Fresh Food Perspectives

{Recipe Redux} Pistachio Cardinal Sin

Disclosure: I received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing I am entering a contest sponsored by Pistachio Health Institute and am eligible to win prizes associated with the contest. I was not compensated for my time.

Have you ever opened your pantry and just stared at the shelves, trying to figure out something satisfying to eat...maybe sweet...maybe savory, but you also didn't want to break the calorie bank? And it would also be nice if that 'something' was maybe, I don't know, healthy too. 

I have to confess, this happens to me on a regular basis. But I have a plan for me and hopefully you too!

This month, the Pistachio Health Institute challenged Recipe Redux-ers to come up with a unique food and drink pairing centered around pistachios. Why pistachios? First and foremost, they are tasty. But the goodness doesn't stop there. Pistachios are really reasonable in calories as 30 in-shell pistachios are only 100 calories. That's a lot of bang for the buck! They also have heart-healthy fat that benefits cholesterol and helps you feel satisfied. Another unique quality is they can help you naturally choose a more appropriate portion size. Research conducted on pistachios found that the in-shell version serves as a visual cue for how many nuts you've eaten and helps you choose less calories overall. (Because we have all eaten half a can of nuts before realizing what happened.)

Earlier this week, my son Jackson and I spread out a whole bunch of ingredients and had a lot of fun trying different combinations of flavors with pistachios. He absolutely loved them, especially getting them out of the shell and then counting them. 

For my first submission (I'm hoping to bust out at least one more), I am going for the indulgent category. I named this in honor of my mom's favorite sundae at Ted Drewes (love you Mom!). Here's all you need, and some of these might already be in your pantry now:

30 in-shell pistachios  +

About 16 dark chocolate chips (or 80 calories worth) +

1/2 cup fresh raspberries  +

4 oz Prosecco

But here's the secret: the flavors are indulgent, but the calories aren't! This dessert pairing is only 300 calories. I think of this as a buffet for your fingers. You can pick up a chocolate, then a nut, then a raspberry and enjoy them all at once or seperately. It's also really fun to try the presecco after a bite of each food because the flavor changes. Prosecco is my favorite white wine. It's sparkling and dry so it compliments the tart berries and slighly salty nuts very well.

But wait, for 300 calories this doesn't have to be a dessert only! This doubles as a super satisfying snack too. (Confession: I'm guilty of enjoying a small glass of wine in the afternoon.)

So go grab a plate and glass and indulge in this special treat without remorse or regret (which you shouldn't feel after eating regardless)! I'm squeezing mine in during naptime today as a treat for myself. Join me! 

P.S. If you're curious about the dishes, the rectangle platter is Food Network line from Kohl's. The tasting spoon and square bowl are from Pier One. The berries are a generic remiken. 

 

Love Your Heart this Valentine's Day

Today I am excited to introduce you to one of the students I am working with this semester, Chantelle. She is a sophomore in the dietetics program at the University of North Florida. I loved her idea for this post - emotional eating. I hope you enjoy reading it.

Have a very happy Valentine's day. I hope you have many opportunities to give and receive acts of love and take some time to nurture your health. - Jenna

Tomorrow is Valentines day, what better day to talk about our heart?

Is It healthy to fall in love with someone that causes your heart pain? Obviously, no, so why do we fall in love with foods that hurt our hearts? Well thats simple, people relate with foods; which creates satisfaction.

Different foods represent different memories or comforts. Take for example the all so famous chocolate. When we feel down we run to chocolate (or any other unhealthy ”comfort” food) in hopes of solving our problems in that moment. We all do it - we feel like we deserve to ”treat” ourselves.

It's okay to eat chocolate, but with moderation. This goes for any treats. We don't want to over indulge in times of crisis. If we treat our self moderately, on a regular basis, we will be less tempted to eat two servings of chocolate cake in.

For me these foods only make me feel worse. Instead, I eat sweet fruits to rid my urge, plus it actually makes me feel better in the long run. The other foods sometimes only make you feel worse which results in a vicious cycle. Foods with high fiber will make you feel much fuller. Candy, ice cream, and sweets that are full of sugar do not satisfy our bodies. Therefore, most people eat more to feel full.

Eating high fiber fruits can help with these overindulgent crisis' as well as help keep our hearts healthy. So moderation is key when it comes to treating ourselves, therefore we can help our hearts stay strong.

-Chantelle

"What is the average number of calories a person consumes at Thanksgiving dinner?" - Thanksgiving Help Line - NYTimes.com

"The commonly cited statistic is that the average American will consume more than 4,500 calories on Thanksgiving Day alone. That’s according to the Calorie Control Council, which represents the people who bring you diet foods. After thinking about how much 4,500 calories really is, I was skeptical of the claim. I decided to create a gluttonous Thanksgiving feast of traditional foods and count the calories along the way (with the help of several online calorie counters). Here’s what I found." - Read more via projects.nytimes.com

This is a great little article to expose just how much you might end up eating on Thanksgiving. I also appreciate the explanation on why you feel so crappy after overeating. 

I'm curious, will you be paying attention to your calorie intake on Thanksgiving? Leave a comment and let me know.

P.S - Don't forget to enter my 5K race entry here. There's only a few days left on this giveaway.

a Rafflecopter giveaway

Being at Peace with Yourself & Food

(Stick with me on this one. It's not a post about my child. It's about you.)

With my son just turning one, I find myself reading my first parenting book to prepare for the toddler years. One of the main points this particular book drives home is that I am the parent and will ultimately make the best decisions for my kid despite what any pop culture, scientific "study" or Facebook comment may say. The book continues to encourage you to say to yourself "I am the parent!" and I love it. It's so empowering to quiet the many other noisy sources I look to confirm that maybe I'm doing something right or my fears that I'm totally screwing up my child.

Change gears to healthy eating -- lately I've been wondering if I'm doing enough to be a "healthy" eater. Yes, even I doubt myself and efforts just like you. I find I want to compare myself to other friends and moms and then feel like I'm falling short on the health-o-meter. It's an awful feeling. Guilt, fear and inadequacy haunt my thoughts.

Now, let's put these two story lines together. You, my friends, are the expert on your body and I am the expert on mine. You know what promotes health, vitality and energy in your life. You feel the positive and negative consequences of your decisions.

Listen to yourself. You know what to do.

There are a lot of good sources for true evidence based nutrition. There are also many "methods" of eating that make everyone else feels like losers, sometimes intentionally but usually unintentiontally. It's time to start blending your own strategies.

So start by asking yourself, what's working for me and what's not? You are the one that is going to be the best author of your healthy eating plan. Take everything you know about yourself and your personality into consideration. Sew in the good foundations of health-promoting eating. Tweak with principles that work for you and help you reach your goals.

Then, don't look back and don't compare.

Certainly keep your eyes open for new good ideas. It is ok for your eating to change through your life as you find new principles that work for you. But don't berate yourself for not eating like the Jones'.

Be at peace. Be yourself.

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”  - Ralph Waldo Emerson

Parents Set Food Rules for Children

Today I was reading through some research articles for an upcoming presentation I'm giving this month. I came across a fascinating article on how parenting skills have impacted the obesity problem in the US.

The author brought up the point that it is difficult for parent's to find the "sweet spot" of making food rules for their children. Somewhere between too lenient and too strict lies the perfect amount of guidance for children and their eating habits. 

I believe that as parents we must set food rules for our children. There is no better way for them to learn healthy eating principles. The phrase "everything in moderation" is too generic for the real world. What does that really mean anyway?

Here's some specific suggestions for parents to apply at home to develop healthy eaters:

• Choose the main food rule/principle for your family. The author of the article I mentioned suggested "one treat a day", with a treat being anything that is low in nutritional value. This allows the parent to have dialogue with their children to help them choose their treat. 
• Practice what you preach. As parents, make fitness a priority in your routine. Talk about the things that are important to health in front of your children. 
• Eat meals together. Research shows this is one of the most beneficial things a family can do together to promote better health, better students, and an overall sense of well-being. 

If you are doing some of these things already, I'd love to hear about them. Leave me a comment below.