Make Rhubarb Happen this Summer

After patiently waiting out winter, I think it’s safe to say summer is here! A sure sign of summer, aside from 90-degree days, is the bright, glossy stalks of rhubarb that have started showing up in my garden, as well as the local farmers’ market and in the produce section at the grocery store. Rhubarb is a sweet and savory, diverse vegetable that can be incorporated into beverages, breakfasts, sides and desserts.

I highly recommend rhubarb: If you haven’t tried it, you must! Here are four rhubarb-full recipes to start.

Strawberry Rhubarb Pie Smoothie

Ingredients
  • 1 cup frozen strawberries
  • 1/2 cup chopped rhubarb
  • 1/2 cup frozen banana, sliced
  • 1/2 orange, juiced
  • 1 cup milk (almond, cow, soy or coconut)
  • 1–2 tablespoons protein powder, optional (whey, pea, hemp)

Instructions

  • Blend all of the ingredients until smooth.

Strawberry Rhubarb Overnight Oats

Ingredients

Oatmeal:

  • ½ cup oats
  • ½ cup plain Greek yogurt
  • ½ cup unsweetened almond milk
  • ½ tablespoon chia seeds
  • 1 teaspoon vanilla extract
  • ½ scoop vanilla protein powder (optional)

Topping:

  • ¼ cup fresh rhubarb, chopped
  • 6 medium strawberries, diced
  • 1 tablespoon water
  • 1 teaspoon honey
Instructions
  1. Combine all of the oatmeal ingredients in a jar or container with a lid, stirring well. Refrigerate overnight.
  2. The next morning, put chopped rhubarb, strawberries and water in a small skillet and heat over medium heat.
  3. Cook 3–5 minutes, or until fruit is softened and cooked down.
  4. Add honey, and then remove from heat.
  5. Top the oatmeal with the fruit and serve immediately.

From Sinful Nutrition

Pork Chops with Ginger Rhubarb Compote

Ingredients

Pork chops:

  • salt
  • freshly ground black pepper
  • 4boneless pork chops that are about 6 ounces each
  • 4small fresh rosemary sprigs for garnish (optional)
  • olive oil for grilling or cooking the chops

Compote:

  • 2teaspoons extra virgin olive oil
  • 1/2small red onion, diced
  • 1clove minced garlic
  • 4large stalks rhubarb, cut into 1/4-inch crosswise slices
  • 1 large orange, juiced
  • 1teaspoon grated fresh ginger
  • 2tablespoons plus 1 teaspoon honey
  • salt
Instructions
  1. Pull the pork chops out of the fridge 30 minutes before cooking and season both sides with salt and pepper.
  2. In a medium saucepan, heat the 2 teaspoons olive oil over medium-high and sauté the onion until tender and translucent. Add the garlic and sauté another minute or so.
  3. Turn the heat to low, add the rhubarb, orange juice and ginger, and then stir. Cook, stirring occasionally until the rhubarb gets tender without completely losing its shape. Add the honey and a generous pinch of salt. Stir until the compote is ready (taste and adjust seasoning if needed) and then take off the heat.
  4. Prepare your grill so it’s at a medium-high heat. Brush the grill with oil and lay on the chops. Cook to your desired doneness, about 3–4 minutes per side for “medium.” (You can also cook the chops in a heavy skillet or under a broiler.)
  5. Remove from heat and rest for 5 minutes.
  6. Garnish with fresh rosemary sprigs and serve with rhubarb compote on the side.

From Mom’s Kitchen Handbook

Healthy Strawberry Rhubarb Bread

Ingredients
  • 1 1/2 cups whole wheat pastry flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 teaspoon nutmeg
  • 1/4 cup unsweetened vanilla almond milk
  • 2 eggs
  • 3/4 cup organic cane sugar
  • 3 tablespoons coconut oil, melted
  • 1 1/4 cups strawberries, chopped
  • 3/4 cup rhubarb, chopped
Instructions
  1. Preheat oven to 350o
  2. In a large bowl, mix the flour, baking soda, salt and nutmeg together.
  3. In a separate bowl, whisk the almond milk, eggs, sugar and coconut oil. Add the wet ingredients to the dry and mix lightly until combined​.
  4. Mix the strawberries and rhubarb into the batter. Pour batter into a greased loaf pan.
  5. Bake for 40-50 minutes, until a toothpick inserted in the center of the bread comes out clean.
  6. Cool for 10-15 minutes, then remove from the pan and allow to cool completely.

From Fannetastic Food

Bake or Bake not—But there is no fry!

Popular fried foods include fish, chicken strips, corn dogs, cheese and French fries. But thanks to our Illinois State Fair, we have learned that you can deep fry just about anything.

What’s the difference between fried and baked food?

The main difference between a fried menu item and one that is baked is the amount of calories and fat. When foods are deep fried, they lose their water content and absorb more fat. Depending on the food item, the caloric value can double or even triple when fried. If your goal is to lose weight or even maintain a healthy weight, fried foods are not a good choice.

We now know that fat is actually very healthy for us. Unfortunately, fried foods have the highest content of trans fat, which is a terrible source of fat for your body and arterial health.

What are some healthy fat sources?

Healthy fats like those found in salmon and avocados are excellent for reducing inflammation in your arteries and joints. However, the oils most often used for frying contain high amounts of inflammatory fatty acids. Consuming fried foods can cause inflammation in the gut and aggravate joint and muscle pain.

One last thing…

Don’t be fooled by frozen fried foods. Those frozen chicken strips and French fries that you are “baking” in the oven? They were fried prior to being frozen. Baking is simply the method preferred for reheating them.

Ready to try a non-fried fish meal? Check out my easiest salmon recipe ever for a delicious and nutritious baked dinner!

School’s Out! Now What?

School is almost out for the summer, and, honestly, I’m not really looking forward to that. Yes, I will love having all three of my kids home, but I keep thinking about two things:

  1. I’m going to be refereeing a whole lot more!

and

  1. My grocery bill is going to skyrocket in two weeks.

What is it about kids being home all day that makes them so hungry? Sure, I’m the dietitian, and I should be providing the answers, not asking the questions. I think we can all agree that it’s tough being asked for something to eat all day, so here are a few things I plan to work on this summer to help my own children eat right while they’re home.

Schedule/Routine

As with adults, when we are bored we tend to want to eat more—kids are no exception. So still trying to have routine or schedule during the summer can help alleviate the feeling of always being “hungry.” (Note: I do believe there’s nothing wrong with kids being bored and having to figure out things to do for themselves. However, a daily routine will still help keep them from boredom snacking.)

Snack Drawer

Having a snack drawer in the fridge and in the cabinets will allow the kids to go help themselves. However, you’ll have to make sure the snacks are ready to go, so here are tips for having the food prepared and portioned out.

For the fridge:

  • Cut up strawberries, watermelon, cucumber, celery, peppers
  • Blueberries, grapes, baby carrots, pea pods, grape/cherry tomatoes
  • Fruit cups of peaches, pears, applesauce, mandarin oranges
  • Hard boiled eggs, string cheese, sliced cheese, Greek yogurt, hummus, single-serving containers of natural peanut/almond butter

For the cabinet/drawer:

  • 100 calorie packs of nuts
  • Single-portion baggies of cheese its, pretzels, goldfish crackers, animal crackers, vanilla wafers, trail mix
  • Single-serving containers of peanut butter
  • Suckable applesauce, applesauce cups, fruit cups

Food Activities:

Having the kids “play” with their food takes time for the kids and also can get them exposed to new foods. 

  • Try having kid’s string fruit and cheese onto a stick or necklace. No more candy necklaces required.
  • Make watermelon popsicles, with slices of watermelon and popsicle sticks.
  • Create playful scenes with vegetables. Check out com for more information—such a cute idea!
  • Have your child help an adult make fruit ice cream, popsicles and smoothies.
  • Make a meal on a stick, such as pizza kabobs with pita, mozzarella cheese, pepperoni, vegetables and pizza sauce.

Physical Activity:

Help your children incorporate physical activity into their daily routine. Keeping kids active will help keep their minds off food and prevent weight gain over the summer. My personal goal is for the kids to have a set number of minutes of activity before they can have screen time. Now, realistically, I know this is not going to work every day, but it’s certainly something to work toward and on. As my motto goes, progress not perfection.

Hydration:

Hydration is often overlooked on a day at home and more thought about when out and about. However, this is one of the most important things for both kids and ourselves during the summer. Plain water is most certainly the best option, but with all these great fruits and vegetables coming in, experiment with fruit infusing waters.

6 Steps to Bathing Suit Confidence

Summer is just around the corner and that means weekends will soon fill up with beach trips, pool days and afternoons in the sun. As a dietitian, I often get asked on what are some slimming secrets and increasing confidence tricks for being in a bathing suit all day. Consider some of these tips the next time you are packing up your sunblock and beach towels and heading outdoors!

Consider some of these slimming secrets for bathing suit confidence next time you are packing up your sunblock and beach towels for some fun in the sun!

1. Don’t Skip Breakfast/Meals.

Nothing good will come from this action so please do not consider it. Skipping meals or going long durations without eating signals your body to prepare for starvation and will slow down your metabolism. Just like your computer, your metabolism will go into “sleep mode” when not being stimulated for an extended period of time. This causes your body to aggressively store calories and will also offset your body’s hunger hormone levels. Basically, you will find yourself extra famished by the end of the day and will be more likely to overeat.

2. Avoid carbonated beverages and salty snacks.

Both carbonated beverages (even sugar-free ones) and salty snacks such as crackers, pretzels, Chex mix and the like can cause water retention and extra bloating. This is definitely not the recipe one wants for feeling svelte and confident all day in a swimsuit.

3. Do pack lean protein sources.

Foods that are high in protein will help you stay fuller longer. This will allow you to spend more time splashing and playing in the water and less time breaking to eat. Protein go-to’s can include eggs, lean meats, protein bars/shakes, low sugar Greek yogurts, unsalted nuts, white cheese varieties. Another perk to frequent protein intake is that it can also help ward off sugar cravings.

4. Focus on water for hydration.

Believe me, I know nothing sounds better than ice cold lemonade on a hot summer day but fueling your body with liquid sugar isn’t the best recipe for staying fit and trim. Confession: I’ll be the first to admit that plain water isn’t the most exciting thing in the world to drink. Take advantage of fresh produce this summer and create natural flavor enhancers by putting fresh cut fruit, herbs or vegetables in your water.

5. Fresh fruit and vegetables make great hydrating snacks.

Fresh produce is naturally high in water, fiber and antioxidants. Choosing fruit and vegetables as snacks help boost your nutrient intake. Natural foods do not have any added chemicals or junk in them, which can often be the culprit for bloated, upset stomachs.  Save yourself some time preparing fruits and vegetables and purchase pre-cut bags and containers from the grocery store to be beach-ready in a snap.

6. Above all- kick back and have fun.

Despite the season of being more active, I understand summer can amplify body image issues with wearing a swimsuit. With constant reminders of magazine covers touting to have the perfect bikini body, even the most confident of women can become over critical of themselves. Try not to let worrying thoughts about how you look overpower the fun you could be having with your friends, family and kids. Summer always comes and goes too fast anyways, so grab your shades, sunblock and let out a big “cowabunga”!