Nutrition 365 Includes Summer

To many people the summer reminds them of BBQ’s, burgers, beers and the beach. While these are wonderful memories for some, and weekly or daily occurrences for others, it is important to mention how there is a tendency to gain weight over the summer (contrary to what would seem to make sense). You may be thinking of all the bike rides, hikes and tennis games that you plan to do, but then find you didn’t get around to it. Before you know it, August arrives and it is time for school to start.

So what can you do to be healthier this summer? How can you eat healthy nourishing foods, exercise most days of the week, limit empty calorie drinks and feel great about yourself and your summer? I've put together a few ideas below so check them out and see how many you can try this summer.

Eat Healthy Nourishing Food

• For the BBQ, instead of burgers and hot dogs, skewer the same size pieces of zucchini, yellow squash, peppers, onions and mushrooms. Add cubes of tuna or tofu for extra protein if you like. Lightly coat with olive oil and grill. 
• Grill slices of eggplant coated lightly in olive oil with a sprinkle of salt and pepper, and make into sandwiches on toasted ciabatta bread and spread lightly with goat cheese.
• Make a black bean and corn salad with fresh corn (which you can grill; soak in water, then grill with husks on). Add some olive oil, vinegar, salt and pepper and you have a nice side dish.
• Make veggie burgers on the grill, either homemade or frozen. Top with slices of fresh tomato, pickles and red onion on a whole grain bun.
• Make fish (or shrimp) tacos. Take your favorite fish; marinate it with olive oil, lime juice, lemon zest and some chili powder. Cook on the grill (may need a grill basket), then add to soft tortillas with cilantro dressing, guacamole, tomatoes, and lettuce.
• Skip the high fat mayonnaise side dishes and opt for lower fat versions. Instead of potato salad with mayo, roast cubed potatoes and halved brussel sprouts with olive oil, salt and pepper. When done and cooled, add vinaigrette and enjoy.
• Make a salad with all your favorite greens then add grilled peach slices and vinaigrette for a sweet and tangy flavor.
• So many fruits and vegetables are in season so try to have as many varieties and colors as possible. This makes it a great time to visit your local farmers markets if you haven’t been lately. Buy local to support your local farmers and our environment.
• Make a nice cold soup like gazpacho or a chilled cucumber salad. Use your imagination; add pitted olives, peaches, beans, or strawberries, as a start.
• Serve watermelon for dessert and for a twist squeeze lime wedges or sprinkle with chili pepper or sea salt.

Make Exercising a Priority

• Set up an adult play date. Enlist a friend or neighbor, or your long lost friend you’ve been meaning to make plans with to do an activity together. Go for a walk, a hike, a bike ride, or play tennis.
• Get your kids or grandkids (or both) to be active with you. Take a sunset walk after dinner, look for seashells all along the beach, go to the park and play a game of Frisbee.
• Pick something indoors to get out of the heat. This may be the time to finally try yoga, zumba, pilates, belly dancing, or karate.
• Do your exercise early in the morning when its cooler. You'll be done early and can go about your day before you get sidetracked or talk yourself out of it. And if you have the time or the mood strikes, you have the option to exercise again later in the day. You will also have more energy for the day and feel better about what you have accomplished. 
• Note: While exercise can help you get healthy and aid in weight loss, don't undo your progress by thinking you can eat whatever you want because you exercised. If you typically feel hungry post-workout, have quick and healthy snacks ready to grab instead of a double cheeseburger! 

Drink Low Calorie/No Calorie Drinks

• Water, water, water: anyway you like it. Flavored with cucumbers, lemons or strawberries, this is what your body needs the most of these hot summer days.
• Iced tea, or iced coffee are great but skip the cream and sugar. Use low fat or non-fat milk and a calorie free sweetener. Skip the frozen iced drinks, whether from a coffee place or a bar – these can wreck havoc on your weight loss and healthy living attempts.
• Diet soda vs. regular soda: there is a lot in the news about both. Opt for Club Soda, or any bubbly water and add your own flavor if you like, lemon or orange slices, a raspberry or two.
• You may have a taste for milkshakes, but trade a traditional version for a smoothie with fresh fruit, ice, non-fat milk or non-dairy alternative (like almond or soy milk), and a teaspoon of agave. Satisfies the urge without the bulge.
• If you are going to have alcohol, limit it to 1 drink for women and 2 for men. Drink light beer or a wine spritzer and stay clear of pina coladas, margaritas, daiquiris and other drinks with sweeteners added. Always follow up with drinking water as alcohol can be dehydrating.

All around good tips:

• Take inventory of where you are in your life and what would best meet your needs for the summer. If you have been busy, busy, busy give yourself a much needed summer break. You will go back in the fall, or whenever you are ready. If you have been taking it too easy all year, then get moving. Exercise, eat right, watch what you drink, and do what you need to do.
• Catch up on a good summer read or another hobby. It's good for your mind and will keep you away from the kitchen. Have you wanted to watch a movie but haven’t had the time? Go for it but bring your own snacks (veggies, air-popped popcorn, apple slices, grapes).
• Clean out the clutter. This is the time to clean out your closets, your kids' rooms, the basement, and have a garage sale or donate the items to charity. I’m sure you have heard this before, but if you haven’t worn it in a year, in 3 years, in 5 years, in 20 years, you probably wont ever wear it again. Get rid of it.
• Help someone out. Do you have an out-of-work friend? Offer to take him/her for coffee, help with a resume, practice interviewing questions, whatever s/he needs. Do you have grandkids? Offer to babysit them (yes, I know my parents will love this one). Foster or adopt a pet. There are countless organizations that list dogs daily that were rescued and need homes. Fostering is a nice way to see if it’s something for you and help save a dog’s life, plus it’s great encouragement to exercise.
• Clean up after yourself, and others. Try to use recycled materials and recycle what you do use. Use less paper products and take a cup or water bottle with you each day. Bring a bagged lunch to work, it will save you money, be healthier, and save waste from being generated. 
• Relax. Stress can be just as bad for you as not including physical activity or eating unhealthily. Try meditation, yoga, acupuncture, massage. Whatever works for you will be great for you and those around you.

Recipes

Spinach, Avocado, and Mango Salad Recipe

Ingredients

• 1/4 cup orange juice 
• 2 tablespoons vinegar, red wine 
• 1 tablespoon oil, hazelnut, or almond oil, or canola oil 
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt, or to taste 
• Pepper to taste 
• 10 cups baby spinach (about 8 ounces) 
• 1 1/2 cups lettuce, radicchio, torn into bite-sized pieces 
• 10 small radishes (1 bunch), sliced 
• 1 small mango, ripe, sliced 
• 1 medium avocado, sliced 

Preparation

• To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
• To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. 
• Add the dressing; toss to coat. Garnish each serving with avocado slices. 

Grilled Lemon-Herb Halibut Recipe (adapted from Healthy Living)

Ingredients

• 2 x 12 ounce(s) halibut steaks 
• 2 tablespoons lemon juice 
• 1 tablespoon oregano, fresh, or 1/2 teaspoon dried 
• 2 teaspoon olive oil 
• 2 clove(s) garlic, minced 
• 1 teaspoon lemon-pepper seasoning 
• Fresh oregano
• Lemon wedges 

Recipe Tip: Marinate 30 to 90 minutes.

Preparation

• Thaw fish, if frozen. Rinse fish; pat dry with paper towels. For marinade, in a shallow dish, combine lemon juice, snipped or crushed oregano or thyme, oil, garlic, and lemon-pepper seasoning. Add fish; turn to coat with marinade. Cover and marinate in refrigerator for at least 30 minutes or up to 1 1/2 hours, turning fish steaks occasionally.
• Drain fish, reserving marinade. Place fish on the grill until fish flakes easily when tested with a fork, turning once and brushing once with reserved marinade halfway through grilling. Discard any remaining marinade. If desired, garnish with fresh oregano or thyme leaves and serve with lemon wedges.

Cancer Connection: Food, Inflammation & Cancer Risk

What is it about the connection between the foods we eat, the inflammation they cause, and the link to cancer?

When we get injured or catch an infection, our body’s immune cells spring into action. Immune cells travel through the bloodstream to the injured area, and they call in more immune cells. We can sometimes see the effects of the increased blood flow and immune cells to an injured area when it becomes red, warm and/or swells. This is acute inflammation and it’s a normal, protective response. It happens immediately and can last from hours to days. When it ends, the increased immune cells die and/or disperse. But when the immune response never ends it can become harmful. And when the body is in a state of constant, low-level inflammation, called chronic inflammation, it can actually promote tumor development.

Certain foods can lead to inflammation. This prolonged inflammation can damage your body’s healthy cells and tissue, and weaken your immune system. This weakened state can increase your risk of diseases like cancer. However, some inflammation is necessary. Your body’s inflammatory response is essential for you to heal. This response tells your body’s immune system to send white blood cells and chemicals to help fight off infection or repair an injury. But when inflammation persists, or when your body triggers a response when you don’t have an infection or injury, that is when there is concern. Other causes of chronic inflammation can include obesity, smoking, stress, lack of exercise, and exposure to secondhand smoke. Chronic inflammation often shows no signs, so taking a proactive approach with a healthy diet can reduce chronic inflammation and lower your cancer risks.The American Institute for Cancer Research estimates that 33.3% of cancers can be prevented by following guidelines for a healthy diet, physical activity and maintaining a healthy weight.

How do you protect yourself from harmful cancer promoting foods? Choose the right foods and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process. Foods that appear on this list of foods to limit or avoid, interestingly enough, also appear on lists that are bad for your heart and also lead to obesity (another risk factor for inflammation).

Foods that inflame
Try to avoid or limit these foods as much as possible:

• Refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• Soda and other sugar-sweetened beverages, such as juice
• Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• Margarine, shortening and lard

Potential triggers of inflammation also include gluten, dairy, soy and corn.

Anti-inflammation foods
On the flip side some foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease. Examples include fruits and vegetables such as blueberries, apples and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory eating
To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. The mind/body/spirit connection is at work here which can help you experience improvement in mood and overall quality of life.

Foods that combat inflammation
Include plenty of these anti-inflammatory foods in your diet:

• Tomatoes
• Olive oil
• Green leafy vegetables, such as spinach, kale, chard, and collards
• Nuts like almonds and walnuts
• Fatty fish like salmon, mackerel, tuna, and sardines
• Fruits such as strawberries, blueberries, cherries, and oranges
• Spices such as turmeric, ginger, cardamom, cinnamon, cloves, rosemary, sage and thyme

How to make a change to your diet

Add more plant foods to your plate!

Plant foods are the only foods that contain anti-inflammatory phytonutrients. Plus, they are high in the antioxidants and fiber your body needs to stay cancer-free. Fiber also can lower levels of C-reactive protein (CRP), a protein in the blood that signals inflammation.The American Institute for Cancer Research (AICR) recommends filling at least two-thirds of your plate with plant foods.
Make one-half of your plate non-starchy vegetables and/or fruits of all colors.
Make one-quarter of your plate whole grains or starchy vegetables, like potatoes, corn and peas.

Limit processed foods
Choose whole, fresh foods while preparing your own food to maximize nutrients and phytonutrients. These nutrients keep us healthy in many ways, while reducing inflammation. Processed foods are lower in nutrients and higher in refined sugars, flours and fats. They’re also usually loaded with artificial ingredients that can increase CRP levels (a blood test that measure inflammation in your body). Skip highly processed foods, like fast food, packaged and instant foods. Avoid high-fructose corn syrup, trans-fats (hydrogenated or partially hydrogenated oils) and high sodium foods.

Balance fatty acids
Omega-3 fatty acids can help protect your body from chronic inflammation. On the other hand, omega-6 fatty acids increase inflammation. The key is balance, so you’ll take in more omega-3 and less omega-6.

• Eat foods high in omega-3 fatty acids, such as salmon, tuna, halibut, flaxseeds, chia seeds, walnuts, pecans and avocado.
• Use oils high in omega-3, such as olive and canola.
• Avoid or limit oils high in omega-6, such as corn, sunflower, peanut and soybean.
• Read the ingredients on packaged foods. Limit foods made with refined vegetable oils high in omega-6. You’ll find these oils in most snack foods, cookies, crackers and sweets.

Limit red meat
Eating too much red meat, like beef, lamb, pork, deer and buffalo, can increase your cancer risks. Try to limit red meat to 8 oz. OR LESS each week to keep your cancer risks low. Try replacing red meat with the following high protein foods to help reduce chronic inflammation.

• If having animal proteins, choose skinless chicken, turkey and fish. 
• Replace animal proteins with plant proteins, such as beans and lentils, at some meals. 
• Choose lean meat, milk, cheese and eggs from pasture-raised and hormone-free animals. 

Eat more fermented foods
Fermented foods such as yogurt, sauerkraut and miso contain probiotics that help reduce inflammation. To get the most health perks, eat at least one small serving of a fermented food each day.

• Choose low-fat, plain organic yogurt and kefir.
• Try fermented vegetables, such as sauerkraut and kimchi, with a sandwich or salad.
• Enjoy a cup of miso soup or kombucha tea.

Other ways to help reduce your risk

Stay at–or get to–a healthy body weight
Scientists now know that body fat is an active metabolic tissue that pumps out hormones and other substances the body needs. But excess body fat can lead to high levels of certain hormones and proteins, which can then trigger inflammation throughout the body. Evidence shows that excess body fat plays a convincing role in seven cancers, including endometrial, esophageal, and post-menopausal breast. Its role in chronic inflammation may be one reason why.

Be physically active
Studies suggest that physical activity may play a role in reducing chronic inflammation. People who exercise regularly have lower signs of chronic inflammation. AICR’s expert report found that physical activity reduces the risk of colorectal cancer, and probably post-menopausal breast and endometrial cancer as well. It also was found to decrease the risk of gaining weight and being overweight. Physical activity by itself and/or its role in maintaining a healthy weight may be the reason it lowers inflammation. Either way, the benefits of physical activity are clear, for cancer and many other diseases. AICR recommends 30 minutes or more of daily moderate physical activity for cancer prevention. People looking to lose weight may need 60 minutes or more.

SIDE NOTE ABOUT FIBER: Consumption of unrefined whole grain carbohydrates as a preferred choice has a double action: it limits the elevation of post meal blood glucose and ensures a high fiber intake. Whole grain cereals have a lower glycemic index (GI) than refined products made with white flour, white rice and sugar. The consumption of low-GI foods helps avoid sudden increases in blood glucose, limits the secretion of insulin, and, therefore, inflammation. Low-GI foods have an anti-atherogenic action, decreases the production of atherogenic lipoproteins, oxidized LDL and inflammatory markers. The consumption of whole grains, legumes and other plant foods recommended by the Mediterranean Diet brings a high amount of fiber (β-glucans, arabinoxylans, galactomannans, pectins) that increases satiety and helps to control weight. Numerous scientific results showed that dietary fiber promotes gut health and prevents cardiovascular disease, cancer, obesity and diabetes. In the gut, prebiotic fiber, the type of fiber that feeds natural bacteria in the gut such as inulin, lactulose and galactooligosaccharides, can be selectively fermented by Bifidobacteria and/or Lactobacilli. The growth of these microorganisms maintains homeostasis and functionality of the intestinal microbiota and reduces the risk of dysbiosis. Moreover, fiber is an effective “carrier” of bioactive antioxidants (vitamins C and E, carotenoids, and polyphenols).

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Test your CC IQ

1. Which is higher in Omega 3, canola or olive oil?
2. What has more fiber, corn flakes, bran flakes or oatmeal?
3. How many grams of fiber is recommended for women, 5-10, 10-15, 15-20, 20-25 g/ day? 
4. How many grams of fiber in an apple, pear, orange or banana?
5. Polyphenols are found in what foods? 
6. True or False - if you get your antioxidants from supplements, it’s just as good as if from foods?
7. True of False - dietary fibers favors an enlargement of the bulk of stool, increases intestinal transit time, and reduces the contact of potentially carcinogenic and toxic compounds with gastrointestinal epithelium
8. True or False - overall good nutrition helps enhance the body's immune system and provides antioxidants to reduce inflammatory stress
9. True or False - saturated fat from meats, butter, cream sauces, fried foods and trans fat found in many processed foods should be included every day
10. True or False - quality and duration of sleep and other lifestyle factors can have a direct impact on inflammation

1. Canola oil 2. Bran flakes (but check labels and portions sizes) 3. 20-25 gm/day for women 4. 3.6, 5.5, 3.1, 3.1 5. Teas, coffee, red wine, dark chocolate, fruits, veggies, legumes, nuts, seeds, and high quality herbs and spices such as cinnamon, cloves and Peppermint. 6. False 7. True 8. True 9. False 10. True

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Recipes

Tumeric and Coconut Roasted Butternut Squash Soup

Ingredients

• 3 meduim size butternut squash
• 1 tablespoon of olive oil
• salt and pepper to taste
• 3 (15 ounce) cans of coconut milk
• 16 ounces of vegetable stock
• 1 tablespoon of granulated onion
• 4 teaspoons of turmeric
• 2 teaspoons of cinnamon
• ½ teaspoon of cayenne pepper
• ½ teaspoon of ginger
• ½ teaspoon garlic powder
• ½ teaspoon of salt
• ¼ teaspoon of cumin
• ¼ teaspoon of cloves

Instructions

1. Preheat the oven to 400 degrees Fahrenheit.
2. Using a large knife, carefully cut the butternut squash in half lengthwise. Scoop out the seeds.
3. Lay the butternut squash halves face up on a foil-lined baking sheet.
4. Drizzle with olive oil, salt, and pepper.
5. Roast in the oven for 1 hour, or until the squash is golden brown on the edges.
6. Remove the squash from the oven and let it rest until it is cool enough to handle.
7. Gently scoop the roasted butternut squash out of the skin and into a large soup pot. Discard the skin.
8. Add the coconut milk and turn the heat to medium, allow the coconut milk and butternut squash to warm for 10 minutes, stirring occasionally.
9. Add the vegetable stock and all of the spices.
10. Using an immersion blender, blend all of the ingredients together until the soup is smooth and creamy.
11. Allow to cook over medium heat for another 30 minutes, stirring occasionally. 
12. Serve and enjoy!

Vegan Turmeric Quinoa Power Bowls

Ingredients

• 7 small yellow potatoes
• 15 oz. can chickpeas
• 2 tsp turmeric
• 1 tsp paprika
• 1 Tbsp coconut oil
• ¼ cup quinoa
• salt/pepper
• 4 kale leaves
• ½ Tbsp olive oil
• 1 avocado

Instructions

• Preheat oven to 350 degrees.
• Slice the potatoes into strips and lay flat on ½ of a baking sheet. Spray/drizzle them with coconut oil and sprinkle 1 tsp of turmeric over them. Add salt/pepper to taste.
• Roast for 5 minutes while you drain and rinse the chickpeas.
• Place the chickpeas in a mixing bowl and add 1 tsp of paprika, coating them evenly. Lay the chickpeas on the other ½ of the baking sheet.
• Roast the chickpeas and the potatoes for about 25 minutes (or until the potatoes are a little bit soft).
• Cook the quinoa with ½ cup of water. Once the quinoa is cooked, add 1 tsp of turmeric (salt/pepper to taste), mix together, and let cool.
• Wash the kale and massage the olive oil over the leaves. Separate the leaves into the 4 bowls.
• Slice the avocado and split into the 4 bowls.
• Add the quinoa and roasted chickpeas/potatoes to the bowls and serve!

Breakfast and Celiac/Gluten Intolerance

Every day starts a new beginning. Every morning a new chance and a new challenge. Every year, new resolutions and goals. Let this year be the one when change happens, let this day be the day you get started, let each moment be a gift. Do what you love and love what you do. Be who you are, be present and be confident. We are all born with unique and special talents, abilities and strengths - so let’s use them!

Breakfast

You may be wondering if you really need to eat breakfast and why?
Or what is a good choice for breakfast?

Breakfast is important! One of the reasons is that it literally breaks the fast from dinner the previous night. After so many hours of sleep, you need to recharge your batteries with some healthy fuel. This also helps rev up your metabolism, which is especially important if you are trying to lose weight. A nice thing about breakfast is that there are so many options that are easy to prepare and eat on the run, and can also really fill you up until your next meal. Studies show that people who eat a nutritious breakfast are less likely to overeat at their next meal and also perform better throughout the day.

Let’s look at some good options:

• Egg white omelet with veggies and a sprinkle of cheese (include 1 egg yolk if desired)
• High fiber cereal with non-fat, 1%, rice, coconut or almond milk
• Whole Grain English Muffin with 1 T. peanut or almond butter and 1/2 sliced banana
• Slow cooking oatmeal with ¼ c. blueberries and 1 T. maple syrup
• 2 slices turkey bacon with 1 slice whole grain toast
• ½ c. cottage cheese with 1 c. cut up cantaloupe
• Yogurt, fruit and granola parfait
• Smoothie (my go-to recipe is below)

And enjoy that cup of coffee or tea if you like, but not all dressed up with sugar and fat! Make it or order it plain with non-fat or 1% milk and no added sugar. Some of the drinks you can order often have more calories than you would normally take in before dinner on a balanced meal plan!

Gluten

There has been a lot of talk in the media about gluten...whether eating a gluten-free diet to lose weight or avoiding gluten altogether because of an autoimmune disease, known as celiac disease.

What is gluten? Gluten is a protein composite that gives dough its elastic texture. Gluten is also responsible for the rising and shape of the dough and gives the final product a more chewy texture. It is found in food processed from wheat, rye, and barley. Gluten is also found in foods such as pasta, bread, flour tortillas, cookies, cakes, muffins, pastries, beer, gravy, and sauces (often hidden to the average consumer).

Celiac disease is an autoimmune disease where one gets an immune reaction in the small intestine from eating gluten. Over time, if dietary changes are not made, the immune reaction will lead to inflammation along the lining of the small intestine (the villi) and inhibit absorption of some nutrients. This intestinal damage can lead to weight loss, bloating, diarrhea, as well as malnutrition in children. Other symptoms include anemia, which results from iron deficiency, loss of bone density, itchy skin rashes, headaches and fatigue, joint pain, and acid reflux and heartburn. There is no cure for celiac disease and the precise cause is unknown, although it is most common in Caucasians and risk factors including Type 1 diabetes and Downs Syndrome. Treatment includes following a strict gluten-free diet to help alleviate symptoms and repair any damages that may have been done to the small intestine.

Gluten sensitivity, on the other hand, apply to people who do not meet the strict diagnostic criteria for celiac disease but found that when they eliminated or limited gluten in their diet, symptoms such as fatigue, gastrointestinal discomforts and neurological issues disappeared. In some cases, their doctors felt that their assessment of their gluten sensitivity is correct, while other doctors are still debating whether gluten sensitivity is even a real medical condition. Some argue that gluten sensitivity might be the precursor to celiac disease, while other think the two might be two completely different conditions. Still others believe that certain people may feel better with limited gluten in their diet because gluten is found in many types of processed and high fat, high sugar foods, and when you eliminate these foods from your diet, your health is bound to improve.

In short if you are gluten sensitive or have celiac disease, you should avoid gluten to the best of your abilities. Culprits include but are not limited to products that contain wheat, rye, and barley. Moreover, always be sure to check the ingredients on the labels to make sure that it doesn’t contain gluten or explicitly states that it is gluten-free. Last but not least, there are many products that usually contain gluten that are made gluten-free to cater to people with celiac disease or gluten sensitivity.

Recipes

Penne al Forno

Serves 4
While you don’t need to bake this dish, it finishes off nicely in the oven, helping everything set and giving the sauce a slightly caramelized taste.

• 8–10 fresh basil leaves
• 2 carrots, sliced
• 2 stalks celery, sliced
• 2 zucchini, sliced
• 1/2 yellow onion, chopped
• Water
• 16 ounces brown rice penne pasta
• 2 roasted red peppers, chopped
• 3 Roma tomatoes, chopped
• 6–8 green olives stuffed with garlic, sliced, or ¼ cup pitted whole kalamata olives
• 2 cups Basic Tomato Sauce (see below)
• Options: 2 cups rinsed cooked cannellini beans

Roll the basil leaves tightly and slice them into ribbons. Over medium heat, sauté the carrots, celery, zucchini, and onion for about 3 to 5 minutes (this will ensure they are soft enough by the time they are done baking and will help all the flavors meld). Bring the water to a boil. Add the brown rice pasta and stir. Cook the pasta until it is slightly underdone (it will finish cooking in the oven). Immediately mix all the ingredients together in deep baking dish. Cover the dish. Bake the pasta at 350 degrees F for 10 to 12 minutes. If you want to add the beans, stir them into the pasta just after it comes out of the oven.

Making It Simple: Slice all the veggies and forgo sautéing them. Just throw it all in a baking dish and bake it for about 15 to 20 minutes. Tip: Cook the pasta after you are done preparing the veggies so that it does not sit for a long time.

Source:21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Basic Tomato Sauce

Serves 3
Roma tomatoes are the tomatoes par excellence for sauces. They are inexpensive, and you’ll taste their depth of flavor and robustness in the finished dish.

• 1/2 yellow onion, diced
• 2 cloves garlic, minced
• 4 medium tomatoes (preferably large Romas), chopped
• 1/4 cup water
• 1/8 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 teaspoon chopped fresh thyme or oregano or 1/2 teaspoon chopped fresh rosemary
• Options: 1/4 teaspoon ground cumin; 3 tablespoons chopped fresh basil or cilantro

Over medium heat, sauté the onion until it turns a rich brown color. Add the garlic and sauté for 1 more minute. Add the tomatoes and then the water and stir. Add the salt, pepper, and thyme/oregano/rosemary. Simmer the tomatoes until they turn into a sauce (only 3 or 4 minutes for a very fresh tomato sauce, and about 7 to 10 minutes for a smooth, heavily cooked sauce). Press on the tomatoes every 30 seconds or so as they cook to help them release their juices. Add extra water as needed to achieve the desired consistency. Options: If you use cumin, add it along with the salt and pepper. If you are using fresh basil, stir it into the sauce immediately after it comes off the heat. Only cook the sauce for 3 to 4 minutes and as soon as it comes off the heat, stir in the fresh cilantro.

Making It Simple: Instead of chopping and cooking down the tomatoes, stir in 12 ounces of crushed fire-roasted tomatoes and simmer the sauce until it’s warm.

Go To Smoothie

• 1/2 banana
• 1/2 cup berries (blueberries and strawberries)
• 1 large T nonfat vanilla yogurt
• 1 large T natural peanut butter
• 3/4 c nonfat milk
• ice cubes
• Optional: (1/2 c spinach, kale or other green leafy vegetable)

Blend and enjoy!

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