Friday, March 21, 2014

The Top 8 Reasons YOU should join the 21-Day Real Food Challenge


The next 21-Day Real Food Challenge starts on the 1st of the month. Here are the top 8 reasons you should be in the group!
  1. Provides exclusive access to a Registered Dietitian for 21 days for only $30 ($20 for students). 
  2. Gain new seasonal recipes and menus  
  3. Presents trustworthy nutrition information and education.
  4. Learn how to cook efficiently and to fit real food into your busy life. “What surprised you about the challenge so far? That I have so much 'unreal' food in my pantry and fridge!”
  5. Empowerment. Take control over your health! Set up goals and plans to help you reach success
  6. Learn to navigate your grocery store and pick real foods. “I read labels more carefully now.”
  7. Free flowing communication with all participants.
  8. Because it is fun! “Holly- this challenge has been fantastic. Been a lot of fun and something I hope to continue."
Review from one Challenge Participant:
“This fast-food consuming, sweet-toothed (?), chocolate-loving, Diet Coke-craving individual would like to thank each of you passionate, committed and creative individuals for the past 8 days. I am not perfect and have not been perfect; however, I can say honestly that I dramatically have altered my food choices and have had no fast food, no chocolate, no desserts, and no soft drinks in the last 8 days. I have made better choices in every food-situation. For me, it is a realization that there will be times when one simply must make the BEST choice; that is what it is about for me. As we move through today and the next 11 after that, I know that it will get easier. I look forward to all of your posts and continuing to try new things (although I am not as bold as creative as the rest of you)...Thank you for pushing my "competitive" button to get me to do this...”

Click here to register
Click here for more information

Recipe ReDux Buffalo Style Quinoa Lettuce Wraps


A Play on Patties: While St. Patty’s Day will be over by the time The Recipe ReDux rolls around this month,
we’re celebrating the ‘patty’ all month long. We’ve seen images of stacked patties go crazy on food photo sharing sites like HealthyAperture.com; so stack ‘em up! Think healthy tuna burgers, potato patties, or veggie stacks.

This is a wonderful veggie burger idea that veggie and meat eaters will both love! The original recipe served these as sliders on mini buns, but I thought that was pretty starch-heavy. Instead, I served these as lettuce wraps and thought that they were delicious! The hot and crispy patties contrasted with the cool lettuce for a delicious meal. 

Buffalo Style Quinoa Patty Lettuce Wraps

  • 2 cups cooked quinoa
  • 1 cup cooked sweet corn, frozen and thawed is fine
  • 4 scallions, sliced
  • 2 garlic cloves, minced
  • 1/3 cup finely grated romano cheese
  • 1/4 cup panko bread crumbs
  • 1/4 cup red bell pepper, minced
  • 1/4 cup flour
  • 2 large eggs
  • 2 tablespoons buffalo wing sauce + more for topping
  • 2-3 tablespoons olive oil
  • 4 ounces white cheddar cheese, shredded
  • Whole head romaine, bibb or other large-leaf lettuce

  1. In a large bowl, combine quinoa, corn, scallions, garlic and red pepper. Mix well to combine. 
  2. Add cheese, panko, flour, salt and pepper, tossing again to mix. Stir in eggs and buffalo wing sauce until the mixture is moistened. 
  3. Using your hands, form patties by firmly pressing the mixture together. Set the patties on a cutting board.
  4. Heat a large skillet over medium to medium-high heat and add olive oil. Add sliders and cook until crispy, about 3-4 minutes per side. 
  5. To serve sliders, place patties in the lettuce, top with shredded cheese and hot sauce and eat!


Adapted from How Sweet It Is. 

Please check out these other awesome patty ideas from registered dietitians around the country!



Thursday, March 20, 2014

Guest Posting: No Trash Lunch by Erin!

Could you eat a meal that creates no trash?

On a typical trip to the grocery store I will usually find myself unaware of the the wide array of packaging my food is used to coming in. Often the container holding the item I’ve came for is absurdly larger than the item itself. Despite the environmentally unfriendly package to portion ratio, we are conditioned to accept this by the appeal of convenience and (supposedly cheaper) cost. As part of a nutrition class challenge, I assumed the task of creating a lunch entirely “waste-free”.  As someone who believes they leave a relatively small eco-footprint, the initial difficulty of planning this meal surprised me and consequently instilled a helpful dose of self-awareness in how I individually contribute to waste and pollution. Aside from some initial re-evaluating of my grocery shopping style to get this meal just right, the end result was nutritious, easy to recreate, and satisfyingly cost effective.

The ingredients
  • Cauliflower
  • Tomato Cashew Curry on Brown Rice
  • Red potatoes
  • Apple slices

The method
The bulk of my meal found in the produce section. It consisted of cauliflower, potatoes, tomatoes, and apples. These were easily transported in re-usable bags. The cashew curry and rice ingredients were rounded up in the bulk section at Whole Foods. Even though plastic bags are free flowing to your hearts content here, it’s easy to bring your own ziploc bags to transport these items.  If you do use a bag or two, try to offset the environmental impact by re-using them for storage at home! After some chopping, dicing, sauteing, and a bit of seasoning, the final products were put into two tupperware containers and were ready to go!

This endeavor ended up being more affordable than if I had bought these items pre-packaged or pre-made. The total cost of this meal (not including leftovers) came out to $4.90, approximately. Comparing this to the fancy packaged tomatoes, bagged rice, single-serving cashew containers, etc, I would likely be seeing a major difference in future grocery bills. Even though this challenge requires some initial brain power to create something delicious and nutritious, it would eventually adapt as muscle memory the more you could incorporate this style of“mindful eating” into the everyday routine.

Here’s what you can do to get started:

  1. Eat more produce! Fruits and vegetables are always available sans packaging.
  2. Stock up on staples. Buying grains, legumes, nuts, and cereal in the bulk foods section can help you save and allows you to cut down on waste.
  3. Register with a CSA. Community Supported Agriculture programs are found all throughout the country, with home deliveries available. Brought to your front door in a reusable crate, you can enjoy fresh picked produce as well as locally produced milk bottled in old-fashioned, recyclable glass bottles.
  4. Consider Compost. Check out backyard compost blogs for “How To Guides” on setting up your own compost bin or check out options for composting in small indoor spaces.

Guest Posting by Erin
 Erin is taking Holly's Nutrition class at Montgomery College as she continues on her way to becoming a future nurse. She likes to spend her Saturdays perusing DC farmers markets and her Sundays baking black bean brownies.

Monday, March 17, 2014

Now enrolling for the April 21 Day Real Food Challenge (with a new LOWER price!)

Why I Farm: Diane Kowallek of Adopt-A-Plant Greenhouse


What is the name of your farm? Does that have any special significance?
Adopt-a-Plant Greenhouses and Garden Center  is surrounded by Maimi white water park  close to the small little town of New Haven .  I am fortunate to be in an area surrounded by a lot of history.  We not only have the park  but we also have the only Shaker community that still has  many historical buildings,  with the Friends of Shaker to open the meeting house to the public in the Fall of 2015. 

Where is your farm?  
10856 Oxford Rd in Crosby Township in Southwestern Ohio.

Tell me about your farm.   
We grow a variety of annuals& perennials to sell at our place in the spring  and large variety of herbs through out  the year.  In the summer we grow a variety of cut flowers that we sell at the Oxford and Northside farmers market.  Fall through Spring, we grow mixed greens and Hydroponic lettuce

What do you grow or produce?    
Annuals, Perennials. Herbs. Vegetable Plants.   Mixed greens of Kale , spinach arugula, leaf lettuce,   Hydroponic Bibb lettuce  and mixed greens.  Cut flowers


Do you produce food year round?   
Summer I have a vegetable garden mostly for my own use. Fall – Spring  the mixed greens


Have you always been a farmer?      
I have worked in the greenhouse all my life. I grew up in the same place I live today.  We grew lettuce and cucumbers when I was a growing up

What do you wish more folks knew about farming in general?    
If you are doing truck farmering it is a lot of hard work you are up early in the morning and working longs days. The weather can be your friend or enemy.


What do you wish more people know about your farm, specifically?  
I grow as sustainably as possible. Our retail garden center tries to use as many recycled item  for our displays as possible.  Our garden center and greenhouses is a peaceful quiet place to come to buy your plants or to just enjoy the flowers and herbs we grow

What are your future plans for your farm?    
Maybe cut down more on the amount of annuals we are growing and grow more of my hydroponic lettuce and mixed gourmet salad mix

Where can people buy your products?     
Thank you for visiting our website, following us on facebook and checking out our pins on pinterest!

Cheers. 

Eating With The Seasons: Part 3

The subtle spiciness of mustard greens meets honey-sweetened apples and pomegranate arils in this salad inspired by the blog: A Tasty LoveStory.

Apple Pomegranate Holiday Salad
  • 1 bunch mustard greens
  •  Arils from 1 pomegranate
  • 2 medium apples
  • 3/4 cup raw almonds, coarsely chopped
Dressing:
  • 3 tablespoon red wine vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 1 tablespoon honey
  • salt and pepper to taste
  1. Chop mustard greens into small, bite-size pieces. Place greens in a large serving bowl. Add pomegranate, diced apples, and chopped almonds. 
  2. Whisk balsamic, olive oil, mustard, honey, salt and pepper in a small bowl. Drizzle over salad and serve.

While you enjoy your salad, nibble on these bites of seasonal food knowledge:
  • Since seasonal food is more abundant and does not have to be imported from another region it tends to be cheaper
  • Because they are so fresh, seasonal foods are tastier
  • Foods are richest in vitamins and minerals when in season
  • Like fruits and vegetables, animal products also follow a seasonal cycle. Chickens lay their eggs in the spring, while beef and bison get more flavorful as they fatten up for the winter months

Guest post by Melissa!
Melissa, a senior dietetics major and varsity athlete at Miami University, has been interning at Grass Roots Nutrition since October. She views food as fuel, but enjoys showing people how to make healthy real food menu items that taste delicious as well. 

Thursday, March 13, 2014

Lighten Up With California Dairy Recipe ReDux Challenge: Banana Split Parfait

I received a gift card to offset the expense of my ingredients. By posting this recipe I am entering a recipe contest sponsored by the California Milk Advisory Board and am eligible to win prizes associated with the contest. I was not compensated for my time.

March is National Nutrition Month, a month designated to focus on making healthier food choices for better overall health and wellness. This year the theme for Nutrition Month is “Enjoy the Taste of Eating Right,” which is easy when you include California dairy products. The California Milk Advisory Board, which represents more than 1500 dairy families, is celebrating “dairy good” nutrition by asking Recipe ReDux members to “lighten up” some of their favorite recipes with California dairy.

In addition to calcium benefits, dairy in any form – whether it’s low-fat milk with cereal, a yogurt parfait, a smoothie, or egg and cheese sandwich – packs protein – which helps keep you full until your next meal. The California Milk Advisory Board and their nutrition partner, The Dairy Council of California, understand that dairy plays a vital role in contributing to an overall healthy diet and in support of National Nutrition Month wants to encourage everyone to adopt healthy food habits with dairy.

Check out this recipe for a delicious yogurt treat. It is either the dessert that's healthy enough for breakfast, or the breakfast that is tasty enough for dessert: The Banana Split Parfait!

Banana Split Parfait
  • 1/2 cup plain California Yogurt (ex: Brown Cow Greek Yogurt)
  • 1 teaspoon cocoa powder
  • 1 tablespoon unsweetened coconut
  • 1/2 banana, sliced
  • 3 strawberries, sliced
  • 1 tablespoon chopped nuts, such a pecans
  1. In a tall glass, place 1/4 cup California yogurt and cocoa powder; stir to combine. 
  2. Top with banana slices and chopped nuts. 
  3. Top with remaining yogurt, sliced strawberries and coconut. Dig in and enjoy a delicious treat that will keep you nourished and satisfied until lunch. 

    Please check out these other entries for this delicious contest!



    Eating With the Seasons: Part 2

    Warm-up on a chilly night this week with this roasted butternut squash soup with sage and fennel inspired by the vegetarian blog, NoWhey, No Cow.

    Butternut squash, a type of winter squash provides carbohydrates, vitamins A and C, and a naturally sweet flavor that becomes more pronounced with roasting. 


    Roasted Butternut Squash
    • 1 butternut squash
    • 4 sage leaves
    • 1/2 teaspoon fennel seeds
    • 4 cups vegetable broth
    • salt and pepper to taste
    1. Peel and cube squash. Spread over a baking sheet. Sprinkle salt, pepper, fennel seeds and chopped sage over squash. Bake at 425 degrees for 40 minutes. 
    2. Let cool then process ingredients in a food processor in small batches, adding the vegetable broth as you work. Warm the soup in a saucepan on the stove or in a crockpot, then serve.
    Guest post by Melissa!
    Melissa, a senior dietetics major and varsity athlete at Miami University, has been interning at Grass Roots Nutrition since October. She views food as fuel, but enjoys showing people how to make healthy real food menu items that taste delicious as well. 

    Related Posts Plugin for WordPress, Blogger...

    ShareThis

    Print this!