5 Breakfasts to Power Your Heart

February 1, 2018 by Leave a Comment

by April Dupee

The month of February is all about the heart. Not only is it that time of year when stores are stocked with greeting cards, balloons, and heart-shaped boxes of chocolates to celebrate Valentine’s Day, but also it marks American Heart Month to raise awareness about heart disease and prevention. With 1 in 3 deaths in the U.S. attributable to cardiovascular disease, American Heart Month serves as an important reminder to take care of our hearts and encourage our communities to support heart health initiatives.

In honor of American Heart Month and school back in full swing, I have rounded up my favorite, simple, make-ahead breakfast recipes full of heart healthy nutrients. Whether or not you have cardiovascular disease, a heart healthy diet is one we can all benefit from. Loading up your plate with plenty of fruits, vegetables, whole grains, lean poultry and fish will give you all the fiber and important nutrients you need to protect your heart. In addition, cutting back on sugar, sodium, saturated fats, and trans fats will reduce cardiovascular disease risk factors such as increased cholesterol, blood pressure, blood sugar, and weight.

Because these recipes can be made in advance, there is no need to compromise health for time when you are heading out the door in the morning. Give your breakfast a heart-healthy makeover that will power you through the day.

Breakfast Oatmeal Cupcakes To-Go

Baked oatmeal to-go, anyone? While many baked goods are filled with added sugar, refined flour, and saturated fats, these oatmeal cupcakes are loaded with fiber-rich oats to help keep cholesterol low. Make these even more delicious and nutritious with add-ins such as berries, flax seeds, and cinnamon. The best feature of this recipe is that it freezes well. Before you head out the door, pop one in the microwave and you will be ready to go!

Recipe and photo: Chocolate Covered Katie

Breakfast Oatmeal Cupcakes To-Go. Recipe and photo by Chocolate Covered Katie.

Chia Pudding

Don’t let their small size fool you—the chia seeds in this recipe are packed with nutrients including fiber, protein, and omega-3s. One ounce of chia seeds (about 2 tablespoons) has 10 grams of fiber, 5 grams of protein, and about 6,000 mg of omega-3 fatty acids! Low in sugar and saturated fats, this recipe is definitely a heart healthy alternative to your typical pudding.

Make this recipe the night before and get creative with flavor combinations and toppings. Some of my favorite add-ins and toppings include: Vanilla extract, cacao powder, cinnamon, bananas, berries, nut butters, coconut, and granola.

Recipe and photo: Nutrition Stripped

Chia Pudding. Recipe and photo by Nutrition Stripped.

Egg Muffins

Get your veggies in with this savory recipe! Vegetables are an important part of a heart-healthy diet by offering beneficial nutrients and fiber that keep calorie counts low and contribute to overall cardiovascular health. While the eggs in this recipe do contain cholesterol, current dietary guidelines indicate that dietary cholesterol does not affect blood cholesterol levels as much as we once thought. Rather, saturated fats are the main culprit. Nonetheless, these single serving cups will keep your portion sizes in check and your morning moving quickly as you head out the door.

Recipe and photo: hurrythefoodup

Egg Muffins. Recipe and photo by hurrythefoodup.

Overnight Oats

Wake up to a creamy bowl of oats that takes no more than 5 minutes to prep! No cooking required. If you like chia pudding but are looking for something a little heartier, overnight oats are a great option. The oats and chia seeds provide tons of fiber, which is thought to boost heart health by lowering cholesterol and helping with weight loss. In addition, the bananas used to sweeten and add a creamy texture keep this breakfast low in sugar and saturated fats.

Recipe and photo by OhSheGlows.

Overnight Oats. Recipe and photo by OhSheGlows.

2-Ingredient Pancakes

This recipe is as simple as it gets! Maybe not the traditional pancake you are used to, but with just bananas and eggs these pancakes are too easy not to try. With no sugar, oils, or processed flour that you often find in pancakes, this recipe is a quick heart healthy alternative. Plus, you can boost the nutrition with endless extras and toppings. I love to mix in nuts, berries, and cinnamon and top with nut butters. Make a batch and store the extras in the fridge or freezer when you need a quick breakfast.

Recipe and photo by The Kitchn.

2-Ingredient Pancakes. Recipe and photo by The Kitchn.

While we begin to gift our loved ones with flowers and chocolates this Valentine’s Day, let’s remember the greatest gift of all that we can give them—a long, healthy, and happy life. Use American Heart Month as motivation to take care of your heart and encourage your friends and family to do the same. With these simple and versatile recipes, you can start your day with a variety of heart-healthy fruits, veggies and whole grains. Make these recipes a part of your routine and trust that you are taking care of your heart as much as much as it takes care of you!

April Dupee is a first year in the NICBC program and future DPD student. With breakfast as her favorite meal of the day, she loves experimenting with healthy and delicious new recipes.

Filed Under: April Dupee, cooking, Delicious Feed, Dietary Guidelines for Americans, Holidays, Nutrition Research, Recipes, Uncategorized Tagged With: , , , , ,

Pumpkin Spice: Fad or Fallacy?

November 1, 2017 by Leave a Comment

by Sara Scinto

Would you want a watery pumpkin pie? A savory pumpkin spice latte? How about a stringy pumpkin bread? Yeah, I wouldn’t either. I adore pumpkin spice everything as much as the next person (pumpkin is actually my favorite food), but are pumpkin and spices actually in these products?

My mom and I enjoying real pumpkin whoopie pies

There has been an explosion of pumpkin spice products rolling out for fall in recent years and each season it starts sooner (apparently as soon as July in 2017). Fall flavors are creeping into summer because the consumer demand is there and food companies want in on the profits that have soared in the last 5 years. Tiffany Hsu from The New York Times article purports pumpkin spice sales “…surged 20 percent from 2012 to 2013, then 12 percent the next year, then 10 percent in 2015 and in 2016”.

Unfortunately, not all pumpkin spice products have either pumpkin or spice blends in them. Sugar is first on the ingredient list of both Pumpkin Spice Oreos® and Kraft’s Jet-Puffed® Pumpkin Spice Marshmallows; neither contain actual pumpkin NOR spices, unless they are hidden in the natural or artificial flavorings. However they do contain artificial colors to mimic that beautiful pumpkin orange. According to Wikipedia, pumpkin pie spice is usually “a blend of ground cinnamon, nutmeg, ginger, cloves, and sometimes allspice”, but commercial pumpkin spice products typically include chemical compounds to simulate the taste of pumpkin pie. You are not only getting fooled by the absence of real pumpkin and spices, but you are not able to reap any of the nutritional benefits of these foods. Pumpkin is a rich source of carotenoids, vitamin C, and fiber; nutmeg contains multiple B vitamins; cinnamon is full of antioxidants; and ginger provides the essential minerals magnesium and copper. If you’d like to create your own pumpkin pie spice, here are the proportions recommended by Julie R. Thomson at the Huffington Post:

Natural pumpkin pie spice blend

  • 1 tablespoon cinnamon
  • 5 teaspoons ginger
  • 1 teaspoons nutmeg
  • 1 teaspoon allspice
  • 1 teaspoon cloves

 

 

 

Seemingly healthier stores like Trader Joe’s are no exception to the pumpkin spice fallacy. Their Pumpkin Shaped Frosted Sugar Cookies and Chocolate Mousse Pumpkins don’t include an ounce of pumpkin (they are just pumpkin shaped). And although Trader Joe’s Pumpkin Joe-Joe’s and Gluten Free Pumpkin Bread & Muffin Baking Mix do contain pumpkin and “spices” on their respective ingredient lists, sugar comes first. This is something to be cognizant of if your body doesn’t handle sugar well.

Pumpkin may not be as straightforward as it seems either. As it turns out, the canned pumpkin that is so heavily used in pumpkin pies and other fall goodies often contains one or more types of winter squash! For example, the company Libby’s uses a Dickinson pumpkin, which is more closely related to a butternut squash than a pumpkin you would find in your typical patch. Dickinson pumpkins and butternut squash are both part of the Cucurbita moschata species, while a traditional jack-o’-lantern pumpkin belongs to the Cucurbita pepo species.

Dickinson Pumpkin Patch

Before you start a false advertising class lawsuit, a couple things should be clarified. Jack-o’-lantern pumpkins actually taste pretty bad and would make a terrible pumpkin pie. They’re stringy, watery, and not that sweet. This is why canned pumpkin companies use a variety of winter squashes that are more vibrant in color, “sweeter, fleshier and creamier” than a classic carving pumpkin. It just tastes and looks better. And these companies aren’t technically breaking any rules, since the FDA has a quite lenient definition of pumpkin, which includes any “firm-shelled, golden-fleshed, sweet squash”.

The reason pumpkin spice mania has taken America by storm is that sugary pumpkin spice products taste good! Food companies know this and give consumers what they want, which may not always be the best for the health of our bodies or our food system. But do not fear: we can still enjoy all the delicious pumpkin spice goodness by being more aware of ingredients and making our own treats.

Here are some of my all-time favorite recipes that have real pumpkin and/or spice blends in them:

1-Bowl Pumpkin Bread (V, GF)

1-Bowl Pumpkin Bread

DIY Pumpkin Spice Syrup (can substitute stevia for sugar or reduce sugar)

DIY Pumpkin Spice Syrup

Overnight, Slow Cooker, Pumpkin Pie Steel-Cut Oatmeal (GF, can be made V)

Slow Cooker Pumpkin Pie Oatmeal

Pumpkin Curry (GF)

Paleo Pumpkin Curry

Pumpkin Dream Cake (for very special occasions)

Pumpkin Dream Cake

Lastly, a pro tip for making your own pumpkin pancakes: substitute pumpkin puree for some liquid (whether oil or water) and shake some pumpkin pie spice into the batter. Play around with how much you substitute until it reaches a consistency that you like-there’s no wrong way to do it! The end product will be a dense and delicious pancake that pairs wonderfully with some maple syrup and/or berry topping.

Sara Scinto is a second-year NICBC student, avid coffee drinker, runner, triathlete, and yogi. She has a love for rainbows and all things food/nutrition related. During the fall, there is a 100% chance she has made some kind of pumpkin food within the last week. You can find her on Instagram @saras_colorfull_life.

 

Filed Under: Delicious Feed, Food Trends, Recipes, Sara Scinto, Seasonal Cooking Tagged With: , , , ,

From Soil to Sport: Sweet Potatoes to Power You

May 1, 2017 by Leave a Comment

by Hannah Meier

As the temperatures slowly, and not so consistently, increase in Boston this spring, more of us will find ourselves out in the field, on the trails, or on the sidewalks soaking in the sunshine and working up a sweat. Even if you aren’t competitive, you have probably noticed the difference in how you feel during, and after, exercise when you are—or are not—properly fueled. Look no further for easy and delicious recipes to power your active spring using the grad student’s pantry staple: The sweet potato!

 

Photo: Hannah Meier

Photo: Hannah Meier

Feeling our best, and performing our best (who wants to be that person in a soccer game to miss a pass because you’re too fatigued to run for the ball?) is contingent on having the right amount of fuel to use for energy during activity. Nutrition beforehand is important to power your workout or game, and nutrition afterward is crucial for making physical improvement, gaining strength and replenishing tired tissues. Sure, you may be able to get through a game or a run without thinking about nutrition, but I bet you a million bucks (really) that you’ll make strides with appropriate nutrition.

 

Sweet potatoes come close to what I view as an athlete’s ultimate food. Rich in carbohydrates and easy on the stomach, they provide a spectrum of nutrients that help convert calories to available energy for our cells (ex. B-Vitamins), along with a generous amount of potassium, which is an essential electrolyte for heart and muscle function that can be lost in sweat. One medium (about 5” long) sweet potato provides 10% of the daily value for iron, which is a nutrient of concern for many athletes, especially women. Compared to white potatoes, orange sweet potatoes are rich in Vitamin A as beta-carotene, and provide more of the vitamin than a cup of carrots. Why should athletes or active people care about Vitamin A? During exercise, our tissues can become damaged and more prone to forming free radicals, especially in long, intense endurance training. Beta-carotene, as a powerful antioxidant, combats this free radical formation, keeping cell membranes better intact and less prone to destruction.

What about fiber? While sweet potatoes, like many vegetables, contribute to an adequate fiber intake, the average potato contains about 4 grams of fiber, mostly from the skin. This amount of fiber helps to slow down digestion enough to prevent sharp spikes in blood sugar. This keeps both our hunger and our cells satisfied, with sustained energy for hours. Athletes or competitors looking for a snack to eat less than an hour prior to their event could remove the skin to avoid the digestive slow-down that fiber provides. Many of the nutrients are found in the flesh of the potato, so removing the skin does not take away all the nutritional benefit of the tuber.

Since sweet potatoes offer a powerhouse of beneficial nutrients for exercise, I came up with four ways to dress them up before and after a workout. Feel free to use regular white potatoes or even purple potatoes. All potatoes provide a mix of nutrients valuable for exercise, but the darker the color, the more concentrated the antioxidants you’ll get. These recipes use medium sweet potatoes that were roasted in the oven for about 45 minutes at 375˚F. Just wrap each potato in foil, place on a baking sheet, and throw in a hot oven. They are ready when they are slightly soft to the poke of a fork.

 

Before Exercise

Before exercise, the goal of nutrition is to provide a boost of fuel for your muscles to burn for energy. While glycogen, the stored form of carbohydrate, is typically available, having full stores is crucial if you plan to exercise for longer than 2 hours. Even for shorter events, providing a boost of nutrition leading up to your workout can stimulate better performance. Combining carbohydrate sources with protein increases the satiety factor and provides your body a boost in amino acids to have available for protein re-synthesis.

Pre-Race Burrito

Inspired by many athlete’s favorite pre-race meal, the burrito bowl, this sweet potato highlights traditional burrito ingredients, which happen to be wonderfully rich in carbohydrate. This meal is a bit fiber-heavy thanks to the beans, so should be consumed at least 3 hours before exercise, or the night before an early start. The corn sauce is a recipe adapted from food blogger Pinch of Yum, and breaks down the corn’s fibrous coating so the carbohydrates are more easily available to be absorbed. Peppers and onions contain natural sugars that provide quick energy and delicious sweetness, as well as an additional boost of antioxidants. A little bit of Greek yogurt rounds out the potato with a bit of easily digested protein.

  

Photo: Hannah Meier

Photo: Hannah Meier

 

Makes 1 Serving

INGREDIENTS

  • One medium – large sweet potato, baked
  • 2 Tablespoons corn sauce (recipe below)
  • 1/4 Cup black beans, cooked or canned
  • ¼ Medium red pepper, sliced
  • ¼ Medium Onion, sliced
  • Salsa
  • Plain Greek yogurt of choice

Total Time (after baking potato) 10 minutes

DIRECTIONS

  • Cut baked sweet potato in half, lengthwise and set aside (reheating if necessary). Mash the flesh with a fork.
  • In a pan with a little oil, sauté the pepper and onion slices on medium heat until desired softness.
  • Top sweet potato with onions and peppers, black beans, corn sauce, salsa and Greek yogurt.
  • Enjoy!

CORN SAUCE RECIPE

Inspired by Pinch of Yum

Makes about 8 Servings (2 tablespoons each)

INGREDIENTS

  • 1 cup corn kernels, from fresh or frozen (I used Trader Joe’s frozen Fire Roasted Corn)
  • 1 tablespoon fresh garlic
  • 1/2 cup water, milk, or broth (I used almond milk)
  • 1 tablespoon butter or olive oil

Total Time: 15 minutes

DIRECTIONS

  • Heat the butter or olive oil in a pan over medium heat.
  • Sauté garlic until fragrant. Add the milk and stir to form a creamy mixture.
  • Add corn kernels and sauté for another 5-10 minutes until very soft.
  • Transfer to a blender or food processor and puree until very smooth.

 

After Exercise

After exercise, along with hydration, the primary goals with nutrition are to provide your muscle cells with a replenishing dose of carbohydrate to store as glycogen, and amino acids from protein to aid in muscle tissue repair and growth. The post-exercise meal is also a chance to load up on vitamins and minerals that keep body processes functioning normally at the higher intensity that exercise demands.

Sweet Recovery

For those with more of a sweet tooth, sweet potatoes are a nourishing way to satisfy it. This sweet potato is topped with dark berries, rich in polyphenol antioxidants and natural sugars to reach muscles quickly. Almond butter provides a bit of protein and salt, which is an electrolyte athletes need to replace after very sweaty workouts. Full fat ricotta cheese rounds out the potato with easily digested dairy protein and a bit of satiating fat, without the overpowering taste and extra sugar that yogurt provides. Feel free to substitute more nuts and seeds for the cheese to make this vegan.

Photo: Hannah Meier

Photo: Hannah Meier

Makes 1 Serving

INGREDIENTS

  • One medium – large sweet potato, baked
  • 1/2 cup mixed berries of choice (aim for dark, bright colors; I used a frozen berry blend, thawed)
  • 1 tablespoon salted almond butter
  • 2 tablespoons ricotta cheese

Total Time (after baking potato): 5 minutes

DIRECTIONS

  • Cut baked sweet potato in half, lengthwise and set aside (reheating if necessary). Mash the flesh with a fork.
  • Top with berries, almond butter and ricotta cheese.
  • Enjoy!

 

Savory Recovery

For those of us who don’t crave sweet things post-workout, a sweet potato can still provide a canvas for a savory meal. This potato provides a rich carbohydrate base to refuel muscles and serves as the base for protein powerhouse eggs and hemp seeds, plus red cabbage and carrots for extra antioxidants and avocado for healthy fats. Top with hot sauce if desired—especially if you got sweaty and need to replace lost sodium.

Photo: Hannah Meier

Photo: Hannah Meier

 

Makes 1 Serving

INGREDIENTS

  • One medium – large sweet potato, baked
  • 1 large egg
  • 1/2 – 1 cup shredded red cabbage (I used a Trader Joe’s bagged mix)
  • 1/3 of a medium avocado, sliced or mashed
  • 1 tablespoon hemp seeds (or sunflower seeds)

Total Time (after baking potato): 10 minutes

DIRECTIONS

  • Cut baked sweet potato in half, lengthwise and set aside (reheating if necessary). Mash the flesh with a fork.
  • Whisk the egg well in a bowl, making sure to incorporate lots of air for a fluffier texture.
  • In a pan with a little oil over medium heat, sauté the cabbage until soft. When cooked, push cabbage to the side of pan to make room for the scrambled egg.
  • Spray the pan with a bit of cooking spray to prevent sticking, and add the whisked egg to the pan. Scramble the egg until cooked through.
  • Top sweet potato with cooked cabbage and scrambled egg, avocado, and hemp seeds.
  • Enjoy!

 

Rest Day

Everyone needs a day off to let the body truly recover, fully top off glycogen stores, and repair damaged tissues. Despite being often overlooked in terms of sports nutrition, rest days are an important opportunity to supply your body with nutrients in high-demand. So do some yoga stretching, cook up this Buddha Bowl inspired potato and go to bed early—your body needs it!

Yoga Night Buddha

This is a meal full of plant-based power. As always, the potato is a base rich in Vitamin A and is topped with a trio of steamed broccoli, carrots and edamame that provide their own chorus of plant chemicals (phytochemicals), vitamins, minerals, and even protein (broccoli and edamame are some of the higher-protein vegetables). Tempeh (fermented soy) is the primary protein source of the meal, and is ideal for rest days when quick digestion is not necessarily the goal. Likewise, plant proteins are broken down more slowly in our bodies than animal proteins and reach muscles at a slower rate. Finally, a delicious peanut sauce brings the dish together with the unsaturated fat our body needs to absorb many of the ingredients’ fat-soluble nutrients.

Photo: Hannah Meier

Photo: Hannah Meier

 

Makes 1 Serving

INGREDIENTS

  • One medium – large sweet potato, baked
  • 1/2 Cup Broccoli, steamed
  • 1 small carrots, sliced or shredded (about 1/4 cup)
  • 1/4 Cup edamame, fresh or frozen
  • 1/4 Block Tempeh, sliced
  • Peanut sauce (recipe below)

Total time (after baking potato, including peanut sauce): 15 minutes

DIRECTIONS

  • Cut baked sweet potato in half, lengthwise and set aside (reheating if necessary). Mash the flesh with a fork.
  • In a steamer or pan with just enough water to cover the bottom, add broccoli, carrots, and edamame and steam until cooked through to desired softness.
  • In a pan with a little oil over medium heat, sear tempeh slices for ~2 minutes on each side, until cooked through.
  • Meanwhile, make peanut sauce (recipe below).
  • Top potato with steamed veggies, edamame, and peanut sauce.
  • Enjoy!

Makes 1 Serving

PEANUT SAUCE INGREDIENTS

  • 1 Tablespoon peanut butter
  • 1 Teaspoon rice vinegar
  • 1 Teaspoon reduced sodium soy sauce or liquid aminos
  • 1 Teaspoon water
  • ½ Tablespoon honey
  • Optional additions: ground ginger, red pepper flakes, garlic powder

DIRECTIONS

  • In a liquid measuring cup or bowl, whisk ingredients together until well blended. If the peanut butter is very thick, you may need to add more water to thin out the mixture.
  • Season to your taste. Add ginger for a bit of sweetness, red pepper flakes for heat, or garlic powder to make it more savory.

 

Hannah Meier is a registered dietitian and second-year student in the Nutrition Interventions, Communication and Behavior Change program at Friedman. She works one-on-one with undergraduate Jumbo athletes and sports teams at Tufts University, educating them on fueling for their best performance and mastering the fundamentals of nutrition for an active life.

Filed Under: Delicious Feed, Fitness, Hannah Meier, Lifestyle and Fitness, Recipes Tagged With: ,

That Chicken and Rice Dish

March 1, 2017 by Leave a Comment

by Julia Sementelli

It’s March and the official month of the start of Spring! But here in Boston the temperatures have been playing games with our hearts, which makes trying to decide what to make for dinner a bit tricky. This recipe for Yotam Ottolenghi’s “chicken with caramelized onion and cardamom rice” is the perfect meal to help you transition from winter to spring. Warm and comforting from the spices and hearty chicken and rice, but refreshing and light from an abundance of fresh herbs and a tangy yogurt sauce. This dish has become a staple in my cooking repertoire and I’ll share with you my tips for making the best possible version of this delicious dish.

Chicken with caramelized onion and cardamom rice. Recipe by Yotam Ottolenghi. Photo by Julia Sementelli.

Chicken with caramelized onion and cardamom rice. Recipe by Yotam Ottolenghi. Photo by Julia Sementelli.

I was sitting in the grass in my backyard on a warm fall day, with the sun shining on my shoulders, perusing the Boston Globe when I stumbled upon a beautiful picture of a skillet brimming with verdant green herbs. There were so many herbs that you could just barely see the beautifully browned chicken thighs on a bed of spiced rice underneath. The accompanying article was about Yotam Ottolenghi’s latest cookbook, which had garnered a cult-like following. Ottolenghi is an Israeli-born, British chef and restaurant owner. He is well known for his cookbook, Plenty, in which he transforms vegetables into the most beautiful recipes. His recipe for “chicken with caramelized onion and cardamom rice,” and the photograph I was drooling over, was described as particularly outstanding. I knew I had to make it. I ran to the bookstore to get my hands on Jerusalem: A Cookbook.

Despite the recipe’s apparent simplicity, the result is an intensely fragrant and complex combination of sweet, from the currants and caramelized onions, and savory, from the crisp chicken thighs and tart yogurt sauce. It is a one-pot wonder to make on a cool, fall evening. It will solve your weeknight cooking woes because it makes a generous portion, easily satisfying a family of four with one or two rounds of leftovers. It could also feed one person for a whole week of dinners. It is a favorite among my family as well. I have received countless requests to make “that chicken and rice dish” for dinner.

The vessel in which you make this dish is paramount. If the skillet is too small, the chicken will simply steam rather than brown, the onions will not caramelize, and the rice will be unevenly cooked. Therefore, it is important to have a large skillet (at least 12 inches wide) with a tight-fitting lid. Once you have chosen your pan, heat 2 tablespoons of olive oil over medium heat. Next, add 2 cups of thinly sliced yellow onions. Allow the onions to cook for 20 minutes, only stirring occasionally to allow the onions to caramelize. You will know when to reduce the heat when the onions are a dark brown. Every time I make this dish I always question if I cooked the onions too long. We are used to golden onions as the sign that you can move on to the next step of cooking. But in this case, you want a deep brown color. In my opinion, the caramelized onions transform this dish so give them the attention (or lack thereof) that they deserve. If you move them around too much, they will not achieve that deep golden brown. Once the onions are concentrated and nearly syrupy, which is essential for the flavor and sweetness of the dish, transfer them to a dish and set aside.

Next, in a large bowl, combine 2 ¼ pounds of bone-in, skin-on chicken thighs with 1 ½ teaspoons each of kosher salt and black pepper, 2 tablespoons of olive oil, 10 cardamom pods, and 2 long cinnamon sticks broken in half. Mix everything with your hands and wash your hands. Next, over medium heat, add the chicken and spice mixture to the skillet, searing the thighs for five minutes on each side. Try your best not to move the chicken as this will interfere with browning. Using tongs, remove the chicken and spices from the pan. While the pan is still hot, add 1 plus 2/3 cups uncooked basmati rice, 2 ½ tablespoons of dried currants, and 1 teaspoon each of kosher salt and black pepper to the pan. Return the chicken and spices to the pan as well, nestling the thighs in the dry rice. Now, add 3 ¼ cups boiling water, cover, and immediately set the heat to low. It is imperative to add enough water to ensure that your rice is perfectly cooked since nobody likes crunchy rice. There is a discrepancy between the prescribed amount of water between the cookbook and the Boston Globe article. The book calls for 2 ¼ cups of water while the article states that one more cup of water is necessary, recommending 3 ¼ cups total. The latter is the winner, based on personal experience. The couple times that I forgot to add that extra cup of water, the rice did not cook enough. Having crunchy rice bits mixed in with the soft ones is a nightmare. Trust me, two and a half cups is not enough water. It results in some uncooked rice in the pan and warrants adding more water as you go, so do yourself a favor and just start with the three and a half cups of boiling water.

Cook the chicken and rice covered for 30 minutes over very low heat. After 30 minutes, take the pan off the heat, remove the lid, quickly place a clean dish towel over the pan, and return the lid to the pan. The towel serves to absorb moisture to prevent the rice from becoming waterlogged. Let the dish sit for another 10 minutes, remove the dish towel, and then add 1 ½ tablespoons fresh Italian parsley, ¼ cup cilantro leaves, and ½ cup dill leaves, all chopped.

The final step is to make a quick yogurt sauce to go with the chicken and rice. I remember the first time I made this dish I omitted the yogurt, under the assumption that it wouldn’t make that big of a difference. When I finally decided to give the yogurt a try I realized that I had made a significant mistake the first time. The tangy yogurt cuts through the meaty, deep flavor of the dish. Combine 1/3 cup plain Greek yogurt with 2 tablespoons of high quality olive oil. Serve alongside the chicken and rice.

Sometimes the beauty of a recipe is not necessarily in the final product but in the path that led you to it. My path to this recipe seems rather serendipitous given that I merely stumbled upon on it the newspaper on that warm summer day. I, as well as my friends and family, have fallen for a dish that seems so simple upon first glance. While there are only a handful of components, it is important that the ingredients are of high quality and all the steps are executed well. The combination of flavors is so warm and comforting that this recipe certainly deserves a spot in your cool weather recipe repertoire. It has surely become an unbreakable part of mine.

Julia Sementelli is a second-year Nutrition Communication & Behavior Change student and Boston-based registered dietitian who works in a local hospital and also counsels private clients. You can find her on Instagram (@julia.the.rd.eats- Follow her!) where she shares her love of real food, like this chicken and rice dish.

Filed Under: Delicious Feed, International Cuisine, Recipes Tagged With: , ,

Fall Flavors and Balanced Bites: Easy, Tasty, and Flexible Recipes for your Thanksgiving Repertoire

November 1, 2016 by Leave a Comment

by Hannah Meier, RD, LDN

 For many, Thanksgiving is a time to take a step back and enjoy the little things–not least of which are family, friends, and food. But Thanksgiving also falls at a high time of stress for many students (and professors alike). Take advantage of the nostalgia that this season brings, and embrace your life as it is right now–how cool is it that you GET to be stressed out by your finals at the only nutrition school of its kind in the country? Okay…maybe that’s a stretch, but I know you will at least enjoy these recipes as simple and creative ways to squeeze in some Holiday cheer. And because I love finding tasty ways to enhance the nutritional value of any dish (without, of course, compromising taste!), all of these recipes are those I’ve developed or modified from their original versions to not only provide positive Holiday vibes, but also powerful nutritional moxie.

With the dawn of the 11th month of the year comes Thanksgiving. (Really, one could argue that the feast-filled festivities kick off with the first bite of pumpkin spice whatever, which this year happened to be August 29th when Dunkin Donuts debuted its sweetly spicy treats.) If you listen closely, you might be able to hear American foodies across the country .

Thanksgiving in America has long been associated with a bountiful table of rich and delicious food, prepared with care and shared among close friends and family. As graduate students in Boston, often far from home, harnessing anything reminiscent of warm thanksgiving dinners of years past can bring some peace to the hectic pace of school and work life.

But of course, as students with limited budgets, thinly stretched time, and perhaps a particular dietary preference or two (I see AND appreciate you, vegans!), it can seem like preparing a traditional Thanksgiving feast often isn’t in the cards. Think again! Get inspired with the following recipes that require just a few seasonal and nutritious ingredients, everyday kitchen tools, and easy preparation methods and savor the season as a thrifty, well-nourished omnivore or herbivore. Rest assured that the seasonal ingredients in these recipes provide meaningful nutritional benefits and come together in balanced combinations of nutrient-dense carbohydrates, cardio-protective fats, and lean proteins. Most importantly, they are absolutely delicious and worthy of being shared with your favorite people.

Appetizers & Finger Foods

Lox and Cracker Bites

Makes about 24 “Bites”

 

 

 

 

 

 

 

 

 

 

 

 

 

A play on the classic cream cheese, capers, and lox combination, these savory snacks can be pulled together in no time. Compared to more traditional cheese and sausage on crackers, the smoked salmon here offers anti-inflammatory fats and is less of a saturated fat bomb for a similar amount of protein. Look for whole grain crackers to round out the dish with filling fiber.

Ingredients

  • One 4-oz package of smoked salmon, sliced into thin strips
  • Plain strained (think Greek or Icelandic) yogurt—I like the consistency of Siggi’s in this recipe
  • Capers
  • Whole grain crackers (I like Mary’s Gone Crackers Rye)
  • Fresh dill (optional)
  • Cracked black pepper (optional)

Instructions

  1. Lay out about 24 crackers (you may need less or more depending on the type of cracker you use).
  2. Spread about 1 tablespoon of yogurt on each cracker. Top the crackers with a few capers, one or two slices of smoked salmon, and a pinch of fresh dill (optional).

Sprinkle black pepper over the crackers and serve.

 

Tahini Stuffed Dates (vegan)

Makes 25 dates

Photo Sourced via Pinterest (baconveggie.blogspot.ca)

Photo Sourced via Pinterest (baconveggie.blogspot.ca)

 

 

 

 

 

 

 

 

 

 

 

A sweet-and-savory combination, stuffed dates are another great finger-food option to bring to whatever Thanksgiving celebration you find yourself attending this season. Super simple to prepare, the dates pack their sweetness into a portable, fiber-full package that is a perfect complement to the tangy tahini filling and crunchy pistachio topping. Made from sesame seeds, the tahini brings a satisfying dose of unsaturated fats and protein that helps to balance out the sugary dates.

Ingredients

  • 25 Medjool dates, pitted
  • ½ cup of tahini
  • 25 shelled pistachios for topping

Instructions

  1. If not already pitted, remove the pit from 25 dates and lay on flat surface.
  2. Peel open or slice dates down the middle, forming a “boat” for filling.
  3. Stuff each date with 1 teaspoon of tahini and top with one whole, shelled pistachio.
  4. Enjoy!

 

Side Dishes

Cauliflower and Celery Root Mash (vegan)

Inspired by Gourmande in the Kitchen

Makes 4-6 servings

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

There is nothing wrong with potatoes, but why not try bringing something unique to the table this year? Celery root, also known as celeriac and knob celery, is in peak season during October and November. Though it is not the most handsome of vegetables, it can be eaten raw and tastes like a refreshing cross between celery and fresh parsley. When cooked, its flavor mellows to an almost nutty flavor. The combination of cauliflower and celery root in this mash brings a creamy alternative to potatoes in a dish with far less concentrated starchy carbohydrates per serving.

Ingredients

  • 1 medium celery root, peeled and cut into ½ inch cubes
  • 1 small head (about 16 ounces) cauliflower, cut into small florets
  • ½ teaspoon salt
  • 3 tablespoons olive oil
  • Pepper to taste

Instructions

  1. Steam the celery root and cauliflower in a microwavable steamer or in a steamer basket over boiling water.
  2. Transfer the cooked celery root and cauliflower to a tall blender or food processor (you may need to work in batches). Add oil and salt and blend/process until smooth. Add 1-2 tablespoons of steaming liquid to loosen the puree if needed.
  3. Season with additional salt and pepper to taste.

 

Main Course

Roasted Turkey

Servings vary depending on size of bird

Adapted from Food Network Magazine

Photo Credit: http://www.bhg.com

Photo Credit: http://www.bhg.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Can you get more traditional than a roasted turkey at Thanksgiving? Probably not. Though most Thanksgiving feasts are not famous for their stellar health profile, placing oven-roasted turkey at the center of the dinner table is actually a nutritionally sound tradition. According to the USDA Nutrient Database, one 3 ounce serving of light meat turkey (without the skin) contains 125 calories, 2 grams of fat, and 26 grams of protein (plain meat of course does not provide any dietary carbohydrates but that’s before you smother it with cranberry sauce or gravy). Dark meat turkey gets a bad rap, but actually only contains 3 more grams of fat per serving with slightly less protein and about 25 more calories. Dark meat tends to contain a higher concentration of vitamins B-6, B-12, niacin, choline, selenium, and zinc, though the light meat is also a good source. Compared to other animal meats, roasted turkey is generally a lean choice that is low in saturated fat (animal-based saturated fats seem to consistently have the worst effect on cardiovascular disease markers) and a good source of easily digested protein. In order to get the most out of your turkey dish and avoid post-feast “meat sweats,” try to keep your portion to about a size of a deck of cards, especially if you’re filling your plate with other protein-rich dishes.

Ingredients

  • A 10- to 12-pound turkey
  • Salt and pepper (or salt-free seasoning such as Mrs. Dash)
  • Onions, carrots, and apples, all chopped into large bite-size pieces
  • Fresh herbs like sage, rosemary, and thyme (per personal preference)
  • Olive oil

Instructions

  1. Preheat oven to 325°F .
  2. If not already removed, pull neck, liver, and giblets out of cavity. Save giblets for gravy if desired.
  3. Dry turkey with paper towels, then season inside and out with salt and pepper. Try using salt-free seasoning like Mrs. Dash to reduce sodium content for sensitive individuals.
  4. Fill turkey with chopped vegetables and apples, as well as fresh herbs of choice.
  5. Place breast-side up (legs on the bottom) in a roasting pan and brush with olive oil. Tent with foil and roast for 2 hours (add an extra 15 minutes per pound for larger birds).
  6. Remove foil, baste with more oil and turn up oven to 425 degrees. Roast for another hour or so until the meat at the thigh registers 165 degrees Fahrenheit for at least 15 seconds.

 

Cranberry, Lentil and Wild Rice Stuffed Acorn Squash (vegan)

Makes 4 Stuffed Squash Halves

Photo Credit: http://www.lentils.ca

Photo Credit: http://www.lentils.ca

 

 

 

 

 

 

 

 

 

 

Stuffing acorn squashes is an easy way to make it look like you can get fancy in the kitchen (but look at you, you can!) This time of year, acorn squash is plentiful at the grocery store and market, and is often on sale. If you can’t find or don’t like acorn squash, you can use a kabocha or small butternut squash instead. Winter squash, with its deep orange and yellow color, is bursting with phytochemicals, and when roasted takes on a caramelized flavor that makes it easy to forget how richly fibrous the flesh is. Did you know you can eat the squash skin? Just be sure to wash it well before cooking!

Wild rice, actually a seed not a grain, joins forces with lentils to provide a complete amino acid profile and round out the entrée as one that is entirely satisfying. Dried cranberries balance out the texture of each bite and provide irresistible jewels of tart sweetness. Enjoy this plant-based acorn squash dish as a vegan entrée or on the side of any traditional Turkey Day feast.

Ingredients

  • ½ cup uncooked wild rice
  • ¼ cup dried green or brown lentils
  • 2 cups vegetable broth or water
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 garlic clove, minced
  • ½ cup dried cranberries (unsweetened, if you can find them)
  • Salt and pepper to taste

Spices (optional): ½ teaspoon rubbed sage and  ½ teaspoon dried thyme

  • 2 medium acorn squashes, cut in half and seeds removed.

Instructions

  1. In a medium saucepan, large skillet, or rice cooker, combine rice, lentils, and vegetable broth or water. If cooking in skillet or saucepan, bring liquid to a boil. Cover and reduce heat to low and simmer until rice and lentils are cooked, about 50 minutes. If cooking in rice cooker, use brown rice setting and let it do its thing.
  2. While the rice and lentils cook, preheat the oven to 400°F. Cover baking sheet with aluminum foil, lightly coat foil with oil or non-stick spray, and place squash halves cut side down. Bake until tender, about 30-35 minutes.
  3. Coat the bottom of a large skillet with olive oil and cook onion over medium-low heat. Add sage and thyme if using and cook, stirring occasionally, until onion softens and just begins to caramelize, about 15 minutes. Add garlic and cook one minute more.
  4. Add wild rice and lentil mixture to skillet. Add cranberries, and raise heat to medium-high. Cook 1-2 minutes, until mixture is heated through. Remove from heat and season with salt and pepper.
  5. To serve, scoop wild rice, lentil, and cranberry mixture into each squash half and enjoy!

Hannah Meier is a second-semester Nutrition Interventions, Communications and Behavior Change student and not-so-closet foodie. She loves to come up with better-for-your-body substitutions to traditional recipes that don’t sacrifice flavor or appeal. This year, she is thankful for a supportive and trusting family, and beautiful fall weather in New England.

 

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