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

Celiac Disease/ Gluten Sensitivity

What is Celiac Disease/Gluten Sensitivity?

There is a lot of talk nowadays about gluten, whether it is eating a gluten-free diet to lose weight or avoiding gluten altogether because of an autoimmune disease, known as celiac disease. First off, 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.

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 defiecient, 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 include Type 1 diabetes and Down syndrome)  but 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.  

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.

Per serving:

• Calories: 607
• Fat: 4.4 g
• Saturated Fat: 0.8 g
• Calories from Fat: 6.1
• Cholesterol: 0
• Protein: 22 g
• Carbohydrates: 119 g
• Sugar: 14.8 g
• Fiber: 10.9 g
• Sodium: 133 mg
• Calcium: 88 mg
• Iron: 5.8 mg
• Vitamin C: 103.3 mg
• Beta Carotene: 3853 mcg
• Vitamin E: 3.7 mg

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. 

Per serving:

• Calories: 24
• Fat: 0.2 g
• Saturated Fat: 0 g
• Calories from Fat: 6.3
• Cholesterol: 0
• Protein: 1 g
• Carbohydrates: 5.3 g
• Sugar: 2.7 g
• Fiber: 1.2 g
• Sodium: 104 mg
• Calcium: 17 mg
• Iron: 0.4 mg
• Vitamin C: 11.5 mg
• Beta Carotene: 328 mcg
• Vitamin E: 0.4 mg

Carena Lowenthal, MS, RD, CDN

Nutrition 365 LLC

(917) 882-5033

carena@carenalowenthal.com

Vacation Motivation

  I have found that as we get older it takes longer to see the results of our hard work.  I've heard it so many times from my clients, but I can now tell you first hand now how true it is.  Since the summer is now more than half over, and bathing suit season has an end point that I can even see is approaching, it's starting to get tempting to slow down on the workouts and ease off the intense dietary restrictions (well somewhat intense).
  What to do?  What sets a person apart to succeed or fail?  Accountability, appointments, and planning all take time but will be the difference for many.  Knowing that you have to "report in" will keep you in line, as well as writing it all down, planning in advance how you are going to navigate to "buffet", and plan a workout or walk in your day so it doesn't slip by.
  Put it into action!  Make a plan today, sign up for a class or a training session, log in your food intake, and keep reviewing your goals, your WHY. The more healthy good foods you can incorporate into your diet, the better you will feel.  Today I worked out with my trainer, I went to the store to pick up extra fruits and veggies, and I'm planning a healthy dinner for the family.

Lynn's Meatloaf:
2 stalks celery, chopped
1/2 onion, chopped
2 cloves garlic, minced or pressed
10 oz firm tofu, drained
1/4 c walnuts, finely ground
12 oz vegetarian meat crumbles
1 1/4 c quick-cooking oats
3 T soy sauce
2 T ketchup (additional for topping)
1 T Dijon mustard
2 t dried parsley
1/2 t each thyme, sage, rosemary
Ketchup to taste
Preheat over to 375.  Spray a loaf pan.  Saute the celery, onion, and garlic on high heat in sprayed skillet for 5 min until tender.  Remove from heat and cool.  Mash the tofu in a large bowl.  Stir in the cooked mixture and remaining ingredients, and combine well.  Spoon the mixture into a loaf pan.  Top with a layer of ketchup.  Bake for 55-60 min, or until a toothpick inserted in the center comes out clean.
* From The Engine 2 Diet, Rip Esselstyn

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

Changes, fluctuations and balance

"Change is good" is something we hear often.  If it's so good then why is it so hard?  Fear of the unknown can cause anxiety and having to learn something new takes effort, so in many ways the comfort of doing it the same way appears to be the easy way.  Easy is good, so why must we have challenges?  Is is during these challenges that we grow, become excited and renewed, and become better versions of ourselves.
My balance had been off for a few months for various reasons, we all have our ups and downs right?  But lately I've been getting back into the groove, if you will, and it's been an amazing, eye opening experience.  I know and preach about how it's not a diet/ it's a lifestyle, and I also say how Nutrition 365 is about making good choices everyday.  The reality is that life gets in the way sometimes.  You get tight on time, motivation or money, and something slips.  You stop going to the gym, you start eating more junk food/ sweets/ processed food, you go to too many happy hours, whatever it is.  Then before you know it, your lifestyle changed and your clothes don't fit, you have less energy and don't feel well.  Getting and being healthy is a lifestyle and that is why Nutrition 365 works.  No one is perfect, so don't expect perfection; be realistic and realize that it will take some work.  The rewards pay off tremendously in so many ways, so be consistent and enjoy each moment and each milestone.

Summer Breakfast Smoothie:
1/2 banana, 1 peach (no pit), 1/4 c. berries, 2 raw kale leaves, a squeeze of fresh lemon, 1 c. plain non-fat yogurt, 2 t. ground flax seeds, 1 c. or more water, 2 ice cubes - blend and enjoy!

Carena Lowenthal, MS, RD, CDN
(917) 882-5033
carena@carenalowenthal.com
www.eatingwell365.blogspot.com

Vacation 2013

Vacation 101:  How Not to Undue All Your Hard Work

1. Resist the Urge to Splurge
While on vacation, you know that by being away from your home, you are technically eating “out” at every meal for as many days as your vacation is long.   Don’t think that you can splurge on every meal, and still maintain your weight loss.  Eating “out” in most cases provides more calories, grams of fat, and sodium, and less fruits and vegetables than you may have had if you had prepared your own meals.  So choose lower fat, higher fiber foods, consider splitting an entree with your partner, or order 2 appetizers instead of an appetizer and a main course.
2. Ask for Your Food Your Way
Ask how foods are prepared.  Questions like “Is it fried?”  or “Can I get that broiled with no sauce/ or sauce on the side?”  will help identify ingredients and calories.  “Can I have a salad or steamed vegetables instead of the potatoes?”  “Do you have brown rice, whole wheat pasta?”  You get the idea.  If you don’t ask, you won’t know.  Restaurants are more interested in pleasing the customers now and understand the healthy requests.  Often items are even listed that highlight lower calorie, lower fat, “heart healthy” options.
3. Enjoy the Scenery/ Enjoy the People you are with/ and Enjoy the Food
Remember the reason why you are on vacation.  Is it to enjoy the beautiful beach, the city, the country, the mountains, to spend time with your family, or is it to eat?  Most often it’s some combination.  Sure you want to have enjoyable meals in new places with whoever you are on vacation with, but you did not go on vacation just to eat (unless of course you are in Italy, and your favorite thing ever is a good bowl of pasta).  Have small portions of your favorite food, practice moderation.  Skip the bread basket if you are having dessert, or skip dessert if you have a piece of bread.
4. Walking and other Physical Activity
I love a good walk, as I’m sure you do too.  If you are on a beach vacation, go for a walk on the beach, listening to waves crashing as you feel the water on your feet. If you are somewhere that you can go for a bikeride, play a game of tennis, go for a swim (laps/ not drinking cocktails at the pool bar), then do so.  It will be fun and help offset all the extra foods and drinks you are likely to consume.
5. Choose Your Extra’s Carefully
Realistically, can you have that one extra treat a day?  Maybe you can sacrifice the french fries for the ice cream cone (single scoop), or maybe you can safely add a croissant with eggs and cheddar cheese for breakfast but then have a salad for lunch.  Limit your “extra” to one a day and you won’t feel deprived, you will feel like you made a wise choice.
6. Water
While at home we know to drink 8 glasses of water a day, so why change this when we are away.  Too often we are surrounded by sodas, ice teas, lemonades, coffee, and alcoholic drinks, and then we forget to drink out water.  Bring a water bottle with you and keep filling it up when you can.  It will keep you hydrated, less hungry, and less likely to fill up on high calorie drinks.  Order seltzer instead of a drink or water with lemon or lime.  If you do drink alcohol, remember the limit of 1 drink for woman and 2 for men - tops.
7. Fill up with Fruits and Vegetables First
Make an effort to get at least five servings of fruits and vegetables a day, just like when you are home. It will make meals seem more filling and satisfying. It will provide enough fiber in your diet to help keep your intestines regular. And it will keep your levels of antioxidants and important vitamins high so you are less likely to get sick.  If you are having trouble finding fruits and vegetables on menus, stop by a local fruit stand or grocery store, and grab a few apples, peaches, cherries, berries, or string beans.
8. Eat When You're Hungry and Don’t Overdue it
When you are on vacation the meal times may be more (or less) structured and you may have to be flexible to other’s schedules.  Try and listen to your stomach.  If you are at dinner but aren’t really hungry, then order light.  If you are starving for breakfast and everyone is still sleeping, see if you can find some fruit to munch on till everyone wakes up and is ready to eat.  And when you are full, then stop eating.  It doesn’t matter that there is still half a portion of your meal left if you are full.  It’s better to leave it on the plate than for it to sit in your stomach and then travel to your fat storage cells, your thighs, your butt, etc.
Have a great week, vacation, and summer!
Carena Lowenthal, MS, RD, CDN  917-882-5033 carena@carenalowenthal.com
www.carenalowenthal.com  eatingwell365.blogspot.com

Aging and Nutrition

Aging and Nutrition
 

Yes, forty is the new thirty and fifty is the new forty. However, that is not the case when it comes to nutrition. As we get older, our needs for certain micronutrients increase although we may need less calories overall. Moreover, since our basal metabolism (the number of calories we burn when we are at rest) decreases due to loss in muscle and decrease in physical activity, we have to consume more nutrient dense foods to ensure that we get all the macro and micronutrients. In addition, due to the aging process, our stomach produces less hydrochloric acid so nutrients such as calcium and B12 are not as easily absorbed, making it necessary for us to increase our intake of them.
Here are some tips on how to change your diet as you get older (30+)

 

1. Increase your calcium consumption. Hormonal changes that take place due to aging may increase the loss of calcium through the kidneys. Moreover, most people don’t get enough calcium from dairy products or veggies, so it is recommended that you take a supplement. In general, adults should have about 1000 mg of calcium a day or 1200 mg a day if you are 50 and older.
2. Women over the age of 50 need about 50 mg of iron a day, whereas men only need 10mg a day. Iron is crucial to providing our cells with oxygen, so it is important to consume foods high in iron such as red meat, beans, poultry and fish. Keep in mind that vitamin C helps us absorb more iron from foods so you should include foods high in vitamin C such as citrus fruits and greens in the same meal.
3. Increase your intake of B12 or take supplements. We are less able to break down this vitamin ( it needs to be dissolved from protein in order for our body to use it) as we age due to the loss in stomach acids. Add or increase foods such as eggs, meat and fortified cereal in your diet.
4. Take a vitamin D supplement or increase your consumption of fish, such as salmon and tuna, and fortified cereals and milk. Older skin is less adept at converting the vitamin from sunlight which is necessary for our body to absorb calcium. Moreover, calcium and vitamin D work hand in hand to prevent bone loss, something that becomes more problematic as we age.
5. Drink more water.  Although we may feel less thirsty as we age, it doesn’t mean we need to drink less water. Our sense of thirst is not as strong so there is a possibility that we may not feel thirsty even when we are dehydrated. Therefore, it is crucial to drink 6-8 glasses of water a day even if you are not feeling thirsty.
6. Eat more fiber. Fiber is important for normal bowel function and has the ability to help lower cholesterol and slow blood sugar from rising too much after a meal, which helps pre-diabetics and diabetics. Aim for 25-30 grams of fiber a day.

Here are a couple recipes that are nutritious and delicious:

Salmon with Toasted Israeli Couscous
Makes: 4 servings, about 4 ounces salmon & 2/3 cup couscous each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

 

• 1 tablespoon extra-virgin olive oil
• 1 cup Israeli couscous (see Tip)
• 1/2 cup finely chopped red bell pepper
• 1/3 cup unsalted pistachios, coarsely chopped
• 1 large shallot, chopped
• 1/2 teaspoon salt, divided
• 1 1/2 cups water
• 1 tablespoon chopped fresh parsley, plus more for garnish
• 1 tablespoon chopped fresh oregano, plus more for garnish
• 1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
• 1/4 teaspoon freshly ground pepper
• 4 lemon wedges

 

Preparation

 

1. Heat oil in a large nonstick skillet over medium heat. Add couscous, bell pepper, pistachios, shallot and 1/4 teaspoon salt. Cook, stirring frequently, until the couscous is lightly toasted, about 5 minutes. Stir in water. Cover and cook, stirring occasionally, for 5 minutes. Stir in 1 tablespoon each parsley and oregano.
2. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt. Place the salmon on top of the couscous, reduce the heat to medium-low, cover and cook until the salmon is cooked through and the water is absorbed, 5 to 7 minutes.
3. Serve garnished with herbs, if desired, and lemon wedges.

Nutrition
Per serving: 413 calories; 13 g fat ( 2 g sat , 7 g mono ); 66 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 35 g protein; 3 g fiber; 368 mg sodium; 767 mg potassium.
Nutrition Bonus: Vitamin C (54% daily value), Vitamin A (25% dv), Potassium (22% dv), Magnesium (16% dv)


Herb-Crusted Chicken with Fresh Strawberry Relish
Makes: 4 servings
Active Time: 30 minutes
Total Time: 1 1/4 hours
Ingredients

 

• 4 large or 8 small bone-in chicken thighs (about 2 pounds), skin removed, trimmed
• 1 tablespoon extra-virgin olive oil
• 3 tablespoons chopped fresh oregano
• 2 1/2 tablespoons chopped fresh chives, divided
• 1/2 teaspoon salt plus a pinch, divided
• 1/4 teaspoon freshly ground pepper plus a pinch, divided
• 2 cups strawberries, hulled and chopped
• 2 teaspoons freshly grated lime zest
• 1 teaspoon sugar, or to taste
• 1 teaspoon balsamic vinegar, or more to taste

Preparation

 

1. Preheat oven to 375°F.
2. Combine chicken in a bowl with oil, oregano, 1 tablespoon chives, 1/2 teaspoon salt and 1/4 teaspoon pepper. Place in a small-to-medium roasting pan.
3. Roast the chicken until an instant-read thermometer inserted into the thickest part without touching bone registers 165°F, 35 to 45 minutes, depending on the size of the thighs.
4. Meanwhile, combine strawberries, lime zest, sugar, vinegar, the remaining 1 1/2 tablespoons chives and the remaining pinch of salt and pepper in a bowl. Let stand at room temperature until the chicken is done.
5. Just before serving, taste the strawberry relish and adjust the amount of sugar, vinegar and/or salt. Serve the chicken with the relish.

Nutrition
Per serving: 173 calories; 9 g fat ( 2 g sat , 5 g mono ); 49 mg cholesterol; 8 g carbohydrates; 1 g added sugars; 14 g protein; 2 g fiber; 374 mg sodium; 260 mg potassium.
Nutrition Bonus: Vitamin C (78% daily value)
*From eatingwell.com

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

19 W. 34th St. PH Suite New York, NY 10001

carena@carenalowenthal.com

eatingwell365.blogspot.com