SALT: Helpful in Lowering Cholesterol & Triglycerides?

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Photo by: Nana Odile

Don’t you just LOVE salt? Just a small amount accentuates flavors in foods and makes them SO MUCH MORE enjoyable. If you agree, you’ll be happy to hear that only 50% of people with high blood pressure are sensitive to salt and that reducing it’s consumption helps lower their blood pressure (not new info).

But today, it gets better! The American Journal of Hypertension published a monster meta-analysis (an analysis of many many studies on a certain topic) showing not only that reducing salt intake lowers blood pressure only negligibly (that’s fancy for ‘barely worth it’), but also lowering salt intake greatly INCREASES blood cholesterol levels (by 2.5%) and triglycerides (by 7%).

So, while OD’ing on processed garbage loaded with salt and deficient in true nutrition is still a not-so-good idea, there’s a chance that reintroducing the sea salt shaker to your greens and beans, and dipping your avocado rolls in soy sauce may actually help your blood lipids–even folks who have high blood pressure. Raise that shaker and lemme hear a “La Hiem!”

Ten Lessons Learned in Cookbook-Writing

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Skinny Dish! Launch Party, Washington DC

Now that Skinny Dish is out, here are some valuable lessons I learned along the way.

1. Do not refer to the cruciferous family of vegetables (broccoli, Brussels sprouts, cabbage) as “stinky.” No cookbook publisher, reader, eater, kid, or other human finds this funny.

2. Plan to ONLY eat cookbook experiment food until the book is written, or plan to name your next book Cooking with Trader Joe’s Cookbook: Fat and Famous!

3. Do not leave your camera on tripod unattended, even to just run to the kitchen to grab another garnish. Wind, dogs, cats, and little boys will quickly have you scrambling to replace lenses on eBay.

4. Never use a hand blender. They are dangerously cute and unnecessary. But if you do, be sure to deliver a copy of your book to the hand surgeon and guy who stitched you back together in the ER. This will give you closure and a smile.

5. Do not think that when your child drinks the OJ prop in your food photo that you can just refill it with water like you did your parent’s vodka bottle in high school (see Confetti Pancakes photo, page 64).

6. Fiber only has one ‘R’, no matter how much there is.

7. Pasta actually takes 8 minutes to cook, eventhough 6 minutes sounds way faster and better (6-Minute Meals became 8-Minute Meals in the final version).

8. If the book is focused on weight control, be sure to have more veggie dishes than desserts.

9. Do not use dried rosemary in any recipe. It’s chewy, bitter, and will ruin perfectly delicious stuffed mushrooms. (There’s none in Skinny Dish, but it was tried in 2 different recipes that were tossed out.)

10. If you want soup splatter on your kitchen ceiling, fill your blender to the top with hot soup, cover it, and turn it on high. If you like your ceiling as is, check out the Safety Tip on page 95.

Low-Junk, High-Veggie Childhood Diet = Better Adult Health

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Child wisely chooses a plum over an albeit healthy homemade donut, while wearing a DISC-related shirt

Seems obvious, no? A child who eats lots of fruit, veggies, brown rice, quinoa, and lentils is likely to be a healthy adult, right? Yes, it’s obvious. But the coolest thing that has just come out of the DISC Study (Dietary Intervention Study in Children) is that a mere moderate increase in high-fiber foods and moderate decrease in high-fat and high-saturated fat foods during childhood and adolescence appears to have a significantly positive impact on how soon and how fast age-related health changes happen in adulthood.

So, the occasional salad bar-eating kid is likely to have better blood pressure and blood sugar control well into adulthood compared to the kid who goes for fries and chicken cosmos every day. While kids seem more resilient to fatty foods, their health destiny is being planned.

Small changes, big results. For ways to get veggies and other fibrous grub into your kids, check here.

Coffee Consumption Lowers Risk of Skin Cancer

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5 AM Latte

A new study from Harvard’s Nurses’ Health Study found that after examining the dietary habits of nearly 73,000 nurses from 1984 to 2008, women who consumed 3 or more cups of coffee per day had a 20% lower risk of developing Basal Cell Carcinoma (BCC), the most common form of skin cancer. Men had a 9% reduction in risk, and no connection was seen for either women or men for Squamous Cell Carcinoma (SCC) or the rare but potentially fatal melanoma.

Coffee’s protective effect appears to be related to the caffeine, so decaffeinated coffee showed no protective effect. While BCC is rarely fatal, there may be consequences of treatment, including disfigurement. Plus, developing any kind of cancer increases the risk for developing other cancers–in this case, other skin cancers, lymphoma, and testicular cancer. Read more about the research here.

Need a delicious way to enjoy your morning joe? Try this heavenly 5 AM Latte!

Mediterranean Tofu Wraps and Lazy Lentils Save Me

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First off, THANK YOU for the Skinny Dish love this week! What a joy getting all your positive feedback and watching it top Emeril, Rachael Ray, and Jamie Oliver on Amazon, even if only for a short while!

Speaking of the week, it’s been a food tsunami… food interviews, food talks, food prep, food demonstrations, food shopping, more food planning… so bad that I’m having trouble stepping into my own gourmet kitchen. So, I wanted to share 2 Skinny Dish recipes that have kept me anchored, sane, and nourished this week. Without them and buckets of green tea, I’d have laryngitis, pimples, and an exhausted tank.

Mediterranean Tofu Wrap, Skinny Dish

Mediterranean Tofu Wrap
Makes 1 wrap
Prep time 5 minutes

This fresh and quickly-prepared wrap is a dance party of healthy flavors. Enjoy this wrap as a quick meal on its own, or with a side salad. Captain Reilly likes this one squashed and heated in a skillet or Panini maker. Hot or cold, you can’t go wrong!

1 Habanero Lime Flour Tortilla or whole grain flour tortilla
1 Tbsp hummus
1 Tbsp Olive Tapenade Spread
2.3 oz (1/3 pkg) Organic Baked Tofu, Savory Flavor, other marinated tofu
Handful baby lettuce or 1 oz (1/2 pkg) Organic Microgreens
2 Tbsp Julienne Cut Sun Dried Tomatoes, or other sliced sun dried tomatoes
4 fresh basil leaves

1 With flour tortilla open on a plate, spread hummus and then olive spread evenly over tortilla.

2 Place 4 tofu strips 2 x 2, flat down, and lengthwise. Then top with baby lettuce, sun dried tomatoes, and basil.

3 Wrap the tortilla and secure with a toothpick or foil wrap.

4 Eat within a few hours so olive spread doesn’t make the tortilla soggy.

NUTRITION SNAPSHOT
Per wrap: 358 calories, 12.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 800 mg sodium, 45 g carbohydrates, 6.5 g fiber, 6 g sugar, 17.5 g protein, 41% vitamin A, 31.5% vitamin C, 6.5% calcium, 20.5% iron

Tip: Prepare several wraps ahead of time, wrapped in foil, but omitting the olive spread until ready to eat. Store them in the fridge for up to 3 days.

Lazy Lentils, Skinny Dish

Lazy Lentils
Makes 2 servings
Prep and cooking time: 6 minutes

Fortify a can of lentil soup with extra veggies, and you’ve got a nutritionist-approved value meal in less than 8 minutes! Serve this dish with a chunk of whole grain bread or a handful of multigrain crackers. Dinner’s served!

2 (14.5-oz) cans Organic Lentil Vegetable Soup
2 cups Organic Foursome frozen vegetables, or other mixed vegetables
2 servings multigrain bread or crackers of choice (optional)

1 In a medium-sized soup pot over medium-high heat, heat soup contents and veggies, covered, until veggies are tender, about 5 minutes.

2 That’s it!

NUTRITION SNAPSHOT
Per serving: 334 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 1130 mg sodium, 54.5 g carbohydrates, 14.5 g fiber, 4.5 g sugar, 15 g protein, 119.5% vitamin A, 39% vitamin C, 11% calcium, 33% iron

Recipes reprinted w/ permission from Cooking with Trader Joe’s Cookbook – Skinny Dish!, by Jennifer K. Reilly, RD,
(c) 2011, Brown Bag Publishers http://www.cookTJ.com

What are YOUR nutzoid week food go-to’s?

Skinny Dish! is HERE!

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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

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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?

Toasted Sesame Oil: Turning Tofu and Greens from Nothing to Something

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Photo by: Nicole Cho

Are you a tofu UNenthusiast or a “greens are gross” gal? Well, Toasted Sesame Oil (different from regular ole sesame oil) is about to save your day. It flavors tofu, kale, and other greens in a way that will take your breath away.

All you need to do: Add 1 teaspoon toasted sesame oil plus 2 teaspoons olive oil (less expensive and higher smoke point than the sesame oil) to a skillet over medium heat. Add 1-block-worth of tofu cubes or a large bunch of dark leafy greens pieces along with a tablespoon of soy sauce. Cook for 5-10 minutes, covered, adding water 2 tablespoons at a time as needed to prevent sticking. Add more soy sauce as needed for flavor. Shepow! Delicious.

What’s your go-to tofu or greens recipe?

Soy-Free, Dairy-Free, Egg-Free Pumpkin Pie with Gingersnap Crust

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What’s left, right? Just a bunch of pumpkin and spices? You got it, and the taste is out of this world!

Here’s last year’s pumpkin tribute post with recipes for Pumpkin-Apple Butter, Mexican Pumpkin Stew, Pumpkin Bread, and a Pumpkin Smoothie. This year, however, I’ve started early to find the BEST tasting pumpkin pie in the universe, while of course remaining healthy, easy, and adequately fit for a galaxy queen. It’s quite possible that I don’t need to test any further. Note that the cashews need to soak for at least 4 hours…

Oh My Stars Pumpkin Pie

Oh My Stars Pumpkin Pie
Makes 12 slices 

Gingersnap Crust
3 cups small gingersnap cookies (about 8 oz)
1/3 cup melted Earth Balance margarine 

Pie Filling
1 (15-ounce) can pumpkin purée 
2/3 cup sugar
2 tsp pumpkin pie spice (1 tsp cinnamon + 1/2 tsp ginger + 1/4 tsp allspice + 1/4 tsp nutmeg)
1 tsp extra cinnamon
2/3 cup raw cashews, soaked in salted water for 4 hours (or overnight)
1/2 cup canned light coconut milk

Gingersnap Crust: 

1 Preheat oven to 375° F. 
2 In a blender or food processor, blend cookies until they’re crumbs. Add margarine and process until evenly mixed.
3 Press mixture into the bottom and sides of a 9-inch round pie pan so the edges come halfway to the top.
4 Bake crust for 5 minutes, and let cool completely before adding filling and baking further. 

Pie Filling:

1 In a large bowl, combine pumpkin, sugar, and spices until well mixed.  
2 Once cashews have soaked and are a tad soft, drain the liquid and then blend them in a blender or food processor with coconut milk until soft and fluffy.
3 Fold cashew “cream” into pumpkin mixture.
4 Pour filling into cooled crust and bake for 30 minutes. Let cool in the fridge for about 1 hour to solidify the filling before serving.
5 Store leftovers (if there are any) in the fridge for up to 5 days. 

Nutrition Info Per Slice: 209 calories, 10 g fat, 3 g saturated fat, 0 mg cholesterol, 166 mg sodium, 29 g carbohydrates, 2 g fiber, 16 g sugar, 3 g protein, 110% vitamin A, 2.5% vitamin C, 2.5% calcium, 11% iron.

What the critics said:
Bitchin’ Dietitian: “Wow. That’s what I’m talking about.”
Bitchin’ Husband: “I’ll have some more.”
5-year-old: “It’s not good, it’s great.” (& then chose pie over a chocolate soy ice cream sandwich the next night)
3-year-old: “MMMMM!”
1-year-old: “Mo?” (although he ate the uncooked pie filling more aggressively than the cooked pie; the beauty of egg-free baking!)

So Chez Reilly, this will be our pumpkin pie. Other pumpkin pie compilations willing to enter the competition?

Cow-less Milk

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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?