Something to Chew On

A Guide to Eating Right and Living Well


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For That Special Someone

The Quickest Way to my Husband’s Heart…is through his Stomach

My husband has been such a trooper with me trying out so many new chicken recipes lately; I decided to surprise him with a meat dish. This recipe does take a bit of prep time; but, the flavors are so phenomenal, it is well worth the time and patience when you taste your finished product. Whether you want to treat yourself or treat someone special in your life, this recipe gets a grade A stamp of approval from both me and my husband. Serve this dish with your favorite green bean recipe, side salad or sautéed vegetables.

Balsamic Glazed Steak Rollssteakrollup

Steak Ingredients

  • 1 ½-2 lbs flank steak (this is one of the leanest and thinnest cuts of steak, which makes it perfect for this recipe)
  • Salt and pepper to taste
  • 3 Tbsp Worcestershire sauce
  • Any steak seasoning you like (I used BWW’s Chipotle BBQ dry rub)
  • 1 Tbsp olive oil

Vegetable Ingredients

  • 1 carrot, julienned
  • 1 zucchini, julienned
  • 1 bell pepper, thinly sliced
  • 5-6 green onions, thinly sliced (green parts)
  • 4-6 garlic cloves, minced
  • 1 tsp Italian herb seasoning

Glaze Ingredients

  • 2 tsp butter
  • 2 Tbsp shallots, finely minced
  • ¼ cup balsamic vinegar
  • 2 Tbsp brown sugar
  • ¼ cup beef broth

1. Begin prepping your steak. Trim visible fat and pound thin (only if other type of steak is used instead of flank). Season both sides with salt, pepper and Worcestershire sauce. Set aside.

2. Slice vegetables into thin, matchstick-like strips. You will be lightly sautéing these prior to rolling them in the steaks.

3. For the sauce, melt butter in sauce pan. Add shallots and stir for 2 minutes. Add the rest of sauce ingredients. Once the sauce comes to a boil, reduce the temperature and continue to stir as sauce thickens, another couple minutes. Once sauce is at desired consistency, transfer to separate sauce dish.

4. In the same pan or separate pan, heat oil on medium-high heat. Add garlic and sliced vegetables (except for green onions). Add Italian seasoning and a sprinkle of salt and sauté for a few minutes. Once slightly cooked and softened, remove vegetables from heat.

5. Assemble the steak rolls by placing marinated steak down on cutting board and laying vegetables (and green onions) in middle of steak. Roll over steak and secure with toothpick.

6. Heat large skillet over medium-high heat with 1 Tbsp of oil. Place steaks seam-side down and cook 3-4 minutes per side. Add special steak seasoning to rolls as they are cooking. Cook until desired.

Recipe adapted from: http://picturetherecipe.com/index.php/recipes/balsamic-glazed-steak-rolls/


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Chicken For All Ages

photoChicken nuggets and chicken tenders are food favorites for people of all ages. The downfall for these menu items is that they are breaded and fried and rank low in nutritional value. Even if you bake these items, remember that they were originally fried and then flash frozen to preserve freshness. Keeping up with my goal of exploring a new chicken recipe each week, I found this healthy and gluten-free alternative. Instead of using exact measurements when seasoning the chicken, I simply coated each piece of meat evenly with the spices.

Coconut Dusted Chicken with Honey Mustard Sauce
3-4 chicken breasts

Salt

Pepper

Onion Powder

Garlic Powder

Smoked Paprika

Ground Cumin

2 eggs

1 cup unsweetened shredded coconut

1 cup almond flour

Honey Mustard Sauce

5 Tbsp honey

2 Tbsp Dijon mustard

1 Tbsp apple cider vinegar

1. Preheat oven to 375oF. Line a baking pan with parchment paper or foil. Season each chicken breast evenly with spices. Meanwhile, combine coconut and almond flour in mixing bowl. In a separate bowl whisk both eggs together.

2. Once seasoned, dip each chicken breast in egg mixture and then dip into coconut mixture. Make sure each side is coated evenly.

3. Bake for 35-40 minutes. (The thicker your chicken breasts are, the longer time is needed to cook thoroughly.) These will not brown up like regular chicken tenders. If this is desired, then cook an additional couple minutes under the broiler setting.

4. While chicken is cooking, whisk together the honey mustard sauce ingredients and set aside.

5. Serve with your favorite vegetable side dish. I chose mashed garlic cauliflower garnished with chives with a mixed green salad.

Recipe adapted from: http://www.paleonewbie.com/recipe-entree/paleo-chicken-strips-honey-mustard-sauce-recipe/

Have you ever wondered what to do with your leftover turkey from Thanksgiving? Amanda Figge, Springfield Clinic registered dietitian, shows us around County Market on how to make a delicious recipe with leftover turkey.  Plus she delivers some excellent healthy eating tips. Enjoy!

Roasted Turkey Goat Cheese Salad with Honey Balsamic Vinaigrette Dressing

RoastedTurkeyGoatCheeseSalad

For the dressing:

2 Tbsp balsamic vinegar

1 Tbsp honey

1 tsp Dijon mustard

¼ cup olive oil

Salt and pepper to taste

For the Salad:

3-4 oz leftover white meat Thanksgiving turkey

1 ½ cups Salad Greens (50/50 mix of Spring Mix and Spinach recommended)

1 oz of goat cheese, crumbles or freshly sliced

2 Tbsp dried cranberries

2 Tbsp walnuts

1. Whisk together salad dressing ingredients in small bowl and set aside. Combine all salad ingredients in bowl. Drizzle 1-2 Tbsp of dressing over salad and serve immediately.

 

In case you missed Part One : http://somethingtochew.com/2013/11/18/holiday-edition-part-one/

 


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Becoming Stronger Than Your Excuses : Part Three

a slow cooker Oval Crock Potcrockpot

Taking on healthy eating habits, typically does not occur over night, rather it’s a gradual progression of gaining knowledge and understanding between health foods and less-healthy foods and finding strategies to make health foods fit into one’s lifestyle.

When someone states “I don’t have enough time to make a healthy meal”, my first two questions are “do you have a crockpot” and “do you have a day off during the week”?

Prepare meals ahead of time on your days off. One cooking approach I took up in grad school was cooking my proteins in bulk. On Sundays, I would bake or grill several chicken breasts or fish to have on reserve for my lunches and dinners for the next several days. Doing this saved me time and energy in preparing healthy and well-balanced meals when I would get home after a 12-hour work day as an intern. Using a crock pot is a great method for cooking for those with busy schedules. Home-cooked meals are often lower in sodium than those purchased away from the home.

Purchase pre-cut vegetables or ready-made salads. Purchasing whole vegetables and cutting them up ahead of time will save you a lot of money, but not necessarily time. What’s great about most grocery stores is that they offer pre-cut vegetables that can be thrown into a stir-fry, salad or consumed raw as a snack. Most supermarkets also offer freshly prepared salads which are often bigger (so you can use them for more than one meal) and more cost-effective than a single-serve salad purchased from a fast food restaurant.

Consistency is key. You must be consistent to make any change. This principle applies to many aspects of health. In order for a post-workout protein snack to be most effective, it needs to be taken consistently (for those participating in vigorous strength-training programs). Good habits are as addictive as bad habits. Form a new one now! Eating breakfast can jumpfood3_MP900411701start your metabolism, but it won’t have a lasting effect if you only consume breakfast 2-3 days per week. Exercise can have similar effects on muscle cells just like  Metformin, a common diabetic medication. However, these beneficial effects of exercise last less than 48 hours, raising the importance of daily physical activity. Forming healthy habits can be a challenge for some, but when we identify barriers (our excuses) we can find ways to overcome our challenges and lead healthy, active lives.

Every day is a good day. Some days are just more challenging than others.

I’d love to hear from you! Share your favorite healthy crock pot meals that you have made below in the comment section.

Photo Credit : www.crockpot.com


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Back In Action- Farmer’s Market Kick-Off Today

After a two-week hiatus from the Illinois Products Farmer’s Markets for the Illinois State Fair we are back in action at the market. Join us tonight from 4-7 pm at the Illinois State Fairgrounds for fresh produce, sweet treats, and more. Tonight we will be giving away salad shakers to the first 100 visitors to our booth. shaker1 shaker2 Complete with fork and a special compartment for your dressing of choice. Also tonight you can visit with our Orthopedic Group and pick up our Healthy Recipe of the Week: Chicken Pasta Salad with Creamy Poppy Seed Dressing.

Notes from Amanda Figge,” This recipe has already been approved as delicious. The Channel 20 news studio gobbled it up and when I brought the leftovers up to Lincoln this morning; they were completely gone in 30 minutes (by 8:15am!).”

Ingredients:

  • 1/2 cup fat-free, sugar-free vanilla yogurt
  • 2 teaspoons cider vinegar
  • 1 teaspoon grated lemon zest
  • 1/2 teaspoon poppy seeds
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 2 teaspoon pepper
  • 6 ounces dried whole-grain penne
  • 12 ounces cooked skinless chicken breast, cooked without salt, cut into 1/2-inch cubes
  • 3 ounces spinach, cut into long, thin pieces or torn into bite-size pieces
  • 1 small red bell pepper, chopped
  • 1 small red onion, halved and slivered
  • 1/4 cup sliced almonds, dry-roasted
  • 1 to 2 tablespoons fat-free milk (optional)

1. In a small bowl, whisk together the dressing ingredients. Set aside.

2. Prepare the pasta using the package directions, omitting the salt. Drain in a colander. Rinse with cold water until cool. Drain well.

3. In a large bowl, stir together the chicken, pasta, spinach, bell pepper, and onion.

4. Pour the dressing over the salad, tossing to coat (using two large spoons works well). Sprinkle with the almonds or cover and refrigerate for up to 4 hours, sprinkling with the almonds just before serving. If the salad seems dry after refrigeration, toss with the milk at serving time to add moisture.

chickenpastasaladcreamypoppyCook’s Tip – For a hearty side salad, omit the chicken and add some shredded carrots, chopped cucumber, or other vegetables.

Nutrition Information: Calories: 358.Total Fat: 7.5 g. Saturated Fat: 1.5 g. Monounsaturated Fat: 3.5 g. Polyunsaturated Fat: 2 g. Trans Fat: 0 g. Cholesterol: 75 mg. Sodium: 233 mg. Carbohydrate: 37 g. Fiber: 7 g. Sugars: 4 g. Protein: 35 g.

-American Heart Association, Recipes for the Heart


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Building Better Salads- Part 2

Salad Dressings.

Salad Dressing IllustrationIs it just me or does everyone have at least 6 almost-empty bottles of salad dressing in their fridge? I’m sure this is a trait I picked up from my mother and it drives my husband insane. If you’re like most people, a salad just isn’t complete until it has the perfect dressing to tie all those nutritious ingredients together. While there appears to be hundreds of varieties of dressings available at the grocery store, choosing the right salad dressing not only creates the perfect salad ,but it can be beneficial to your health. Too often, our healthy salad creations are sabotaged by choosing the wrong salad dressing. Here are a few simple tips to help guide your next salad shopping adventure.

Don’t always go with the fat-free variety. There are several reasons why fat-free salad dressings are not the best selection. First of all, they don’t taste good…at all. I know this because during my early college years, I had convinced myself everything I ate had to be fat-free. Fat, along with sugar and sodium help flavor the foods found on the shelves at the grocery store. If you remove one of those elements, you’re going to have to add more of the other two in order to make up for lost flavor. We also need a healthy source of fat in order to absorb the fat-soluble vitamins that are found in the colorful vegetables that make up our salads.

Do monitor portion sizes. A serving of salad dressing is 2 Tbsp which is about the size of a golf ball. If you don’t’ trust yourself in only pouring 2 Tbsp on your salad, serve your salad dressing on the side and dip the tip of your fork into the dressing before each bite. This is a great technique to help control your portion size of salad dressing and it can also help slow down your speed of eating.

Don’t dress your salad too early. You only need to make this mistake once before learning this lesson. It was one of the first holidays I was spending with my boyfriend/now husband’s family. I decided to prepare a delicious spinach salad with a homemade salad dressing for everyone. Unfortunately, I put the salad dressing on the salad an hour before it was served and left everyone with a soggy, sad representation of my culinary skills.

Do try to choose a vinaigrette dressing more often.

  • Vinaigrettes spread easier than other dressings. This can help you keep your portion size of salad dressing under control.
  • The consumption of vinegar before a meal may have beneficial effects on postprandial blood sugar spikes which can be beneficial for individuals with diabetes. http://care.diabetesjournals.org/content/27/1/281.long
  • Try making your own vinaigrettes at home by using heart-healthy olive oil as your base. A simple balsamic vinaigrette only needs:
    • ¼ cup balsamic vinegar
    • 2 tsp dark brown sugar (optional)
    • 1 tbsp chopped garlic
    • ½ tsp salt
    • ½ tsp ground pepper
    • ¾ cup olive oil
  • Do be adventurous. I was always scared of choosing vinaigrette in the past simply because of the word “vinegar”. By trying new foods, I have discovered that some of my favorite dressings are different blends of vinaigrette’s like citrus-lime or roasted red pepper. salad-dressing-aisle


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Building Better Salads – Part 1

Rabbit food. This is the word my husband has coined for my side and entrée salads that I prepare for many of our lunch and dinner meals. It must be part of the guy-code manual that every male must make fun of eating salads. strawspinachsaladDespite his constant teasing, I will add that he continues to gobble up these salads every time I prepare them. (I’ll take that as a wife-win!). The key to making a great salad is to add just the right amount of ingredients to create a variety of nutrients and textures.

Salads often go hand-in-hand with health foods. However, sometimes salads can be some of the unhealthiest items on the menu. Beware of these common salad ingredient villains.

  • Breaded proteins. Protein is an important ingredient for a salad, especially if it is going to be considered as an entrée salad. Breaded and fried chicken/shrimp will increase the amount of saturated and trans fat in your salad. The good news is that most restaurants will let you substitute a grilled protein for a breaded one. Other excellent protein choices include grilled/baked flank steak, salmon, tuna, shrimp, turkey, ham, hard-boiled eggs or even beans.
  • Croutons and chow mein noodles. These items provide a nice crunch factor in our salads, but they come in next to last place for their nutritional value. Try adding sunflower seeds or heart-healthy walnuts instead to provide a healthier, crunchy substitute.
  •  Bacon and cheese. Here are two ingredients that can make a salad’s saturated fat and sodium content go through the roof. If you can’t forego both items, try to at least opt for one or the other and be mindful of portion size. A serving size of cheese is 1 oz or ¼ cup which is about the size of 2 dominos or 4 dice.

Wimpy salads (as I call them) that only include iceberg lettuce, cheese and dressing are not only nutritionally inadequate, but just plain boring to eat! Start with a dark leafy green mixture and add any combination of vegetables, fruits, beans, nuts and proteins for a more decadent salad. If you’re looking for ideas, here are few salads I commonly throw together:

Strawberry-Spinach Salad:man-salad

  • Spring Mix greens
  • Sliced strawberries
  • Feta cheese
  • Walnuts
  • Red onion
  • Grilled chicken (optional)
  • Balsamic Vinaigrette dressing

Modified Greek Salad:

  • Spring Mix greens
  • Artichoke hearts
  • Grilled onions
  • Avocado slices
  • Roasted red bell peppers
  • Feta cheese
  • Grilled chicken or flank steak (optional)
  • Balsamic Vinaigrette dressing

California Salad:

  • Spring Mix greens
  • Sweet corn kernels
  • Avocado slices
  • Fresh tomatoes
  • Red onion
  • Grilled chicken
  • Slivered almonds
  • Ranch dressing
  • Cilantro to garnish

Read on for Building Better Salads Part 2.


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Holy Guacamole!

Avocado on whiteYes, one of my favorite fruits is the avocado. In fact, I eat half an avocado almost every day. If I don’t slice it on top of my eggs in the morning, it usually tops a salad later on in the day. Historically, avocados have had a bad reputation because of their high fat content. We now know the fat found in avocados and other plant-based foods like nuts, peanut butter and oils is actually very good for us!

Avocados are a good source of monounsaturated fat, specifically omega-9 fat that can also be found in olive oil, canola oil and nuts/seeds. The reason it is important to include these healthy plant-based fats in our diet is because monounsaturated fatty acids (MUFAs) can actually help lower bad cholesterol and raise good cholesterol. Reducing the bad cholesterol level can help reduce one’s risk for heart disease. Research also indicates that this type of fat can also help insulin levels and blood sugar control, which is very important for those with diabetes. MUFAs also help our bodies absorb specific vitamins. These are just some of the reasons why fat is important in our diet.

Avocados also contain antioxidants, such as lutein and zeaxanthin, which are important for their role in eye health. This green fruit is also a good source of fiber and potassium. An avocado is ripe for eating when the skin gives gently when pressed on. If you buy a hard avocado, it will usually soften within a few days. There are many varieties of avocados and they ripen at different times of the year. This is why avocados are in season all year long! Avocados are a mildly sweet fruit and can be combined in many traditional dishes. Here are few ideas to get the molé rolling:

  • Slice avocados and add to your favorite breakfast egg dish (omelet, scrambled, frittata, over easy)
  • Add slices of avocados on top of sandwiches or salads.
  • Mash ½ avocado on 1 slice of whole wheat toast and top with 1 egg and low-fat cheese for an on-the-go breakfast.
  • Top whole grain cracker with avocado slice and smoked salmon for a delicious appetizer.
  • Create delectable salsas by combining avocado slices, tomato chunks, onion, black beans or corn kernels with cilantro, lime juice and salt and pepper to taste.

Remember “fat-free” and “low-fat” products are often more processed and contain higher amounts of sodium and added sugars. Consuming only fat free products may put your body at risk for becoming deficient in certain vitamins and essential fatty acids. However, consuming too much fat (even the good kind) can lead to excessive caloric intake. A healthy fat intake level is achieved when 20-35% of total calories consumed come from good fat sources. Monounsaturated fats are one of the foundations of the Mediterranean diet, which in most studies has been linked to lower rates of heart disease. Check out this Mediterranean semi-gourmet sandwich http://www.tastespotting.com/features/green-goddess-grilled-cheese-sandwich-recipe for a great Sunday brunch idea!

For even more ways to incorporate avocado into your diet, Check out these amazing recipes adapted from www.theamazingavocado.com

Avocado and Citrus Salad with Dijon Avocado Vinaigrette http://www.theamazingavocado.com/recipes/avocado-and-citrus-salad-with-dijon-avocado-vinaigrette/

Portabella Burgers with Avocado Spread http://www.theamazingavocado.com/recipes/portabella-burgers-with-avocado-spread/

New York Breakfast Pizza http://www.theamazingavocado.com/recipes/new-york-breakfast-pizza/

Have you ever heard of a BLT stuffed avocado? Neither have I until I came across this fantastic twist on an old classic: http://www.farmgirlgourmet.com/2013/01/blt-stuffed-avocado.html

**For healthy recipe substitutions, choose mayonnaise that has been made with olive oil and use whole wheat bread instead.


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It’s Farmers’ Market Time!

Posted by Springfield Clinic

Springfield Clinic is proud to serve as the title sponsor for the Illinois Products Farmers’ Market!

For the second year, Springfield Clinic is the title sponsor for the Illinois Products Farmers’ Market. Beginning today, you can visit the Commodities Pavilion (across from the Grandstand) each Thursday for fresh, local produce, and products made in Illinois using Illinois ingredients. Area vendors sell fruits and vegetables straight from the farm, delicious homemade baked goods, chemical-free soaps and lotions, even locally produced beer and wine and so much more.

Tonight, join Amanda Figge, registered dietitian and your Something To Chew On bloggess herself, as she discusses family nutrition. Springfield Clinic will offer health screenings as well as educational programs related to nutrition, fitness and wellness. We will also be on hand every week with our healthy recipe.

Join us at the Illinois State Fairgrounds every Thursday! Find out more at SpringfieldClinic.com/FarmersMarket.

This weeks healthy recipe is:

Broccoli and Walnut Salad

Broccoli and Walnut Salad

Watch Amanda make the recipe of the week on WICS!

 

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