Category: Weight Control

Thanksgiving Countdown: Hearty Lentil Loaf & Chili Lime Sweet Potatoes

4 Comments

It’s thrilling to see all the healthy and even more delicious versions of traditional Thanksgiving fare floating around this year, especially those in the New York Times: Chloe Coscarelli’s hearty Curried Lentil, Squash, and Apple Stew, Country ‘Meatloaf’ with Golden Gravy, and Pumpkin Tiramisù, and Kris Carr’s own “Crazy Sexy Thanksgiving” including Pumpkin Bisque, Roasted Brussels Sprouts With Pistachios and Cipollini Onions, Shaved Fennel and Apples With Wine-Pickled Onions, Toasted Pecans and Mandarin Vinaigrette, Seitan Piccata, and Make Juice Not War Green Drink.

To add to the list, here are a couple more of my favorites straight out of Skinny Dish!:

Loafin' Lentils from Skinny Dish!

Loafin’ Lentils
Makes 8 servings (8 thick slices)
Prep time: 30 minutes
Hands-off cooking time 45 minutes, followed by 10 minutes to cool

This meatless meatloaf was adapted from the “Ultimate Vegan Lentil Walnut Loaf” by Angela Liddon, MA, of the popular OhSheGlows.com, and she was inspired by Terry Walters “Clean Food” cookbook. It fills the comfort-food category with high marks, and makes a dandy partner for Sesame Greens. The ingredient list looks a little daunting, but it’s actually simple to prepare, and is well worth any extra effort. You’ll just wish you had made 2 loaves!

3 Tbsp flaxseed meal (ground flaxseeds), soaked in ½ cup warm filtered water for 10 minutes until a gel forms, or 3 Tbsp cornstarch dissolved in ½ cup warm water
¾ cup California Walnut Halves and Pieces, or other whole walnuts
1 Tbsp olive oil
3 cloves garlic, minced, or 3 cubes frozen Crushed Garlic
½ onion, finely chopped
1 carrot, shredded
½ green apple, unpeeled and shredded
¼ cup raisins
1 tsp salt
1 tsp dried thyme
1/8 tsp black pepper
2 slices whole grain bread such as Organic Soft Wheat, toasted and then processed in a blender or food processor to make crumbs, or ¾ cup breadcrumbs
1 (17.6-oz) pkg refrigerated Steamed Lentils
1 Tbsp additional flaxseed meal, or Just Almond Meal
½ cup All Natural Barbeque Sauce, or other barbeque sauce

1 Preheat oven to 350° F.

2 Roast walnuts on a parchment paper lined baking sheet for 6 minutes. Set aside, but keep oven on.

3 Meanwhile, in a large skillet over medium-high heat, heat oil and sauté onion, garlic, and carrot until tender, about 2-3 minutes. Add shredded apple, raisins, salt, thyme, pepper, and walnuts crumbled by hand into the skillet, and sauté another 2 minutes. Pour mixture into the mixing bowl with flaxseed meal and water mixture.

4 Process bread into breadcrumbs, and then add to the mixing bowl.

5 Process lentils so that ¾ of them are blended smooth, leaving some whole lentils. Add to mixing bowl along with additional tablespoon of flaxseed meal. Stir together. Taste test the mixture now… aren’t you excited for the finished product?!

6 Press firmly into a 5 x 9-inch loaf pan. Top with barbeque sauce, spreading it evenly over the loaf.

7 Bake for 45 minutes, and then let cool for 10 minutes before slicing.

8 Store leftovers in the fridge for up to 4 days or in the freezer for up to 2 months.

NUTRITION SNAPSHOT
Per serving: 245 calories, 10.5 g total fat, 2 g saturated fat, 0 mg cholesterol, 652 mg sodium, 30.5 g carbohydrates, 8 g fiber, 10.5 g sugar, 9.5 g protein, 20.5% vitamin A, 4.5% vitamin C, 4.5% calcium, 18.5% iron

For Gluten-Free: Use gluten-free bread to make breadcrumbs

Chili Lime Sweet Potatoes from Skinny Dish!

Chili Lime Sweet Potatoes
Makes 3 servings
Prep time: 5 minutes
Hands-off cooking time: 40 minutes

My husband who isn’t much of a fan of “boring” sweet potatoes, finds this version surprisingly light, tangy, and completely unboring. Forget the marshmallow and sweetness of traditional Thanksgiving sweet potatoes and go sour and spicy!

4 small sweet potatoes, unpeeled, scrubbed, and cut into chunks
Juice of 2 limes, about 3 Tbsp
1 Tbsp agave nectar, maple syrup, or sugar
2 tsp chili powder
2 tsp grapeseed oil, or other vegetable oil
¼ tsp salt

1 Preheat oven to 350° F.

2 Place sweet potatoes in a 9 x 9-inch square baking dish.

3 In a small bowl, whisk together lime juice, agave, chili powder, oil, and salt.

4 Pour juice mixture over sweet potatoes and stir so all potatoes are well-coated.

5 Bake for 40 minutes, until sweet potato chunks are tender.

6 Store leftovers in the fridge for up to 5 days.

NUTRITION SNAPSHOT
Per serving: 130. calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 240 mg sodium, 25 g carbohydrates, 3.5 g fiber, 12.5 g sugar, 2 g protein, 106.5% vitamin A, 33.5% vitamin C, 3.5% calcium, 6.5% iron

Perfect topped off with the dairy-free Pumpkin Pie! Cheers to Thanksgiving, autumn veggies, and health!

Thanksgiving Countdown: Sesame Greens

1 Comment

Sesame Greens from Skinny Dish!

Looking for a fatback-free (and back-fat free) greens dish to go with your big meal next Thursday? Here’s my FAVORITE, straight out of Skinny Dish! Stay tuned this weekend for more stellar Thanksgiving recipes your body will thank you for. (And don’t forget the incredible pumpkin pie from last month…)

SESAME GREENS
Makes 4 servings
Prep Time: 10 minutes

Dark leafy greens such as mustard greens, turnip greens, and collards are incredible sources of calcium with double the absorption of dairy calcium. And with the Popeye powers associated with eating dark greens, this recipe couldn’t be an easier or tastier way to energize you. Need an extra kick? Enjoy a double serving for just 175 calories!

½ cup filtered water
2 tsp toasted sesame oil
½ bag (5 oz) Prewashed and Rinsed Shredded Carrots, or 2 medium carrots, shredded or cut into thin strips
1 red bell pepper, cut into thin strips (preferably organic)
1 (16-oz) bag Trader Joe’s Southern Greens Blend, or 1 bunch kale, collards, or other dark leafy green, ripped into pieces
1 Tbsp brown rice vinegar
2 tsp sesame seeds
3 Tbsp reduced sodium soy sauce

1 In a large pot, steam carrots and red bell pepper in water and sesame oil over medium-high heat, about 2 minutes. Add greens, rice vinegar, and sesame seeds and cover, continuing to steam for another 5 minutes until greens are tender. Remove from heat.

2 Mix through using a pasta grabber or tongs. Just prior to serving, add soy sauce—it will turn the greens from bright to blah if it sits on them too long.

3 Store Leftovers in the fridge for up to 3 days.

NUTRITION SNAPSHOT
Per Serving: 88 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 403.5 mg sodium, 11 g carbohydrates, 4.5 g fiber, 4 g sugar, 4 g protein, 113% vitamin A, 99% vitamin C, 18% calcium, 13% iron

*Alternate option: Reserve the sesame seeds and top each serving with ½ tsp.

Gluten-Free: Use tamari instead of soy sauce

Top 3 Meatless Meats for Meat-Lovers

1 Comment

Are you digging plant grub but can’t get full on tofu? Or maybe you just don’t want to get full on tofu. YET. So until you’re there, here are 3 of the BEST plant-powered meatalicious products around. Obviously there’s nothing wrong with good ole beans and rice or pasta fagioli, but these dudes are perfect for vegetarian flirts and XL appetites.

Photo by: WhatsGoodatTraderJoes.com

1. Soy Chorizo. The package and casing scared me at first. But, once I stabbed through it, I realized the possibilities were endless. It’s spicy, has a great chewy and meaty texture, and is super filling. There are lots of brands, but the Trader Joe’s 2.5-ounce serving has 140 calories, 9 grams protein, 4 grams fiber, 8 grams carbohydrate, and just 1.5 grams saturated fat. Add it to soups, chili, nachos, potatoes, tacos, or potatoes for a hearty Mexican hash dish. Normally, I panic with processed foods and their list of 900 chemical ingredients, but the one at TJ’s tastes incredible and has just 8 completely identifiable ingredients (1 being water): textured soy protein, water, soy oil, distilled vinegar, salt, spices, red pepper, garlic. Whats Good at Trader Joe’s?–unrelated to Trader Joe’s or Bitchin’ Dietitian–has a cool review of it.

Photo by: LaziestVegans.com

2. Field Roast’s Frankfurters. These grain-based (compared to soy-based) veggie hot dogs are THE BOMB. I knew it last night when my soy dog UNenthusiastic husband had a second one. They have a mildly spicy taste, but still made it past my anti-spicy child’s taste buds. The ingredient list is longer than the chorizo’s, but contains all recognizable items: filtered water, vital wheat gluten, expeller pressed safflower oil, naturally flavored yeast extract, organic expeller pressed palm fruit oil, barley malt, natural liquid smoke, garlic, onion granules, tomato paste, apple cider vinegar, spices, paprika, sea salt. Each frank has 190 filling calories and 21 grams of protein. The rest of the nutrition info is here.

Photo by: WhatsGoodatTraderJoes.com

3. Trader Joe’s Beef-Less Ground Beef. Another wheat gluten concoction, this stuff is incredible mixed with brown rice, black beans, and salsa and then stuffed into cooked peppers. Or, add it to marinara sauce with frozen chopped spinach atop elbow macaroni for a healthy spin on Hamburger Helper. It’s basically fat-free with a 1/3-cup serving containing 60 calories, 10 grams protein, 2 grams fiber, and 0.5 grams fat. Check out another review and more ideas here.

Serve these up with gobs of veggies for maximum nutrition. Recipes here or in Skinny Dish.

Skinny Dish! is HERE!

2 Comments

Dear Health Champions,

Today I’m proud to announce the official launch of my Trader Joe’s-inspired cookbook and nutrition guide, Cooking with Trader Joe’s Cookbook: Skinny Dish! This book will eternally set you free from lengthy meal prep and calorie-counting as you back-flip through quick, mouth-watering veggie dishes, learn “The Five Rules of Skinny,” and wow your family and friends with your new profesh chef skills… laughing all the way.

So, if you haven’t done so already, cartwheel yourself over to Amazon this week and snag a copy.  Together we can hit the bestseller lists! Here’s how else you can help:

Get it while it’s hot. Save on shipping and grab a copy for aunt Shirley, uncle Fred, and even total strangers. When to buy? This week! Oct 17-22. I’m confident that the metabolic-boosting tips, detoxing plan, and 90+ easy breezy recipes will be one of the best holiday presents you can give yourself and your posse. And, don’t feel left out if you’re not a Trader Joe’s shopper or don’t have a TJ’s nearby—the recipe ingredients can all be found at your local grocer. Extreme couponers too!

Spread the word. Share news about Skinny Dish!’s arrival on Facebook, Twitter (use #SkinnyDish and see sample tweets and status updates below), or write a review on your own site. Copy and paste this link as you share: http://tinyurl.com/SkinnyDish

DC-Area folks. Join me at Barnes & Noble in Georgetown this Friday at 7:00 PM for a recipe-tasting and book-signing extravaganza. Or, bring your copy to Capital City Cheesecakes in Takoma Park, MD on Sunday, November 6th at 1:00 PM (during the Farmers Market) for another scrumptious tasting and signing. More options? Check ‘m out here.

Thank you in advance! I hope you enjoy the full-page photos, fun side of healthy eating, and scrumptious grub as much as I do!

XOXO
Jen

Sample Tweets:

Ta da! #Skinny Dish! is finally here! Grab a copy & enjoy the road 2 simple slimdom thx 2 @DCdietitian : http://tinyurl.com/SkinnyDish

Tired of dieting & rebounding like a killer whale? Snag #Skinny Dish! by @DCdietitian & never rebound again!: http://tinyurl.com/SkinnyDish

Need simple & delish ways 2 dive into beans & veggies? Snag newly released #SkinnyDish by @DCdietitian 2day! http://tinyurl.com/SkinnyDish

Sample Status Updates:

Dietitian Jen Reilly’s “Skinny Dish” is finally out! Order your copy today and start craving veggies like a wild tiger! http://tinyurl.com/SkinnyDish

Just ordered “Cooking with Trader Joe’s Cookbook: Skinny Dish!” by nutritionist Jen Reilly. Can’t wait to try the simple, healthy masterpieces! http://tinyurl.com/SkinnyDish

Top 10 Reasons to Eat Avocados

Leave a comment

Photo Credit: Cyclonebill

What is it about the “alligator pear” that makes them so totally luscious, versatile, and hard to pass-up? Here’s a top 10 compiled by you, me, and some professional avocadists:

10. They’re the perfect baby food. Who doesn’t like baby food?
9.   They put the smooth in a green smoothie.
8.   They’re loaded with vitamin E, knocking out free radicals which can otherwise damage cells and DNA, and lead to wrinkles and cancer.
7.   Despite their high fat content (11 grams per half an avocado), they help to control weight and appetite because the fat is super digestible.
6.   Their color is pretty. Pretty foods make YOU pretty.
5.   They’re a yin food. Yin foods are cooling, calming, and nourishing.
4.   Guacamole, namely the kind that turns my husband into a cute version of profesh chef Bobby Flay. It uses onion, tomato, lime, and salt. And speaking of, about 53 million pounds of guacamole are eaten on both Super Bowl Sunday and Cinco de Mayo. That’s enough guac to fill a football field 5 feet deep from end zone to end zone.
3.   They’re a fantastic sandwich “moist-maker.”
2.   They’re heart-healthy, rich in cholesterol-lowering fats, potassium (60% more than bananas), B-vitamins, and essential fatty acids.
1.   They’re considered the world’s healthiest food, rich in 20 vitamins and minerals and all the essential amino acids. If you were stranded on a deserted, avocado-rich island, you would thrive until your rescue.

Other reasons to love avocado?

Cow-less Milk

3 Comments

Photo by: Tasty Yummies

Milk alternatives are on the up and up, and with them, our health. Here is a cool rundown of the main milk alternatives (almond, coconut, hemp, rice, and soy) and their pros and cons by dietitian Eliza Zied.

Personally, I like protein-rich unsweetened soy milk in my cereal and vanilla almond milk in my latte, and my kids down vanilla and chocolate versions of both like they’re going out of style. As for “too much soy”, up to 25 grams a day of soy protein is incredibly heart-healthy and wildly cancer-preventative. One cup of soymilk has 7 grams of soy protein. And if you’re wanting to replace buttermilk in a recipe, you must mix 1 cup soymilk with 1 Tbsp lemon juice until it curdles. Since protein is necessary for the desired curdling, it won’t happen with the lower protein milk alternatives.

While slightly harder to find (go to a health food store or Whole Foods Market), other great dairy alternatives include oat milk and hazelnut milk as well as multigrain milks. Oat milk is higher in calories (130 per cup of the Original variety), but moderate in protein (4 grams per cup) and fiber (2 grams per cup), and higher in sugar (19 grams per cup of the Original variety). Hazelnut milk has 110 calories, 2 grams protein, and 14 grams sugar per cup of the Original variety. And if you’re feeling extra daring, you can make your own non-dairy milks, which is far easier than trying to make your own dairy milk. Here’s a great step-by-step for homemade almond milk. Cheers to health and cheers to life!

Other whens and hows with dairy alternatives?

Meat and Dairy-Free Diet Reduces Risk of Chronic Diseases Considerably

Leave a comment

Chili Cook-Off by Bitchin' Dietitian

Couldn’t have said it better myself. In a report issued to all military police in the UK, physicians explain how simply ditching dairy foods and meat could drastically reduce the most serious chronic diseases. Dr. Caldwell Esselstyn who directs the cardiovascular prevention and reversal program at the Cleveland Clinic explains that on plant-based diets, patients lose weight, blood pressure normalizes, and type 2 diabetes improves or resolves, as do angina, erectile dysfunction, and peripheral vascular and carotid disease.

“We are potentially on the cusp of what could be a seismic revolution in health. This will never come about from another pill, another procedure, another operation, or construction of another cardiac cathedral. It will come about when we are able to show the public the lifestyle that will halt and eliminate 75% of these common, chronic killing diseases. The most essential component of this lifestyle is whole food plant-based nutrition.” Read more and all about it here.

Start with a few veggie-only days per week and you’ll soon see… whole wheat pancakes for breakfast, veggie chili for lunch, and a bean and rice fajita burrito for dinner isn’t so hard or bad… in fact, it’s pretty divine.

Harvard Revises USDA’s “MyPlate”

2 Comments

Yay for Harvard! Noting that the USDA’s “MyPlate” is based on a mix of science and US agricultural interests (rather than just on science), the Harvard School of Public Health created a much easier to understand “Healthy Eating Plate“, which replaces dairy milk with water saying there’s little evidence that dairy protects bones, and even more evidence that dairy may be harmful to health, and also emphasizing healthier proteins and whole grains, and encouraging some healthy oils and exercise. Read more about both here.

Looks like the country is getting even closer to the plant-powered “Power Plate” created by PCRM! Go plants!

The Fatten-Up-My-Jake Shake

7 Comments

The Fatten-Up-My-Jake Shake

Many of the discussions on this site are about eating tons of plant matter so you can strut a hot, steamy bod in spandex without ever having to diet, and finding ways to make and crave nutrient-rich veggies like a wild tiger. And while those are the interests of most readers, there are a few who are trying to put weight on, definitely not take weight off, and others trying to input enough calorie-rich plant foods to meet marathon and triathlon training needs. This post is for that group.

The youngest resident Chez Bitchin’ (Jake) is 20 months old and loves fruits and veggies SO MUCH that he eats them first at meals, quickly declares “ah da” (all done), and is ready to run off and play. At his last check-up, the pediatrician (a no-doubt bitchin’ pediatrician!) expressed concern that he had only gained 1.5 lbs in 6 months and had dropped from the 50th to the 15th percentile for weight. His height and head were above average, he just wasn’t getting fat enough fast enough. It’s a dietitian’s dream and nightmare all rolled into one! He’s eating more fruits and veggies than the average American and is developing an awesome palate, but is too thin.

Side Note: My other 2 kids also love fruits and veggies, but they inhale their whole grains and proteins like nobody’s business, and have always been way above the growth curve. Up until now, it was no surprise that my kids were superhero health hounds. I was a perfect dietitian mom! But shoot. Wake-up-call with kid #3.

SO, inspired by Kathy Patalsky’s Easy Energy Almond Shake, I created a new Jake staple called The Fatten-Up-My-Jake Shake. Not only is it a great way to get some high-qual protein and nutrients into your veggie- and fruit-enthusiast kid, but it’s a stellar pre- and post-workout shake, and a great way to start anyone’s day. And the extra bonus? While it’s working to beef up my little toddler monster, it’s not so high-calorie that it’s anything beyond a nutritious drink for a weight-loss hungry soul (Read: It won’t fatten you up if you’re not trying to fatten up). Just work it in with all those lip-smacking veggies, and it won’t do what you don’t want it to do.

Jake enjoying his shake

The Fatten-Up-My-Jake Shake
Serves 3

2 cups vanilla soymilk (or other non-dairy milk + 1/2 tsp vanilla)
2 frozen very ripe bananas, sliced prior to freezing, or carefully after freezing
3 Tbsp almond butter (I like the creamy w/ sea salt variety)
1/2 tsp cinnamon
1/8 tsp almond extract (which we just learned is made from fruit pits)
6 ice cubes

Blend ingredients until smooth. Drink and conquer!

Nutrition Info Per Serving (about 1 cup): 242 calories, 12 g fat, 0 mg cholesterol, 66 mg sodium, 28.5 g carbohydrates, 3 g fiber, 14.5 g sugar, 7 g protein, 8% calcium, 12% vitamin C, 25% calcium, 9% iron.

As you can see, Jake’s pretty thrilled with the shake, so I’ll let you know what happens at his next weigh-in.

Other ideas for getting healthy, calorie-dense foods (beyond avocados and peanut butter spoons…)?

If You Must Donut

9 Comments

I scored a fantastic job one college summer in the research & development department of Rich Products Corporation, based in my home ‘hood of Buffalo, NY. In my list of duties, I was required to taste-test donuts EVERY DAY. And some days, I also taste-tested non-dairy coffee creamers and low-fat cookies. A total dream job for a college kid. Get paid to test donuts and junk? Yes please!

Well, after 2 months of heaven, a wider and squishier tush, and a newly greased nose, I finally maxed out on donuts. I didn’t think it was possible either, but I haven’t had a donut since last millennium!

Now, years later, I decided to take on a donut project: Healthy homemade donuts that look and taste like they should, but leave your tush looking like it used to. Eat donuts, but stay hot and sexy!

Inspired by and based on these mini-donuts, here’s the result:

Photo by: Bitchin' Dietitian

Donut Pop-Ems for Hot Bodies
Makes 22 donut pop-ems

Dry Ingredients:

1 cup all-purpose flour
1/2 cup sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/4 tsp nutmeg
1/4 tsp cinnamon

Wet Ingredients:

1/2 cup non-dairy milk (I used original flavor almond milk)
1/2 tsp apple cider vinegar
1/2 tsp vanilla extract
1 Tbsp flaxseed meal, soaked in 3 Tbsp warm water for 5 minutes (egg substitute)
1/4 cup Earth Balance margarine

Preheat oven to 350º F.

In a large bowl, combine dry ingredients with a whisk to mix thoroughly.

Combine wet ingredients in a small sauce pan over low heat and mix until margarine is just melted. Don’t let the mixture get too hot (you should be able to stick your finger in it without getting burned). If you burn your finger, it’s too hot for the dough.

Pour wet ingredients into the dry and stir to combine. Dough should be gooey and airy.

Scoop spoonfuls into a nonstick mini-cupcake pan (or mini-donut pan if you have it), filling cups almost completely full.

Bake for 12 minutes without letting tops get brown.

Invert hot pan upside down over a cookie sheet or cutting board and pop-ems should fall out. Allow to cool completely before glazing.

Fresh out of the oven, Pre-glaze

Sugar Glaze with Sprinkles

1 Tbsp non-dairy milk (I used original almond milk)
1/2 cup powdered sugar
1/8 tsp almond extract (optional)
1/4 cup sprinkles, poured into a bowl

In a small bowl, whisk, powdered sugar, and almond extract (if using) with a fork to remove all lumps. Drop donuts into the glaze and then dip half the donut into sprinkles. Place on parchment paper until glaze dries (chill in fridge for faster solidification).

Chocolate Glaze 

3 oz semi-sweet chocolate chips (about 1/4 of a standard bag of chocolate chips)
3 Tbsp non-dairy milk

Heat in small saucepan over low heat–stirring constantly–until chips are melted. Dip and roll donuts in chocolate glaze and place on parchment paper to dry. Sprinkle with sprinkles if desired.

Nutrition info per donut pop-em (without glaze): 59 calories, 2 g fat,0 mg cholesterol, 9 g carbohydrates, 5 g sugar, 0.5 g fiber, 1 g protein.   

And the taste? INCREDIBLE! Not a complaint in the house!