and the Institute of Medicine. The characteristics for PFV were: leafy greens, yellow/orange, citrus, and cruciferous food items. The nutrients tested were: potassium, fiber, protein, calcium, iron, thiamin (B1), riboflavin (B2), niacin (B3), folate, zinc, retinoid (vit A), pyridoxine (B6), cobalamin (B12), ascorbic acid ( vit C), calciferol ( vit D), tocopherol (vit E), and quinone (vit K); depending on the type of vitamin and their source the name may be slightly different.

            This research found eight nutrients: fiber, folate, zinc, and vitamins B6, B12, C, D, and E as nutrient protective agents against some cancers and heart diseases. These eight nutrients scored 100 % of Daily Value of the qualifying nutrients per 100 calories. The nutrient density scoring system was on a scale of 10.47 - 122.68 with a medium score of 32.23 and a correlation with PFV groups of P = .001, making their finding very significant.

What to eat but not limited to.
Leafy Greens	Chard, beet green, spinach, chicory, leaf lettuce.
Yellow/orange	Carrots, tomato, winter squash, sweet potato.
Citrus	Lemon, orange, lime, grapefruit.
Cruciferous	Watercress, Chinese cabbage, collard green, kale, arugula.
Allium	Scallion and leek.
Berry	Strawberry and blackberry.

The scoring system was a platform with a purpose of educating people about nutrient density. The overall consumer message is to incorporate these food items in your everyday diet. Build an overall lifestyle that incorporates a balanced diet and physical activity as the first source of disease prevention.

            The easiest and fastest way to get all these great nutrients is in a smoothie. Due to the preparation method of smoothies, you will get the most nutrient for your buck. So get creative and adventurous! Check your social media for great, fast, and easy recipes that will make your life easier and will nourish your body. Share your favorite recipe!

Older Adult Nutrition

Good nutrition plays a key role in healthful aging. Nutrients needs, and the way the body uses some nutrients, changes as we age. As we age the calories we need decrease, however this varies based on our activity level, physical activity and lifestyle choices we have made throughout our lives. The decline in our metabolism is a combination of the natural loss of muscle mass and the tendency toward less daily physical activity. Research suggests a man at age 60 needs 300 fewer daily calories than he needed at age 30s. Research suggests a woman at age 60 needs 600 fewer daily calories than he needed at age 20s. Although the calorie needs decreases, the need for nutrients does not decrease. In fact the requirement for some nutrients actually increases in older adults; this is when the choice of nutrient dense foods plays an important role. . Here are the top vitamins and nutrients to look out for and how to get enough.

9 Nutrients Older Adults May Be Missing:

Vitamin B12

B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. Getting enough B12 is a challenge for older people because they can’t absorb it from food as well as younger people. Even if your diet contains enough, you may be falling short. How to hit the mark: Eat more foods rich in B12. The richest sources include fish, meat, poultry, eggs, milk, dairy products, and animal organs like liver. Talk to your doctor about whether you should take a B12 supplement. Consume fish 2 times a week, snack on cottage cheese, drink milk at least once a day, and egg up your breakfast!

Folate/Folic Acid

You may have heard of folate. Too little of this essential B vitamin is known for contributing to anemia and increasing the risk of a pregnant woman having a baby with a neural tube defect. Older people whose diets don’t include a lot of fruits and vegetables or fortified breakfast cereals may be falling short. How to hit the mark: Now that breakfast cereals are fortified with folate, deficiencies are less common. Still, if you don’t eat breakfast cereals or plenty of fruits and vegetables, it’s wise to ask your doctor if you should take a supplement that contains folate,

Calcium

Calcium plays many roles in the body. But it is most important for building and maintaining strong bones. Unfortunately, surveys show that as we age, we consume less calcium in our diets. Calcium is so essential that if you don’t get enough, your body will leach it out of your bones. Coming up short on calcium has been shown to increase the risk of brittle bones and fractures. How to hit the mark: Help yourself to three servings a day of low-fat milk and other dairy products. Other good dietary sources of calcium include kale and broccoli, as well as juices fortified with calcium. Calcium-rich foods are by far that best choice. The body needs both calcium and protein for bone health. So the ideal source of calcium is dairy products, not supplements. If you tend to steer clear of dairy products, talk to your doctor about whether you should take a supplement. Smoothies made with yogurt, fruit, and even vegetables can be an attractive option for people who have lost their appetite, have trouble chewing, or have a dry mouth.

Vitamin D

Vitamin D helps the body absorbs calcium, maintain bone density, and prevent osteoporosis. Recent findings suggest that D may also protect against some chronic diseases, including cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In older people, vitamin D deficiency has also been linked to increased risk of falling. Many Americans fall short on vitamin D, which is mainly produced by the skin when exposed to sunlight. How to hit the mark: Many foods are fortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods naturally contain vitamin D. However, vitamin D is found in salmon, tuna, and eggs. Researchers are currently debating what the recommended level of vitamin D for optimal health should be. Many experts think older people need to take vitamin D supplements, since the skin becomes less efficient at producing the vitamin from sunlight as we age. For now, the best advice is to talk to your healthcare provider.

Potassium

Getting enough potassium in your diet may also help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones. Unfortunately, surveys show that many older Americans don’t get the recommended 4,700 mg of potassium a day. How to hit the mark: Fruits and vegetables are by far the richest dietary sources of potassium. Banana, prunes, plums, and potatoes with their skin are particularly rich in potassium. By helping yourself to fruits and vegetables at every meal, you can get enough potassium. If you’re considering potassium supplements, talk to your doctor first. Just as too little potassium can be a problem, too much potassium can be very dangerous for your health.

Magnesium

Magnesium plays a crucial role in some 300 different physiological processes. Getting enough can help keep your immune system in top shape, your heart healthy, and your bones strong. Many whole foods, including vegetables, contain magnesium. But it is often lost in processing. Absorption of magnesium decreases with age. Some medications older people take, including diuretics, may also reduce magnesium absorption. How to hit the mark: Fill your plate with as many unprocessed foods as possible, including fresh fruits, vegetables, nuts, whole grains, beans and seeds, all of which are great sources of magnesium.

Fiber

Fiber helps promote healthy digestion by moving foods through the digestive tract. Foods rich in fiber, including whole grains, beans, fruits, and vegetables, have many other health benefits, including protecting against heart disease. If you don’t eat a lot of these whole foods, chances are you’re not getting enough fiber. You’re not alone. Most Americans only get about half the recommended levels. How to hit the mark: Eat more whole grains, nuts, beans, fruits, and vegetables. Be creative. Try adding cranberry sauce to your turkey and whole wheat bread sandwich. Family can help out with this too, divide up pumpkin seeds, nuts, blueberries, or already-chopped vegetables into snack size bags and leave them in the refrigerator so they're ready to eat. And talk to your doctor about taking a fiber supplement.

Omega-3 Fats

These unsaturated fats, found primarily in fish, have a wide range of benefits, including possibly reducing symptoms in rheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD), a disease of reduced vision in the elderly. New evidence suggests that omega-3s may also reduce the risk of Alzheimer’s disease and perhaps even keep the brain sharper as we age. Seafood should be part of a heart-healthy diet but omega-3 supplements have not been shown to protect against the heart. How to hit the mark: Nutrition experts recommend helping yourself to at least two servings of fish a week. Salmon, tuna, sardines, and mackerel are especially high in omega-3 fats. Some vegetable sources of omega 3 include soybeans, walnuts, flaxseed, and canola oil. Omega 3 supplements are available but be sure to talk to your doctor before you begin taking any supplements.

Water

Water might not seem like an essential vitamin or mineral, but it is crucial for good health. With age, sense of thirst may decline. Certain medicines increase the risk for becoming dehydrated. Water is especially important if you are increasing the fiber in your diet, since it absorbs water. In the Modified MyPyramid for Older Adults, created by Tufts University researchers, 8 glasses of fluids a day are next to physical activity in importance for health. How to hit the mark: Nutritionists recommend you drink 64 ounces of water each day. One sign that you’re drinking enough is the color of your urine. It should be pale yellow. If it is bright or dark yellow, you may need to drink more liquids. To make sure you are drinking enough water buy 8-ounce water bottles. As we get older, we get overwhelmed really easily. You open the refrigerator and you see big bottles of water and you close the refrigerator. You see a small bottle of water and you think, 'I can drink that.

Some people may need to have their amount of fluids restricted due to medical reasons such as kidney or liver disease. Make sure to check with your healthcare provider about a suitable fluid intake level for you. Taking in too much fluid can be unsafe, too.

Smoke It Right!

Summer is here and the grill is ON! The Academy of Nutrition and Dietetics has lay out the safe way to fire up the grill.

Start Clean

• Whether you are using your own grill or a public grill at a park or campground, scrub it with hot, soapy water before each use.
• Wash your hands before, during and after food preparation. Since bacteria can easily transfer from the body to foods and surfaces, wash your hands thoroughly after switching tasks. This is especially important after handling raw meat.
• Pack moist towelettes or a hand sanitizer in your cooler for when soap and water are not readily available.

Safely Thaw and Marinate Meat

• Thaw frozen foods in the refrigerator or microwave, not on the countertop or by the grill.
• Marinate meat in the refrigerator.
• Never use the same brush to baste raw and cooked meat. Wash brushes in hot, soapy water between uses.
• Boil any leftover marinade before using it to season cooked meat.

Don't Share Ware

• Use separate cutting boards, plates and grilling utensils when handling raw meat and ready-to-eat foods. Color-code them to easily separate items used with raw foods.
• After using knives, grilling tongs or forks with raw meat and poultry, clean them thoroughly with hot soapy water.

Cook It Right

• Grilled foods can be harmful if not fully cooked. The only reliable way to ensure meat is safe and ready to eat is by using a meat thermometer. Checking the color of meat or juices does not work.
• Use the following internal temperature guide:
  • Steak: 145°F (Allow to rest for 3 minutes before carving or consuming)
  • Hamburgers: 160°F
  • Chicken: 165°F

Watch the Clock

• Don't leave food, even if it's fully cooked, out of refrigeration for extended periods of time.
• Put all dishes in the refrigerator within two hours. In hot weather (90°F or warmer), this time is reduced to one hour.
• Set out perishable food items in one-hour shifts. After each shift, place uneaten food back in a refrigerator set below 40°F.
• Lengthen the staying power of perishable foods by keeping them on ice. Keep a refrigerator thermometer on hand to make sure foods stay chilled properly in the cooler or refrigerator.

Let Leftovers Go

• Store leftovers in shallow, airtight containers (two inches deep or less). Write the date on top.
• Leftover grilled foods have a refrigerator life of three to four days. If you don't finish a leftover within this time frame, toss it.
• Reheat leftovers to an internal temperature of 165°F before serving a second time around. Check the temperature with a meat thermometer.
• Boil leftover sauces before reusing them on cooked meat

Reference: Academy of Nutrition and Dietetics.