November 23rd, 2014 · Nutrition
This recipe will knock your socks off. It would be a perfect you’re your leftover turkey on Black Friday. The razzle dazzle secret of this recipe is simmering the cranberries in the cranberry juice. And, thee sweet of the poppy seed dressing giving the tart cherries a pop of flavor. Beautiful to the eye too! This recipe is a keeper! I could seriously eat this every single day. Give it a try.
- 1 cup dried cranberries
- 1/3 cup 100% cranberry juice, unsweetened
- ½ cup reduced fat mayonnaise
- 1/3 cup fat free poppy seed dressing
- 8 oz. grilled white chicken meat, diced
- 1 cup sliced celery
- ¾ cup thinly sliced scallions
- 2 cups shredded fresh spinach
- 8 flatbread rolls, split
Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold. In a bowl, whisk together mayonnaise and dressing.
Stir in diced chicken, celery, scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at last 4 hours before serving. To serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.
Nutrition per serving: Calories 390; Fat 12 gram; Carbohydrate 57 gm; Protein 13 gm; Sodium 800 mg* Dietary Fiber 3 gm.
*Depends on choice of flatbreads and if you use canned chicken
Recipe courtesy of the Cranberry Marketing Committee
I buy Trader Joe’s 100% Cranberry Juice. I used a 12 ounce can of Costco Kirkland brand chicken breast rather than the grilled chicken. And, replaced the shallots with the onions and used Marie’s poppy seed dressing. Next time I prepare this recipe, I am going to toss in some water chestnuts for more crunch.
(As a Cranberry Blogger I was sent dried cranberries by the Cranberry Marketing Committee but was not paid to write this and my opinions are my own.)
Other holiday cranberry ideas
- Love using cranberry sauce as a spread on your turkey sandwiches
- Use cranberries fresh or frozen into a cranberry relish (always add a zest of orange for a pop of flavor)
- Add fresh cranberries into your pancakes or top your pancakes with fresh cranberry sauce
- Top your oatmeal with dried cranberries for an added layer of tartness
- For a refreshing pick me up, mix sparkling water with cranberry juice and garnish with a fresh lime wedge
- To honor our Wisconsin heritage and love of the University of Wisconsin Badgers our favorite use of cranberries is creating a Bucky Badger sundae by layering vanilla ice cream, cranberry sauce and whipped cream.
November 19th, 2014 · Nutrition
According to a study by Heinz, Brussels sprouts are the most hated vegetable in America. Probably cause your mom cooked them to a mushy consistency. Time to try them again! According to Forbes magazine, these darling little beauties are one of the top ten food trends in 2014. And for good reason, they are a versatile, fun veggie that can be steamed, roasted, (Toss with extra virgin olive oil and roast at 400°F for 30 minutes) sautéed, grilled, or eaten raw. (Lately, I adore them shaved in my salad.)
This recipe will win you over with the sweetness of the orange juice combined with the savory of the basil and the bitter of the Brussels creating unique deliciousness.
- ½ lb. Brussel s sprouts, trimmed and halved (about 2 cups)
- 2 tsp. butter
- 2 Tbsp. orange juice
- 1/8 tsp. salt
- 1 Tbsp. chopped fresh basil
Cook Brussels sprouts in pot of simmering water 8 minutes or until tender. Don’t overcook them. Drain. Return to pot with butter, orange juice, salt and basil. Stir to combine and cook until heated through. Adjust seasonings according to your taste.* Make four servings.
Nutrition per serving: Calories 48; Protein 1.6 gm; Fat 2.1 gm; Carbohydrate 5.7 gm; Sodium 85 mg.
If you are concerned about living cancer free you may want to put Brussels sprouts and all cruciferous veggies on the top of your must eat list. They contain sulfur-containing compounds called glucosinolates which help the body’s natural detox system. Their glucosinolate content is greater than any amount found in broccoli, cauliflower, cabbage, kale, and mustard and turnip greens. Don’t forget they also are an excellent source of Vitamin C which also is needed for a healthy immune system.
If you don’t like them, give them another try. It’s time you enjoy one of the most versatile and tastiest vegetables around and decrease your risk for cancer at the same time.
*I adore basil and used a lot more.
November 16th, 2014 · Nutrition
McDonalds and nutrition in the same sentence is no joke. I am here to say I am excited to celebrate National Fast Food Day at my favorite restaurant – McDonald’s. Since the golden arches opened when I was in grade school and we received hamburgers for our A’s on our report cards I have been smitten for McDonald’s Cheeseburgers. McDonald’s is making nutrition more mainstream these days.
Did you know?
- They launched fruit and maple oatmeal.
- Their premium chicken sandwiches are buns made with 8 grams of whole grains.
- The New Happy Meal includes a small size fries, (reducing the cals from 230 to 100), and a serving of apple slices or Yoplait Go-GURT Strawberry yogurt.
- The new breakfast sandwich the Egg White Delight has only 250 calories compared to the Egg McMuffin with 300 calories and is served on a English Muffin with 8 grams of whole grains.
- The 1 percent chocolate milk is now fat free chocolate milk.
- McDonald’s is committed to reducing their sodium content of their foods by 15% and they have already reduced by 11%.
All of these are yummy options for your busy day. As a Registered Dietitian Nutritionist I believe all foods can fit. Celebrate National Fast Food at McDonald’s. See you there! PS: Stay tuned for Cutie Clementine’s coming in December.
I was not paid to write this blog post but did attend an RD Immersion day last summer at McDonald’s headquarters in Oak Brook, Illinois.
November 14th, 2014 · Nutrition
I’ll never forget the first time I tasted this amazing “green stuff” at Sue Brown’s party….it was guacamole! My mom was an adventurous cook which contributed to both Laurie and I becoming Registered Dietitians. She cooked tacos but never made us guacamole. It was love at first taste. Through the years I have experimented with many recipes but really feel our daughter makes the best recipe. I love how her guac is chunky and lumpy and the lime juice really gives it a pop. We love lots of lime juice in this house. Don’t forget the dash of salt!
- 3 Haas avocados, halved, seeded, peeled and chunked
- 1 tomatoes, diced
- ½ red onion, diced
- ½ onion, diced
- Salt to taste
- Lime juice to taste
In a large bowl, place avocados, tomatoes, and onions. Add salt and lime juice to taste. Serve with warm conversation and rice crackers if you are gluten intolerant. This makes about two cups
You can also place a dollop of guacamole on a slice of organic turkey deli meat and roll up for quick healthy lunch. Too busy to make the guac, put a few strips of avocado with a splash of lime juice in a piece of your favorite deli meat and follow up.
There are lots of health benefits besides savory benefits of avocados. I notice when I eat an half an avocado during the day I don’t eat as much for my dinner. And new research is backing this up. Research is showing that adding half an avocado with lunch may have helped healthy, overweight people feel more satisfied and reduced their desire to eat following a meal. Gotta love that!
Check out why you should love avocadoes! Happy Day!
What is your favorite way to eat avocados?
November 12th, 2014 · Positivity
Do deaths help you reflect on life? Gary and I intentionally created a summer filled with family memories after Dave, our sweet brother-in-law, passed away May 16th. Another loss this past week, my pen-pal Janet Stillman passed away. She was 93 years young. Janet was very compassionate and always, always had time for you. She was still not used to outliving most of her family and friends. She often said, “Thank you for being my friend Chere, all of my family and friends are dead.” I know she deeply missed her twin sister. Janet was very matter of fact. I remember the first time I visited her home and she took me on a tour. She matter of factly stated, “This is where I broke my neck” as she pointed to the basement steps she once tumbled down. She was known for her dozens of Christmas cookies and her garden. Last summer I found her kneeling in her garden at the age of 92 when I went to visit.
Do you ever wonder when you will die? I do. Gary thinks I focus on death. I guess I do. I wish I knew my expiration date. (I think for some odd reason I will be 88 years old just like my beloved Gram Lily.)
If you and I knew when the end was in sight would we live differently? I know I would! The good news is that we all know we are going to die, we just don’t know when. So, why aren’t we living like we are going to die?
I loved the comedy drama Family Man about a single, succesful investment banker who gets to experience how his life would have been if he made a different decision 13 years ago (i.e. choosing to stay with his girlfriend over a fast-lane career). It’s a movie with a ‘what if I had done this instead?’ experience and contrasts the life of one with great wealth and success versus a quiet family life.
The movie encourages people to do what they love. There is not one set blueprint. Do you establish a career, make lots of money and have no time for a family. Or do you create a family? Or do both?
Ask yourself these questions.
- If you continue what you are doing today, where it is going to lead you? Relationships, career, or wealth in the bank? Is there where you want to be headed? There is no correct answer.
- Are you living a life for someone else? A life lived for others but not for you?
- And is this the life you want? If not, what are you going to do to change it?
- For myself, I know that relationships are my special blessings. You, my Taste Life subscribers, are my blessings for being part of my life for the past ten years. I thank you.
- By focusing on my death tomorrow I have learned to really, really live today. Gary and I are making plans. There is no promise of tomorrow. Today please spend five minutes thinking about how I would live “if” and begin living that “if” today. Remember, you don’t get to choose how or when you will die, but you do get to choose how and when you start to really live! Do it today!
- We would love to hear how you are living it up!
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November 12th, 2014 · Positivity
- “Death is not the greatest loss in life. The greatest loss is what dies inside us while we live.” -Norman Cousins
- “There are far worst things than dying. Not living while you have a chance is one of them.” -Coach Lee
- “If you were going to die soon and had only one phone call you could make, who would you call and what you say? And why are you waiting?” -Stephen Levine
- “Regret for the things we did can be tempered by time, it is regret for the things we did not do that is inconsolable.” -Sydney J. Harris
- “The fear of death follows the fear of life. A man who lives fully is prepared to die at any time.” -Mark Twain