July Fourth Barbecue Sandwich

Celebrate Independence Day with a fantastic spin on a traditional barbecue sandwich.  This crowd pleaser is sure to leave guests asking for more!

Ingredients

• 8 ounces boneless pork shoulder, trimmed and chopped
• 2 cups sliced onion
• 1/2 teaspoon kosher salt
• 1/2 teaspoon chili powder
• 1/2 teaspoon paprika
• 1/4 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1 teaspoon Creole Seasoning
• 1/4 cup crushed tomatoes
• 1/4 cup The Delicious Dietitian Apple Wine Vinegar
• 2 teaspoons extra-virgin olive oil
• 2 teaspoons The Delicious Dietitian Apple Wine Vinegar
• 3/4 cup thinly sliced green cabbage
• 3/4 cup thinly sliced red cabbage
• 6 (1 1/2-ounce) whole-wheat hamburger buns, toasted
• Preparation
• 1. Heat a Dutch oven over medium-high heat. Add pork to pan; cook 2 minutes. Add onion to pan; cover and cook 15 minutes, stirring frequently. Add salt and next 5 ingredients (through pepper); cook 1 minute, stirring constantly. Add tomatoes and 1/4 cup vinegar to pan. Reduce heat to medium. Uncover and cook an additional 15 minutes or until pork is tender, stirring frequently.
• 2. Combine olive oil and 2 teaspoons vinegar in a medium bowl. Add green and red cabbage; toss gently to coat.
• 3.  Spread buns with canola oil blend mayo, top with pork and slaw.  Enjoy!

Road Trip (snacking)!

On the road for a recent trip, I was reminded of the few and far between healthy choices for meals and snacks on the road.  To avoid calorie overload and multiple sugar bombs, a little planning ahead is crucial for eating well while traveling.

Snacking on the road can pass the time and keep passengers happy for the long haul, but convenience store foods often leave much to be desired nutritionally.  Instead of opting for gas station junk foods, pack some snacks that will curb hunger and prevent over-indulgence.

Snack bars (such as Kashi), apples, oranges, bananas, single servings of peanut butter with whole grain crackers, or trail mix are all great options to keep stocked in the car.  These snacks provide protein to help keep hungry passengers full until the next stop, and complex carbohydrates to prevent the dreaded sugar rush.  For longer trips, pack a small ice chest with string cheese, berries, hummus or Greek yogurt to add some variety to snacking.

Plan times to stop for meals ahead of time, so you are never going too long without eating something.  When we try to stretch it out "just a few more miles", by the time you finally stop, resolve is weak, and you may be tempted to grab a fatty, sugary, salty fast food meal. Plan ahead and try to find information about restaurants on your route where you can find healthy options If you must go the fast food route, maintain your portion control, choose a restaurant that offers sides other than fries, and order water or unsweetened tea to drink.  A better choice for long trips is to pack some sandwiches or wraps to tide you over until you reach your destination.

Slow Cooking

When families eat meals together, research shows that they are more likely to eat fruits and vegetables, and less likely to eat fried foods, soft drinks, and other high calorie foods. When younger kids eat frequent meals with their parents, they are less likely to become overweight.  With hectic work and school schedules and other activities, it can be tough to get a home cooked meal on the table in all of the commotion.

Instead of driving through and picking something up, plan ahead and prepare a delicious home cooked meal that will be ready when you get home--pull out your crockpot!  Toss a few ingredients in the pot in the morning, and come home to the smell of a delicious home cooked meal.  Simply add some steamed veggies (the SteamFresh bags are great) and you have a fantastic dinner.

Try this Tex Mex Chicken for a dinner that is sure to please!  You can serve this as is or on whole wheat tortillas (like a fajita)

Tex-Mex chicken

• 1 pound boneless, skinless chicken breasts, cut into 1-inch-wide strips

• 2 tablespoons Southwest spice blend

• 2 tablespoons flour

• 1/4 cup water

• 1 green pepper, cut into 1-inch-wide strips

• 1 red pepper, cut into 1-inch-wide strips

• ½ purple onion, cut into 1-inch-wide strips

• 1 cup fresh or frozen corn

• 1 tomato diced

• 1/2cup 2% cheddar cheese

Toss chicken with seasoning and flour in slow cooker. Stir in all remaining ingredients except shredded cheese; cover with lid. Cook on LOW 6 to 8 hours (or on HIGH 3 to 4 hours).  Stir before serving. Top with shredded cheese.

Italian Green Beans and Kale

This yummy weeknight side dish combines several different flavors and textures of vegetables, making this a great recipe to introduce a new vegetable or please several picky eaters.   The Italian Blend, red pepper flakes, and Parmesan cheese add tons of flavor for very few calories (omit or reduce the red pepper if you prefer less heat).   Enjoy this delicious side with grilled chicken or fish and brown rice for a quick and easy meal.

Kale is a nutritional powerhouse, one cup contains just 36 calories, and is an excellent source of calcium, Vitamin A, Vitamin C, Vitamin K, and Vitamin B6.  These vitamins, other antioxidants and minerals are essential for health, and may help prevent some cancers.


Ingredients
3 tablespoons olive oil
1 onion, sliced
1/4 pound button or cremini mushrooms, trimmed and quartered (about 14 mushrooms)
1 1/2 pounds green beans, trimmed and sliced into 1-inch pieces
2 teaspoons The Delicious Dietitian Italian Spice Blend
1/2 teaspoon freshly ground black pepper
1/4 cup white wine
1/2 teaspoon red pepper flakes
1 bunch kale (1/2 pound), rinsed, stemmed, and roughly chopped
2 tablespoons lemon juice (about 1/2 a lemon)
3 tablespoons finely grated Parmesan Directions

Warm the olive oil in a large, heavy saute pan over medium-high heat. Add the onions and cook until translucent, about 4 minutes. Add the mushrooms, green beans, Italian Blend, and pepper and cook for 2 minutes. Add the wine and continue cooking until the green beans are almost tender, about 5 minutes. Add the red pepper flakes and the kale and continue cooking until the kale has wilted, about 4 to 5 minutes. Add the lemon juice and the Parmesan cheese. Toss to coat and serve immediately.

What are your kids drinking?

As the weather heats up and the kids go back to playing outside, it is important to keep them hydrated. But do you know what is in your family's favorite beverages? According to the Center for Disease Control, sugary beverages are the biggest contributor of empty calories and sugar in children's diets, and those sugary drinks have been linked to weight gain, Type 2 Diabetes, and heart disease in both children and adults.

Sodas contribute vast amounts of calories and sugar to the American diet. The picture below shows just how much sugar is in a regular coke. In just a 12 oz can there are 39 grams of sugar...it is recommended that children get no more than 12 grams of sugar per day!



While most people know that soft drinks are packed with sugar, many other beverages contain almost as much sugar, but are considered "healthy choices". Juice drinks, such as Hi-C, Sunny D, and Hawaiian Punch contain as little as 5% juice, and are high in calories and sugar. A Hi-C juice box contains 90 calories and 25 grams of sugar...more sugar per ounce than in a regular Coke.

Instead of juice drinks, opt for water, calorie free flavored water, or a splash of 100% juice added to a glass of water. Even 100% juice can add calories and extra sugar to your child's diet, so limit juice to no more than 6 oz/day.

What about sports drinks? Sports drinks like Gatorade and Powerade typically have about half as much sugar as a soda, however the portions are much larger, and people tend to drink more of these beverages than they would a soda. A 32 oz Gatorade has about 220 calories, all from sugar. For most kids, even those who play sports, plain water is sufficient for hydration. If your child is vigorously active for more than 60 minutes at a time (i.e. cross country running) then a low calorie sports drink may be a good choice to replenish electrolytes.

The bottom line? Low fat milk (at least 3 servings per day) and water are the best choices for your kids to build strong bodies while limiting excess sugar. Make sure that you have plenty of cold water on hand during the summer months to make sure your kids stay well hydrated.

Coco Nuts

As the weather warms up many of us have thoughts of tropical vacations sitting under palm trees and sipping pina coladas. It's a relaxing image, but are those coconuts in the frozen cocktails doing us harm?

Coconuts have become a sort of nutrition trend recently, and all kinds of new products are popping up on grocery store shelves. With the slew of new products come health claims by manufacturers touting the health benefits of these products. Many of these products, however, are marketed as nutrition supplements, and don't require the same federal regulation applied to foods. So how do you know what you are getting?

Coconut Water is the liquid found in the center of a young coconut. Coconut water is very high in potassium, has some carbohydrate (sugar) and is low in sodium. It has been marketed in the U.S. as "nature's sports drink" and many celebrities have been spouting its health benefits. Some of these claims include the ability to control diabetes, fight viruses, speed metabolism, treat kidney stones, smooth your skin, stop dandruff, or prevent cancer. All of these claims are unsubstantiated.

The Verdict: Coconut water does provide hydration, however it does not provide the correct balance of electrolytes after a particularly strenuous workout. If you are a serious athlete, stick to a conventional source to replenish electrolytes. Unlike water, it does contain calories (65 calories/12 oz), so be mindful of the extra calories to maintain a healthy weight. If you like the taste, coconut water is fine, but don't expect any health miracles from drinking.

Coconut Milk is thicker and richer than coconut water, and is produced from pressing the meat of the coconut to obtain a liquid. It is used by those who are lactose intolerant, vegans, and in cooking. Traditional coconut milk — the kind that comes in a can — has 550 calories per cup and provides more than 250% of the daily recommended limit for saturated-fat intake, according to the U.S. Department of Agriculture. Coconut milk has been marketed as a "fat burning" weight loss supplement.

The Verdict: Saturated fats are the fats that increase cholesterol in the body, and research shows that saturated fats should be avoided. There is no evidence to support the claims for fat burning or increased metabolism after consuming coconut milk. Coconut milk should be used very sparingly.


Coconut Oil is produced from the meat of mature coconuts. Coconut oil contains very high levels of saturated fat. Health claims for coconut oil include stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.

The Verdict: Coconut oil should be avoided due to the high saturated fat content.

Overall, coconut may have its place in the diet in moderation, but offers no exceptional health benefits and the fat may be harmful in large quantities. So enjoy that pina colada, but don't go overboard on the coconut trend!

Spring Fever

Spring brings us dozens of fresh and delicious produce options and tempts us to get outside and enjoy the weather before the heat and humidity become overwhelming. We are also reminded that bathing suit season is just around the corner!
This month also happens to be National Nutrition Month. Celebrate the changing of the seasons and National Nutrition Month by eating fresh, delicious spring fruits and vegetables and enjoying this beautiful weather while getting some exercise.
Look for strawberries, navel oranges, bananas, pineapples, mangoes, kiwi, lemons and limes. These fruits are fresh and in season now, and pack a punch of vitamins, minerals, and fiber. Artichokes, sugar snap peas, asparagus, green onions, sweet peas, broccoli, spinach, mushrooms, and red potatoes are at their best in the spring and require little prep and cooking to make them taste great. Take advantage of Spring’s bounty and aim to get at least five servings of fruits and vegetables each day.
Make it a point to incorporate some exercise into your schedule most days of the week. Take advantage of the nice weather and daylight savings time to get in a nice walk or bike ride after work. Try to get at least 30-45 minutes of exercise 4-5 days a week.
Embrace spring and enjoy some of the best produce and weather the Gulf Coast has to offer! What better way to celebrate National Nutrition Month!