Photo by: Rafael da Silva
List is up here. Happy shopping!
Shopping List for Days 4-7 will be up later today.
Update: Day 4 has been added to the Shopping List. Days 5-7 will be posted tomorrow.
SKINNY DISH! 7-Day Detox Shopping List for Days 1-3
SKINNY DISH! 7-Day Detox Starts Monday, January 9th!
Friends! Friends who ate too many Kwanzaa cookies! I’m leading a 7-Day Detox starting this coming MONDAY, January 9th based on the one in SKINNY DISH!. Check out my dedicated SKINNY DISH! 7-Day Detox Page and read all about it. Prep and shop over the next few days and then juice with us, blend with us, and chow down on some seriously healthy food for a mere 7 days. Your tush, your belt, and your general person will fall in love with you all over again.
The Bitchin’ Best of 2011
Healthy Eating is Fun!
In case you missed these top posts in 2011, there’s still time to catch up before next year. Happy healthy eating!
Most Viewed Post: Back to School: Bag Lunches for a Dietitian’s Kindergartner
Top Video Post: SuperBowl Sunday: Chips, Dips, and No Fat Pants!
Top Weight Loss Tips Post: 5 Mindless Ways to Drop Calories
Top Health Post: The Water Solution: Younger Skin, More Energy, and Less Flab
Most Viewed Recipe Post: You’ll Never Believe What’s in These Brownies!
Favorite Recipe: Donut Pop-Ems for Hot Bodies
And a HUGE 2011 THANK YOU! Thanks to you and Cooking with Trader Joe’s, my book, Cooking with Trader Joe’s Cookbook: SKINNY DISH!, which released in October has sold over 10,000 copies and remains in the Top 100 on Amazon.
What’s in store for 2012? Cauliflower Chocolate Chip Cookies, 10 Ways to Drop Your Cholesterol in 30 Days, and… another book? You tell me!
Have a happy, fun, healthy, and blessed New Year! XOXO
Mediterranean Diet Increases Lifespan
Mango Summer Salad from SKINNY DISH!
A friend of mine always joked that healthy eating doesn’t make you live longer, it just seems longer. Well, looks like I can finally prove him wrong! A conglomerate of four studies to be published by the Sahlgrenska Academy at the University of Gothenburg has shown that a diet rich in vegetables, nuts, seeds, and grains, and low in meats and dairy foods increases lifespan and lifetime health. Read the summary here. Just in time to set those veggie-heavy New Years Resolutions. And, I guess I can continue my healthy eating preachery in 2012!
That Crazy hCG Diet is Finally Proven Ineffective and Dangerous
Dinner on the hCG Diet, by Sifu Renka
The very low calorie diet recommended in conjunction with the pregnancy hormone hCG for supposed appetite suppression and weight loss is unproven and potentially dangerous as outlined by the Hormone Foundation–a public education affiliate of the Endocrine Society–in their new “Myth vs. Fact: The Human Chorionic Gonadotropin (hCG) Diet” fact sheet.
Included in the risks of taking injected hCG are long-term breast cancer risk for premenopausal women, blood clots in both men and women, ovarian cysts in women, reduced sperm count and infertility in men, and breast enlargement and tenderness in both men and women. In addition, very low calorie diets put individuals at risk for nutrient deficiencies that can’t be met by multivitamins, and cause gallstones and irregular heartbeat. Read the article about the fact sheet here.
Looks like we’re back to chowing delicious veggies, downing health-promoting water, and dancing Latin-style. Hurray!
Pumpkin Spice Latte in Your Own Bitchin’ Kitchen
I could be Charles. I’ve already had and thoroughly enjoyed several Starbucks Pumpkin Spice Lattes this year (decaf, soy, no whip, SO good). Especially as a past Starbucks barista who got free drinks “for taste-testing” ’round the clock, it’s hard to justify spending too much cashola on a coffee drink–even the Pumpkin Spice Latte. So, I’ve created my own version–much cheaper, and highly more convenient if you have a craving while at home. And no espresso machine needed!
Pumpkin Spice Latte
Makes 1 12-ounce drink
6 ounces brewed double-strength coffee (leaded or unleaded, your choice)*
6 ounces vanilla non-dairy milk (I used soymilk)
1 Tbsp pumpkin butter or apple butter (or 1 Tbsp pumpkin purée plus 2 tsp sugar)
1/8 tsp pumpkin pie spice (or a dash of cinnamon plus a dash of nutmeg)
Brew coffee. While coffee is brewing, heat milk, pumpkin butter or apple butter (or pumpkin purée plus sugar), and spice(s) in a small saucepan over medium-high heat. Stir vigorously with a whisk until ingredients are evenly mixed and it starts to bubble. Pour coffee and milk mixture into a large mug. Pull out your laptop, turn on some jazz, sip the latte, and enjoy the moment. A true coffee shop experience!
Nutrition info per latte: 107 calories, 2.5 grams fat, 5 grams protein, 13 grams sugar, 225 mg calcium.
*1 cup in most coffee makers makes 4 ounces of coffee. Therefore, for 1 latte, brew 1 1/2 cups (6 ounces) using 3 scoops of ground coffee
Who’s ready for a homemade version of the Gingerbread Latte or the Peppermint Mocha? Stay tuned!
Protein, not Sugar, to Cure Afternoon Slump
Photo by: NutsInBulk
When you start dragging your heals around 3:00 in the afternoon and then literally drag your heals to the vending machine for a sugary energy boost, turns out the sweet Charleston Chew (do they make those anymore?) or the bag of jelly beans are some of the worst things you could get. The best? Planter’s Mixed Nuts, a protein-rich granola bar, or another similarly high-protein snack.
Researchers dedicated to understanding the afternoon slump and then beating it with food (slump quashers), just published their recent findings in the journal Neuron. Apparently the orexin cells in your brain–which stimulate wakefulness and tell your body to use up energy–are not only blocked by glucose (carbs/sugar), but the amino acids in protein actually block the blocking ability of the glucose. Block blockers! So, once your lunch has digested and a whole army of glucose is floating around your bloodstream, you’ll start to get sleeeeepy. But no you wont! Eat some protein sans sugar (unsweetened nuts, edamame beans, etc.) and quash that snoozy feeling. As an added bonus, grabbing protein rather than pretzels, fruit, or candy this time of day actually helps with weight control too. Read more about those details and your new friends the orexin cells here.
For avid Bitchin’ Dietitian followers, you may remember my VERY FIRST BLOG POST addressed this important topic, and it looks like I pretty much nailed it.
Thanksgiving Countdown: Hearty Lentil Loaf & Chili Lime Sweet Potatoes
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
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
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.
Delish & Healthy-ish With Jen Reilly, RD 