Heart Healthy Holidays

It’s that time of year again when we are all so excited about the holidays; the parties, the presents and the promise of a new year. For some people, they are looking forward to a few months down south in sunny Florida, for others, skiing out west. Many people look forward to building a snowman with their kids (or grand kids), sitting by a roaring fire, and sipping on some hot chocolate. For me, it’s a new pair of skis, my first set of snow tires, and my Arctic Snow Boots.

One thing is for certain about the holiday season, there will not be a shortage of sweets and treats. And while I love sweets as much as the next person, it now seems that sugar has turned into the bad guy we once assigned to fat. As nutritional science has evolved, we’ve learned that sugar is not only bad for your health, but it’s also addictive. Studies claim that sugar is 8 times more addictive than cocaine.

What’s more, studies now show that added sugar intake is positively related to cardiovascular disease and related mortality.

Previous randomized clinical trials and epidemiological studies have shown that individuals who consume higher amounts of added sugar, especially sugar-sweetened beverages, tend to gain more weight and have a higher risk of obesity, type 2 diabetes mellitus, dyslipidemias, hypertension, and cardiovascular disease (CVD). Most previous studies have focused on sugar-sweetened beverages but not total added sugar, and none of these studies has used nationally representative samples to examine the relationship between added sugar intake and CVD mortality.*

So while breaking up your relationship with sugar may leave you feeling like you’ve got a broken heart, it’s actually making your heart happier and your life longer.

Where do sugars live? 

Sugar is hiding everywhere! The biggest culprit is soft drinks, but it is also hiding in many other beverages including alcohol (especially with mixers), specialty coffee/tea drinks, “energy drinks”, and other beverages flavored with High Fructose Corn Syrup (HFCS). Most of us know that desserts like cakes, cookies, ice cream, and candy are loaded with sugar, but sugar/HFCS is also hiding in so many places you wouldn’t think to look, including many processed foods (ketchup, syrup, breads, salad dressings, and BBQ sauce- even some yogurts).

How to cut back on sugar. 

The best way to control your sugar intake is to start learning how to read food labels. Look for brands that have the least added sugars (especially HFCS) or use sugar in its most natural form. Look for ingredients such as raw sugar, honey, and pure maple syrup. Some other tips include:

Make simple changes to your diet. Instead of a muffin for breakfast have plain yogurt with fruit and nuts. Instead of pancakes with syrup, try an omelet with veggies and cheese. Instead of pasta, have a piece of chicken or a lamb burger with salad and homemade dressing. Instead of regular ice cream, try Strawberry Banana Ice Cream (see recipe below). Skip the alcoholic drink and have a tall glass of seltzer water with lime. After you finish your meal, cut back on sweet cravings by having a cup of herbal tea, chew sugar free gum or brush your teeth.

Stay hydrated. People often mistake thirst for hunger. Drink plenty of water throughout the day to stave off a sweet tooth. If you want a little flavor, add lemon or lime wedges, oranges or cucumbers slices, strawberries, a cinnamon stick, apples, pineapple, or a drop of fruit juice. If you like tea or coffee, get unsweetened or use a minimal amount of natural raw sugar or honey (1 teaspoon or less).

Limit alcohol. Stick with wine, beer, spirits--plain or with water, ice, seltzer (not tonic) and limit to 1 for women/2 for men per day.

Snack in-between meals so you won’t find yourself starving and reaching for a sugary snack because you are not prepared. Good snack ideas include pears, oatmeal, pistachios, almonds, avocado and tomatoes, kale sautéed with olive oil and lemon juice, grapefruit, apples, sweet potatoes with coconut oil, carrots with hummus, celery with natural peanut butter, sliced banana with honey and unsweetened coconut, turkey and cheese roll up, Greek yogurt, cottage cheese and pineapple, low- fat chocolate milk, low sodium tomato juice, a non- fat latte, and edamame.

Get enough sleep. When we don’t get enough rest we tend to make poor choices and this includes what we put in our bodies.

But what about dessert? Desserts are ok! But first fill up on real food with vegetables, protein and complex carbohydrates. Then enjoy some fresh fruit, poached pears, yogurt with granola, nuts or a sugar free dessert. Small portions of your favorite dessert are allowed, too, but just take one bite then put your spoon down!

Walk your way to good health. While I do not claim to be a fitness expert, we all know exercise is good for our hearts. The guidelines suggest 150 minutes a week of moderate intensity aerobic exercise, or 5 x 30 minute sessions. Walking is one of the easiest ways to get out there, and if you make it part of your daily life, the 150 minutes will pass quickly. Weight training is also highly recommended for bone health as well as improving memory and reducing risk of diseases. Any sport that you like will be good, and it’s fun to mix it up so you don’t get bored. My favorites include yoga, swimming, cardio machines, free weights and weight machines, cycling classes and, when I’m able to get outside, walking, tennis or skiing. Make exercise a priority over the holidays, so you won’t miss a beat. Schedule it in your calendar like a date with your best friend…you.

Every day is a gift, so let’s enjoy this holiday season lighter and stronger so we can jump into the New Year with a healthy heart full of love for ourselves and others.

*Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults; Quanhe Yang, PhD1; Zefeng Zhang, MD, PhD1; Edward W. Gregg, PhD2; W. Dana Flanders, MD, ScD3; Robert Merritt, MA1; Frank B. Hu, MD, PhD4,5; JAMA Intern Med. 2014;174(4):516-524. doi:10.1001/jamainternmed.2013.13563. 

HEART HEALTHY RECIPES 
Strawberry Banana Ice Cream 

• 2 bananas cut into 1 inch slices
• ½ cup frozen strawberries
• 2 tbsp. whipping cream
• ½ tsp. vanilla

Directions: Place banana slices on a plate, separating each slice.  Place in the freezer overnight (or at least 2 hours).  Remove strawberries and bananas and place in food processor.  Blend until consistency of soft serve ice cream.  Add cream and vanilla and blend until smooth and well-mixed.  Transfer to a container and freeze until solid.  (Serves 2)

Lamb Burgers with Cucumber and Feta

• 1 lb ground lamb
• 2 cloves garlic, grated
• 2 tbsp. ketchup (no HFCS)
• 1 egg, beaten
• 2-3 scallions, thinly sliced
• ½ cup Greek yogurt
• ½ English cucumber, de-seeded and grated
• Kosher salt, to taste
• ¼ cup feta cheese, crumbled
• 2 small whole wheat pita pockets

Directions: In a large bowl, combine the lamb, garlic, ketchup, egg, scallions, and a pinch of salt.  Mix until well combined with your hands.  Form into the size of a large meatball then pat down into a patty about 2 inches in diameter.  Heat a large non-stick pan over medium-high heat.  Cook lamb burgers for about 5 minutes on the first side, then flip and cook around 3-4 minutes on the other side.  Remove from pan and set aside.  In a small bowl combine the cucumber, arugula, and feta cheese.  Toss and set aside.  Split open the pita and add a spoonful of the yogurt on one side, tuck in two or three of the lamb burgers, followed by the arugula mixture.  (Serves 4)

 Happy Holidays with Love and Gratitude, Carena

Call or email today for a free session to see if Wellness Coaching or Nutritional Counseling is right for you. Carena Lowenthal, MS, RD, CDN (917) 882-5033 | carena@carenalowenthal.com


Copyright © 2014, All rights reserved. Carena Lowenthal is a Registered Dietitian and is Certified in Adult Weight Management by the Academy of Nutrition and Dietetics. She is a consultant to physicians and clients specializing in health and wellness, weight loss, pre-diabetes, diabetes, and heart disease. Carena is passionate about helping people make lasting lifestyle changes for a more fulfilling, healthy, happy and complete life.

Salt and High Blood Pressure - What You Need to Know

Salt and High Blood Pressure - What You Need to Know If you have high blood pressure you have probably been told to reduce your sodium consumption. While some foods naturally contain sodium, more than 75% of our intake comes from processed foods. If we, as a nation, reduced our intake by more than half, to less than 1,500 mg. per day, as the American Heart Association recommends, high blood pressure would be reduced 26% and we would save more than $26 billion in healthcare costs in a year. So what can you do to lower your blood pressure? Look at food labels and compare, the less salt the better when comparing similar items; don’t cook with salt, don’t add salt to foods, and eat less processed, more natural foods. When eating out, ask for foods to be prepared without salt, ask for sauces or dressings on the side and use sparingly, and pick items that are prepared more naturally, such as baked, broiled or steamed instead or fried, breaded or crusted. Certain types of cuisines are normally higher in sodium, like Chinese food, so be prepared to ask for things prepared to your liking. What else can help your blood pressure? Eating high potassium foods can help because they help excrete sodium out out of the body through urine and relax blood vessels which helps lower blood pressure. Just make sure that you don’t take potassium supplements without consulting with your doctor. Anything else? The American Heart Association also recommends aerobic exercise, 40 minutes per day, of moderate to vigorous intensity. Eat a diet with fruits and vegetables, low fat/ non- fat dairy, poultry, fish and nuts, and limit red meat, sugary food and beverages, and processed foods. Maintain an ideal body weight and use stress reduction activities such as meditation and yoga. How can you fit this all in? Make a plan to incorporate one new item per week, such as lowering sodium this week or start walking 10 minutes a day, and stick to it. Keep yourself accountable by “self monitoring” either in a journal or on a computer application. Invite family and friends to join you on your journey. See the finish line; less medications, more energy, better health. High Sodium Foods to Limit/ Avoid/ or look for low sodium versions- ketchup, canned or dried soups, stocks and bouillon cubes, gravy granules, soy sauce, mustard, pickles, olives, frozen foods and meals, breaded chicken products, sausages, bacon, ham, processed cheese, some breads, biscuits, cakes and many snack foods. Remember your limit - less that 1500- 2000 mg/ day. Alternatives- fresh, frozen or dried herbs, onions, garlic, shallots, chillies, ginger, cinnamon, lemon juice, pepper, and vinegar. High Potassium Foods to include- sweet potatoes, potatoes, greens, spinach, mushrooms, lima beans, peas, bananas, tomatoes, oranges, orange juice, grapefruit and grapefruit juice (talk to doctor if on medications for cholesterol), prunes, prune juice, cantaloupe, honeydew, apricots, raisins, and dates. (Information contained here is meant to help but does not replace medical advice. Some information adapted from American Heart Association.) Roast Chicken Ingredients: 1 whole pasture raised chicken, washed kosher salt fresh ground pepper 1 large bunch fresh thyme plus 20 sprigs 1 lemon halved 1 head garlic, cut in half crosswise 2 tablespoons (1/4 stick) butter, melted 2 yellow onions, thickly sliced 4 carrots cut into 2-inch chunks 2 Celery Stalks, cut into 2 inch chunks Olive oil Directions: Preheat the oven to 425 degrees F. Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and pat the outside dry. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the bunch of thyme, both halves of lemon, and all the garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Place the onions, celery and carrots, in a roasting pan. Toss with salt, pepper, 20 sprigs of thyme, and olive oil. Spread around the bottom of the roasting pan and place the chicken on top. Roast the chicken for approximately 45 minutes- 1 hour. White meat should be 160 degrees when you remove it as it will cook further when taken out of oven, dark meat should be 170. Remove the chicken and vegetables to a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables. Poached Peaches with Basil Ingredients: 1 cup white wine 1 ½ cup water 1 ½ cup sugar 1 bunch fresh basil 4-6 peaches Directions: Place the wine, water and sugar in a wide bottomed saucepan and stir to dissolve sugar slightly. Place the pan on the stove over medium heat and bring mixture to a boil. Boil for 5 minutes and then reduce heat, leaving the syrup to simmer. Cut the peaches in half and remove pits gently. Drop half of the basil leaves into the syrup then gently place the peach halves cut side down into the syrup. Poach for about 3 minutes and then gently turn over using a slotted spoon. Continue poaching for an additional 3 – 4 minutes until soft (cooking time will depend on ripeness of peaches). Carefully prick the cut side of the peaches to check for tenderness. The peels should be wrinkling up as well. You may cook the peaches in two batches if all the halves will not fit in the pan at once. Remove the peaches to a plate with a slotted spoon. When cool enough to handle, gently slide the skins off and discard. Add all but about six basil leaves to the syrup and bring to a boil, boiling until reduced by about half. Remove from the heat. Pour any juices that have collected on the plate with the peaches into the syrup. Leave to cool to room temperature. The peaches can be covered with plastic wrap and kept at room temperature for several hours. When ready to serve, place two peach halves on a plate and drizzle with a little basil syrup. Reserve the remaining syrup for another use. Garnish with basil leaves. (Recipes from Mike’s Organic Delivery) Carena Lowenthal, MS, RD, CDN (917) 882-5033 carena@carenalowenthal.com Email for Nutritional/ Wellness Coaching information and to set up appointment.

IBS and a Low FODMAP DIET

IBS And a Low FODMAP DIET If you are one of the 10-20% of the population with IBS (Irritable Bowel Syndrome) and you haven’t heard of the low FODMAP diet, you are not alone. I only heard about it 2 years ago and was fortunate enough to hear a live talk about it this year by Kate Scarlata, RD at the Greater New York Dietetic Association’s Annual Meeting. The information is so valuable to people suffering from IBS, myself included, that I decided to take the elimination challenge and can now speak first hand, how life- changing this could be. Let me start with what FODMAP stands for: Fermentable Oligo-, Di-, Mono-saccharides and Polyols. It’s basically a bunch of short-chain carbohydrates that are poorly absorbed in the small intestine and pass into the large intestines where there are fermented by the bacteria that live there. They may also pull water into the large intestine. Both of these actions may cause symptoms such as abdominal pain, gas, bloating, diarrhea and/ or constipation. The list of permitted foods is very specific so while certain groups will be easily identifiable, for others you may need to consult with a list while getting started. After a certain amount of time (usually between 2-6 weeks) if you are seeing/ feeling relief from the elimination part, you can add back certain foods, with one of the FODMAP groups at a time, in small amounts, to see what you are most sensitive to. This I would recommend doing methodically with a Registered Dietitian who also has experience with other Nutritional and Medical concerns. There is a good chance that after the challenge you may be able to add back and tolerate a certain amount of a food you are sensitive to in a given day, or at a particular meal, but this will vary with individuals. I will go through the dietary carbohydrates and some of the foods that contain them, but definitely consult with a complete list from a reliable source. Try the institution that developed this diet, the Monash University in Australia, listed below, or other variations available on the internet. Fructose: a natural fruit sugar found in many fruits, honey, high-fructose corn syrup and agave can be a problem either due to the lack of an enzyme in the body or the ratio of glucose to fructose in a fruit. Fruits with a high glucose: fructose ratio are generally well tolerated, such as blueberries, strawberries, cantaloupe, honeydew and ripe bananas, but those with a high fructose: glucose ratio such as apples, watermelon and mangoes may not be. Lactose: a carbohydrate found in dairy products can be a problem due to a partial or complete lack of the enzyme lactase which digests lactose. Foods such as cow’s milk, yogurt and ice cream are lactose containing foods. Fructans: are carbohydrates that are completely malabsorbed because the intestine lacks an enzyme to break their fructose bond. Wheat accounts for most of people’s fructan intake, which can be found in breads, cereals, and pasta, but they can also be present in onions, garlic and other vegetables. This is not to be confused with Celiac Disease, or a gluten sensitivity which is related to the wheat protein, gluten. Galactans: are carbohydrates that are also malabsorbed because the intestine does not have the enzyme to break them down. Beans, peas, and lentils are primary examples. Polyols: also known as sugar alcohols, are found naturally in some fruits and vegetables and also added to sugar-free gum, mints, and cough drops. The names of some of these artificial sweeteners end in ol- like sorbitol, xylitol, mannitol, and malitol. Apples, pears, stone-fruits, mushrooms, and cauliflower would also be high sources of polyols. It may seem like a lot of foods will be “off limits”, but keep in mind this is only during the elimination phase and hopefully you will be able to add back some of your favorite foods, or other versions of them. This article is intended as an introduction to the low FODMAP diet and is not a complete or instructional guide to the Elimination Diet/ Carbohydrate Challenge. Always consult a doctor or medical professional for diagnosing medical conditions and treatment options. If you are interested in learning more or participating in a free Virtual Group please contact me at: carena@carenalowenthal.com Carena Lowenthal, MS, RD, CDN (917) 882-5033 Here are a few recipes and resources to learn more: med.monash.edu: Monash University, where the FODMAP diet was developed. blog.katescarlata.com and KateScarlata.com: the IBS and FODMAPs expert the Monash University LOW FODMAP diet App for your iPhone Summer Squash Salad: 2 small zucchini squash (washed and trimmed), 1 small summer squash (washed and trimmed), 3 T. fresh lemon juice, 2 T. olive oil OR garlic infused oil, 1-2 t. Dijon mustard (no onion), 1/3 cup crumbled feta cheese, fresh herbs: parsley, mint, basil as desired, ¼ c toasted pine nuts, salt and pepper to taste. In a medium bowl, combine the zucchini and summer squash. Whisk the lemon juice, olive oil, mustard, salt and pepper and drizzle over the squash. Toss in the feta, pine nuts and herbs. Serve immediately. Greek Turkey Burgers with Tzatziki Sauce: 1 pound ground white meat turkey, 1 pound ground dark meat turkey, ½ c fresh chopped dill, ½ c pitted Kalamata olives, juice of ½-1 lemon, 1 c reduced- fat feta cheese. Tzatziki Sauce: 1 c plain Greek yogurt (or lactose free yogurt if you are doing the elimination diet), juice of ¼ lemon, ¼ c diced cucumber, 2 T. chopped fresh dill. Combine all ingredients for the burgers and mix well. Form into 10-12 burgers and grill until the internal temperature reaches 165 degrees F. Can freeze leftover cooked or raw patties for later use. For Tzatziki Sauce, combine all ingredients and place a bit on top of burgers to serve. (Recipes adapted from blog.katescarlata.com)

Spring Cleaning

Spring Cleaning

It’s been a long winter and finally spring is here.  It’s time to move the winter clothes to the back of the closet and dig out those sundresses and sandals.  While you are at it, it is the perfect time to clean out your kitchen cabinets and get rid of the heavy, comfort food type stuff lurking around and make room for lots of fresh, wholesome ingredients.  Where to begin?

Let’s start with the sugars.  Take a break from sugars, sweets, and corn syrupy stuff and look at all the fruit that is available and looking great.  No more candy, cookies, cake and ice cream.  Change to strawberries, apples, blood oranges and fruit pops.  Make a banana split with bananas, peanut butter and unsweetened coconut or raisins.  Try water, unsweetened ice tea or seltzer instead of soda.  Even diet drinks should be eliminated because they make you crave more sweets.  Keep one small piece of dark chocolate a day if you like, as it does have some health benefits and will help with cravings.

Next; the starches.  Get rid of the pastas, rice dishes, and breakfast foods like bagels and French toast and opt for more wholesome grains. Quinoa, wheat berries, sweet potatoes and barley are great for lunch or dinner, and steel cut oats are perfect for breakfast.  Try having dinner a few nights a week with no carbs (yes it’s possible).

Watch the salt.  It’s not good if you have high blood pressure plus it will puff you up (salt makes you retain water and gives you a bloated feeling). Don’t add salt and use a minimal amount when cooking.  Avoid processed and canned foods like soups and sauces.  Experiment with different herbs and spices.  Buy low sodium versions of essentials or dilute, and get unsalted versions of favorite snacks like nuts.  

Saturated Fat.  It’s worse for your cholesterol than cholesterol itself, so watch it.  It’s found mainly in animal products, such as butter, cream, red meat, cheese and also in fried foods and prepared foods.  Switch to non-fat milk, almond milk, or soy milk (can alternate), lean chicken or turkey, and non-fat greek yogurt instead of sour cream.

Get moving, as long as you are in good health there is nothing better that getting your heart rate up with aerobic exercise and building bone strength with weight baring exercises.  Exercise increases your metabolism and helps you feel great.  It is fun to do alone or with friends, and you can spend as much or little time with it as you want.

Spring Rolls

Ingredients:  Spring roll wrappers, leaf lettuce, torn, spicy peanut sauce (recipe below), rice noodles, cooked, rice wine vinegar (to add to the noodles so they don’t stick), carrots shredded, cilantro, torn, mint, torn, basil, torn, napa cabbage, chopped, cucumbers, chopped.

Soak the wrappers, one at a time in warm water until pliable.  Put on a plate and top with lettuce, 1 T. sauce, some noodles, carrots, cucumbers, cabbage and herbs and then wrap up like a burrito.  Cut in half on the diagonal and serve when ready.

Spicy Peanut Sauce:  Cook ¼ cup chopped onion and 2 chopped garlic cloves (with optional red pepper flakes) in 2 T. oil until onion is translucent, then add 2 T. natural peanut butter, ¼ cup water, 2 T. hoisin sauce, 2 t. tomato paste or ketchup and 1 ½ t. sugar.  Cook about 5 minutes on med- low heat. 

Enjoy!

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

carena@carenalowenthal.com

A New Year

Happy New Year! Usually in the New Year people make resolutions such as eating healthier, working out more, losing weight or stopping bad habits like smoking. While the intentions are good, motivation to change a habit can be short lived, often because these habits are a way of life and changing something so ingrained in ourselves takes a lot of work. Don’t we all have enough going on that we just want to relax, read a book, or take a long hot shower?

How can this year be different, in a positive way? We can start with looking at your strengths and what you did well this year instead of what is “wrong”. What are you good at, what do you enjoy doing? Are you a great cook but just haven’t been that motivated since the kids moved out of the house? Were you a swimmer when you were a kid or in college? Do you like to socialize with friends and plan events or entertain? Do you cook healthy meals for your kids and grandkids? For all these positive things, give yourself a little pat on the back and express gratitude for all that you have. Think about how to incorporate more of your strengths (or interests) into your daily life.

As to what you can add to your life to help with your health goals:

1) Write it out, studies show that keeping a journal or daily food log helps with weight loss and overall health. Get a plain old notebook and write down what you eat, it will help keep you accountable and aware of trends and patterns. Also jot down when you exercise, how you feel and any other thoughts that pop up. Are you having sabotaging thoughts? If so try to work these out on paper. And remember that we don’t have to be perfect, don’t be so hard on yourself if you have a slip up, just get back up as soon as you can.

2) Plan to succeed. If you make a plan of what you will eat each day and have the groceries you need on hand, prepare foods in advance, look at menus before you go out, have a healthy snack before you wind up at a party that will have tons of unhealthy options, you will do better. Can you pack a lunch when you are going to be out all day? Think of good options. If you fail to plan, you are essentially planning to fail.

3) See your future, what will it look and feel like. Can you walk 3 flights of steps without getting winded? Can you fit into your favorite little black dress by the party next month? Did you start eating a healthy breakfast instead of donuts each day? Did you get off your medication or lower the dose? Make a vision board; use a cork board, a refrigerator, an empty wall or go online to a site like pinterest and create your vision with pictures and motivational quotes.

4) Focus on you! We give, we give, we give and often without expecting anything in return. But we lose so much if we don’t give to ourselves. We must take the time to exercise, to eat healthy foods, to take some quiet time (possibly meditation), and to sleep. These are important life choices that our loved ones would want us to make, so don’t feel guilty- you will be around longer to enjoy your life and be less of a burden on those loved ones too.

5) Try something new. Step outside your comfort zone and discover a whole new world awaiting you. Is it a new recipe, restaurant, or exercise class? Is it organizing a monthly dinner party with your friends where each person brings a healthy dish? You get to decide, try and be creative and have fun with it.

Three –Bean Chili with Smoked Tempeh: (perfect for winter nights or super bowl) serves 8: 1 large onion sliced, 1 red or green bell pepper, cored, seeded and diced, 1 (28 oz) can chopped plum tomatoes undrained, 1 (15 oz) can black bean undrained, 1 (15 oz) can Great Northern or cannellini beans undrained, 1 (15 oz) can kidney beans undrained, ½ cup smoked (or any other) tempeh chopped, 2 cloves garlic chopped, 2 tsp salt, 1 T chili powder. In a heavy dry pan, sauté the onion and pepper over medium heat until onions begin to brown. If ingredients begin to stick, add water , ¼ cup at a time. Add all remaining ingredients and cook covered on medium-low heat for 1 hour. Serve or save for a rainy day (it gets better after a few days in the fridge).

Hot Artichoke Dip (serves 12-15) 1 (15 oz) can chickpeas/ garbanzo beans undrained, 1 (14 oz) can artichokes drained, 2 cloves garlic, 1 tsp salt, ½ tsp hot sauce of choice. Preheat oven to 425. Puree all ingredients in a food processor or blender until thick and smooth, Place in an oven-safe casserole and bake for 12-15 minutes. Serve with whole-wheat pita or as a dip with vegetables.

From “The Vegan Cheat Sheet”, Amy Cramer and Lisa McComsey

Carena Lowenthal, MS, RD, CDN (917) 882-5033 carena@carenalowenthal.com