Hello, foodies…
I know today isn’t typically when I post a blog—especially when I’m on vacation—but I want you to meet Jenna. She’s a registered dietician and a sports nutritionist. And, she’s got one of the most down-to-earth approaches to “healthy eating” that I’ve heard in a long time: it’s 80/20. 80% of the time, you try to find balance. The other 20%, Jenna says eat real mac and cheese—without the light or low-fat cheese and whole wheat pasta. (I swear I didn’t pay her to say that!)
From your comments to me on Facebook and Twitter, I know dieting—or at least just getting back to healthier eating habits—is on a lot of our minds this time of year and I asked Jenna to offer some bona fide “do this, not that” advice and share a recipe so delicious you’d never know it’s good for you. Not only did she do it, but she gave us a STUFFED recipe! Many thanks to Jenna for her advice!
Happy New Year! [Insert deep breath here.] So, I know this might be that moment where that redundant quote is blaring through your brain: “new year, new you!” I think at times people expect some “holy smokes!” year where they look entirely different than last. So much so, that they think they can lose 4 shoe sizes to fit into the cute pumps from that sample sale.
So relax. Take large expectations (mostly, self-expectations) out of your head and understand that small changes can be big. For those looking to start a diet, focus on lifestyle changes. Zone in on dietary goals that result in many positive outcomes. When we eat healthy, cool things happen besides weight maintenance or weight loss like: healthier hearts, more energy, better sleep, and that feeling of “I don’t want to eat an entire jar of Nutella!” (Okay, maybe you can still think that, but the actual ACT will perhaps go away.) And most importantly for those with families, you are now creating a mini-village full of healthy, strong bodies. You’re now totally supermom or superdad.
Small changes--such as smarter snacking is helpful. Start off with foods that don’t necessarily taste healthy. For example, swap a lunchtime snack or side item with one of these choices, an after-school snack for the kiddies, at breakfast, or at night when you’re watching oh, I know… ITKWD (ahem, on Wednesday). Make goals that are attainable such as making three healthy swaps the first week and gradually expanding your new-found or rekindled healthy palate. Here are some healthy swaps to consider bringing right on into the New Year.
- Popcorn – Popcorn is actually a whole-grain snack! Pop your own popcorn (choose low-fat bags or make your own using kernels) and get creative with mix-ins. Always start off with a spritz of butter spray (bottled, as it slashes the calories and fat) or drizzle heart healthy olive oil onto popcorn. Toss in a dry ranch dressing packet, low-sodium chili mix packet, or some sea salt and Splenda for “kettle corn.” I’ve already made popcorn with tossing in peanut butter and frosted Cheerios and drizzling on some melted natural peanut butter. Get creative! And speaking of peanut butter…
- Peanut Butter (or other nut butters) – Nuts contain heart healthy fats that are great for our hearts. When consumed in its appropriate portion size, it makes an amazing addition to your diet. All nut butters taste different (peanut butter is cheapest) so feel free to experiment. While there is low-fat peanut butter, choose the real stuff. Many companies replace the healthy fat with added sugar for flavor. Add peanut butter to bananas, apples slices, on celery with raisins (ants on a log), mixed into hot oatmeal, even into chicken dishes as a sauce or marinade.
- Guacamole or avocado – I would bathe in this. Guacamole contains avocados, which are a great source of unsaturated fats, carotenoids for eye health, and vitamin C for healthy skin. Avocados have a high fat content, but alike nut butters, the fat content is healthy. Avocados can be used in baby food (pureed), salads, and as a swap for mayonnaise or butter on a sandwich to reduce saturated fat, calories, and sodium. You can also make your BLT a BALT (Canadian bacon, avocado, lettuce, tomato). Just add avocado and spread (when really ripe) instead of mayo. FYI, Canadian bacon is your leanest cut of bacon.
- Sweet Potatoes – These a great swap from regular brown potatoes because of their hint of sweetness. Pop these in the microwave or oven. A sweet potato is rich in fiber and antioxidants vitamin A and C, which act as anti-inflammatories to reduce your risk of developing certain cancers. You may eat them whole with skin or peel into long slices or wedges as baked “fries” instead of packaged, frozen French fries.
Now, here’s a recipe that combines two of my favorite foods: avocado and sweet potatoes. This started as a side, but then I decided to turn it an entire meal. I added low-fat cheese and vegan turkey (for protein) and ate both potatoes for dinner.
Southwestern Style Stuffed Sweet Potatoes
Ingredients:
- 2 sweet potatoes (obviously, big enough to stuff)
- 1 cup low-sodium canned black beans (drained and rinsed)
- 1/2 cup corn (frozen, fresh, or drained/rinsed canned)
- 1/2 cup diced bell peppers (any or all colors – I buy the tiny variety pack of bell peppers in bulk, as its much cheaper)
- 1/4 teaspoon chili powder
- 1/8 teaspoon ground cumin
- 2 limes, juiced
- Salsa (any kind, or homemade– see below)
- 1/2 an avocado, diced (if over-ripe, you can mash it and use it as a dollop on the top of your potatoes)
- Fresh cilantro
Directions:
- Preheat oven to 400°F. Use a fork to poke a few holes in the potatoes. Place them on a foil-lined baking sheet and bake them for 45-50 minutes or until flesh is soft.
- Meanwhile, combine the chopped the bell peppers in a bowl with the black beans, corn, cumin, chili powder, and lime juice. Set aside to let the flavors develop. You can drizzle a little olive oil into the mixture for flavor.
- When sweet potatoes are cooked, remove them from the oven. Cut slits down each potato lengthwise, and pull them apart so that you create a well for the fillings.
- Spoon 2 tablespoons of salsa into each potato, followed by the corn and bean mixture. Top with avocado pieces and cilantro and serve immediately.
Fresh Homemade Salsa
Ingredients:
- 4-5 ripe Roma tomatoes
- 1 green pepper
- 1 jalapeno pepper (optional)
- 1/2 onion
- 1 fresh lime
- Cilantro (about 1/4 cup, more or less, to taste)
- Sea salt and pepper
Directions:
- Chop tomatoes and green pepper into large bowl. Add chopped onions and mix well. Add jalapeno pepper (optional).
- Cut lime in half and squeeze onto vegetables. Mix.
- Finely chop cilantro and add to salsa. Mix.
- Add sea salt and pepper to taste.
- Mix and serve with the potatoes. (There will be extra salsa—save and serve it on a wrap, fish, or sandwich.)
Thank you, Jenna! You’ll be hearing a few more tips from Jenna throughout the month, foodies. In the Kitchen with Davidis on tonight! Be sure and join Rick at 8pm ET. I’ll see you on Sunday.
Keep it flavorful!
—David