Around the holidays, we all need easy food to have in the house. With people visiting, an abundance of activities, the last thing we need is to worry about cooking. One of my favorite things to do during the holidays is have a breakfast ready to go that all I have to do is put it in the oven to cook when I get up in the morning. Ellie Krieger has a great recipe that fits this bill – Blueberry Almond French Toast Bake. It takes about 10 to 15 minutes to put together before you go to bed. When you get up, pre-heat the oven and put the pan in the oven for about 50 minutes and you have breakfast. It is a great way to have breakfast in the works while opening presents, or just relaxing.

I hope you and yours have a great holiday season. Enjoy this time, relax, take a few deep breaths, and focus on living in each moment.

I was working with a new client the other day who brought in a food log he had been keeping. As we reviewed it, I becamed alarmed at his sodium intake. It was sky high – between 3,000 and 4,000 mg per day! The current recommendation is 1,500 mg per day (however, athletes typically need a bit more, but not necessarily that much more). When we started looking at where the sodium was coming from, we discovered it was from the meats. Not the lunchmeats, but from the regular chicken breast, turkey breast, etc. he was eating. What’s up with that?

The meat industry engages in a practice called “plumping.” Sounds not so bad right? Not so fast. Plumping is the practice of injecting saltwater, chicken broth, or other water + flavor concotions into meat. This helps make the meat harder to dry out when you cook it, but raises the sodium content. And . . . .you are paying meat prices for saltwater! Yes. . . you are paying $3 or $4 or more per pound for saltwater. Up to 15% of the chicken you purchase can be saltwater! You could be spending up to $1.50 per package for saltwater! Plumping can increase the sodium content of your chicken by up to 500%! Can you tell this makes me mad?

Meats that are “plumped” can still be labeled as “all natural” so you can not necessarily trust the larger print on the label. What do you do? You have to read the nutrition facts pannel, the ingredient list, and the fine print. For example, if chicken has more than 70 mg of sodium per 4 oz serving, it has been “plumped.” Chicken does have up to 4% retained water, so that is normal. If there is an ingredient label, look for “saline solution” or “sodium” or other flavorings. Somewhere on the label it should say, in tiny print, “up to 15% saltwater” if it has been plumped.

It is for each of us to decide if we want our meat “plumped” or un-plumped. I prefer mine un-plumped, thank you very much. I do not need or want the extra sodium. I like to add my own seasonings. And, I don’t understand why I need to pay meat prices for saltwater. What about you?

I met with a client the other day who was trying to lose some weight, improve his blood pressure, and cholesterol. As we were talking and he was telling me about what he normally eats, there was one food that seemed to appear a lot in his diet – nuts. He was eating almonds, almond butter, peanut butter multiple times a day. When I started asking about his serving sizes of nuts and nut butters, it became apparent that these foods were making up a large part of his diet and could be the reason he could not lose weight.

Nuts are a great food. However, they have a lot of calories, and a lot of fat. What trips people up is that the kinds of fats contained in nuts. For example, 1 ounce of almonds has 161 calories, 14 grams of fat, and 6 grams of protein. Twelve of those grams of fat are mono- and polyunsaturated fats – the “good” fats. However, 1 ounce of almonds is a TINY amount of food. Depending on the brand and size of almonds, 1 oz is about 15 to 25 almonds. Fifteen to 25 almonds is not going to fill most of us up. Peanut butter is another great example. Two tablespoons of peanut butter has about 190 calories, 16 grams of fat, and 8 grams of protein.

As I was discussing food choices with this client, I calculated that he was eating about 800 to 1,000 calories, and sometimes more, a day from NUTS! Now, I believe nuts can be a great food to include in your eating plan . . . in moderation! We talked about reducing the amount of almond butter or peanut butter he was using on his morning toast. His concern was that if he used less he “wouldn’t be able to taste it!” He likes his nut butter. We talked about how he can reduce the amount he uses over time to get used to eating less over time. His wife had moved them away from white rice to brown rice and he now likes brown rice. We talked about how using less, and changing your expectations about how food will taste can work with nut butters, too.

What does this mean to you? If you include nuts or nut butters in your eating, take a minute to look at how many nuts you are eating and how much nut butters you are eating. Check your serving sizes to be sure you are not eating more than you want. (Hint: If you are using measuring spoons to measure nut butter give the spoon a quick spray with cooking spray to make it slide out easier.) And remember, even things that are “good” for you still count.

In last week’s post focused on taking time to plan your weekly dinners. There is a tool that I have found invaluable for meal planning – a cookbook and recipe software package. These packages allow you to enter recipes, size them, put together a menu (either for a specific meal, party, or week), and . . . best of all. . .produce a grocery list. I have several weeks of menus in mine, so that if I’m short on time, I can pick a prior week’s menu, print out all the recipes and grocery list, and I’m set for the week. Talk about a time saver and stress reducer!

There are several packages on the market. I use MasterCook, but there are several packages on the market from which to choose. Here is a link to reviews of ten of them.

Yes, the software does take time to learn, setup, and get your recipes in (some come pre-loaded with recipes). But, once you are up an running, the software will save time, energy, and stress. Check them out and see if one will may work for you.

Planning weekly meals has always been difficult for me. I know I should and that I eat better when I do, but it is so easy not to. A few weeks ago I got a copy the new book 7-Day Menu Planner for Dummies by Susan Nicholson, RD, LD. In this book, Susan does a great job of explaining how to plan meals, how to plan for leftovers, planning “theme nights,” and getting the whole family involved in the menu planning. She also includes a whole year worth of dinner menus by week so even if you do not do the planning yourself, you have the menus and recipes. From there, you can put together your grocery list and off you go. Susan includes a lot of great information including about how she developed the years worth of weekly menus.

While reading Susan’s book, something dawned on me. I enjoy cooking. This is something that has developed over time – I did not used to like to cook. What I got from Susan’s book is that every meal does not have to be a perfect production. It has to be tasty, look good, and be nutritious. But, I don’t need to be spending a ton of time in the kitchen every night. What I need to get on the table is a protein, veggies, and a starch. . . and maybe a dessert or something sweet like fruit.

Realizing this has taken a lot of pressure off for weekly meal planning. Now that I know every meal doesn’t have to be perfect, it is a lot easier to take the time to plan. I can look through recipes in magazines (like Cooking Light) and online, find a new one to try and try it without the cooking-related performance anxiety of worrying about it not being perfect.

Since it is Friday, how about if you take some time over the weekend and plan a few meals for next week. If you need some help, take a look at Susan’s book.

Note: I received a complimentary evaluation copy of 7-Day Menu Planner for Dummies. However, my comments have not been tainted by this. I would still highly recommend this book even if I had purchased it.

I love to bake pies.  I used to be afraid of pie crust until I took a class at Central Market and learned how to make pie crust.  I like to make the crust with my hands – feeling the butter work into the flour until it is just right.  I like how the crust rolls out just right and is ready for the filling.  Making pie crust by hand is relaxing for me.

Thanksgiving is when I make the time to indulge in making pies.  I have a book, aptly named, Pie by Ken Haedrich.  It has 300 pie recipes.  I spend days going through the book deciding which pies to make this year.  However, one pie is such a hit that the group we celebrate Thanksgiving with each year demands that it arrive with us.  This pie is Georgia Orcutt’s Thanksgiving Dried Fruit Pie (on page 307 of the Pie book).  When I saw the recipe, I thought it sounded interesting.  I decided to make it as a backup for the other pies.  However, when we ate the pie everyone agreed it is AMAZING!  Even better, it is easy as, um, pie to make.  The recipe says 12 to 14 servings.  This seems impossible out of a regular 9 1/2 inch pie, but it is true.  The pie is so full of goodness, a small slice is all it takes.  So, I’m going to share the recipe with you.  I hope you enjoy it as much as we do on Thanksgiving.  And, if you don’t want to make your own crust, feel free to use one from the frozen food section.

Crust (From Mary Cech’s Fall Pie Workshop at Central Market Houston; this is my go-to crust; dough can be made a day or two in advance.  It will need to warm on the counter a few minutes until it is pliable for rolling if made in advance.)

Yield: One 9-inch double crust pie dough

Ingredients

Instructions

Georgia Orcutt’s Thanksgiving Dried Fruit Pie

A few weeks ago, I admitted being a recovering food-pusher. A food-pusher is someone who pushes food on you. Someone who makes you feel guilty if you do not eat the food they have prepared. And, the food involved is usually food that challenges your ability to choose not to eat it (read “bad” although I do not like to label food “good” or “bad”). I do not like it when people push food on me, so I have to work really hard not to push food on others.

I realized recently that there may be a solution to my food-pusher tendencies. A lot of times, we turn into food-pushers at special occasions – birthdays, holidays, holiday parties, graduations, etc. When I attend these kinds of events, my stress level rises because I know there are going to be less than optimal choices there, usually a lot, that I’m going to be tempted to eat. Even though I mentally prepare and use the tricks I’ve talked about, it is still stressful.

I do not want my guests to stress about food choices at events I am responsible for. I can still indulge my love of cooking and baking, but offer better choices. For example, rather than making super indulgent chocolate cookies, I can make Ellie Krieger’s Triple Chocolate Cookies. They are a little over 100 calories per cookie which is half or more calories of normal cookies. And, you don’t miss those calories. To support this new way of thinking, I have started looking for more healthful options for recipes I would normally serve. There are lots of resources out there for finding such recipes. One of my favorites is Cooking Light (both the magazine and the website). I find when I do offer “better choices” I tell my guests which of the items are the “better” choices are. I can see them relax because they do not have to worry about the extra calories that may sabotage their health and weight control/weight loss efforts.

As you think about the next event you are planning, or taking a dish to, (remember, the holidays are fast approaching) look for better food options to serve your guests. Search the web for lower calorie, lower fat recipes. Be sure and try them out before serving them to guests, though. You can still have some indulgences, but for each indulgence try to have at least one indulgent but better choice. For example, I could have the Triple Chocolate Cookies, and some other cookies that are more indulgent calorie-wise. You, and I, can still show our guests we care by cooking for them and, even more, we care about their health because we are providing options to support their health and weight goals.

Have a great weekend!

John and I were looking for an alternative to oatmeal and wheat-based breakfast cereals.  A friend of mine recommended we try Teff.  She ran across it at Whole Foods.  Teff is a North African grass.  The grain can be ground into flour and used in baking. Teff is kind of like millet or quinoa in terms of cooking.  The Teff we use is a tiny red grain, but I understand it comes in other colors. It is considered high protein – 7 grams -  has 4 grams of fiber and 37 grams of carbohydrates per 1/4 cup dry.  That 1/4 cup dry grain cooks up to just over 1 cup of cooked Teff.  And, that cup of cooked Teff is very filling.  The flavor is different from any other grain I have eaten – hence another reason why it is a good breakfast alternative.

To cook your Teff, bring 1 cup of water to a boil, add the 1/4 cup Teff, cover and simmer for 15 or so minutes – until it is thick and all of the water is absorbed. You will want to stir it occasionally as well. The alternative is to make a big batch and keep it in the fridge for a few days. To reheat, measure out your serving in a bowl (a larger one that gives it room to expand), add a little extra water, cover and cook in a microwave on high for 2 – 3 minutes.  Serve like you would oatmeal.  I used a little butter, brown sugar, and goat milk.

You can find Teff at stores like Whole Foods. I would also suspect that health food stores may carry it. Or, you can order it online. Bob’s Red Mill has both the grain and Teff flour you can use for baking. We haven’t tried baking with it yet, but it is on the list to try.

We all have those times when you just get too busy, too overwhelmed, or too tired to deal with deciding what to have for dinner.  In these instances it is great to have a few “go to” ideas that are quick and easy.  Here are a couple of mine:

• Get a roasted chicken from the grocery store, some pre-packaged greens, some blueberries, maybe some strawberries if they are in season, some pecans, and some low cal balsamic vinegar dressing.  Pull the chicken off the bones, wash and throw the greens, berries, and pecans in a bowl.  Put some chicken on top (keep the rest in the fridge for later).  Drizzle dressing over the top.  Dinner is served!
• The Watermelon Salad I talked about a few weeks ago has been great to have over the summer.  Quick and cool.  No cooking involved.
• I do this one more by feel as far as the mayonnaise and yogurt. Get some cooked chicken, either the roasted chicken from the grocery store or out of the freezer.  Chop it up and put it in a bowl.  Add about 1 tablespoon low cal mayonnaise, 2 – 4 tablespoons of low fat/no fat plain yogurt (enough to bind everything together), a few red grapes sliced in half, some toasted almond slices, 1/2 to 1 teaspoon curry powder, and 1 to 2 tablespoons (to taste really) of Major Grey’s Mango Chutney (found in the Indian section of the grocery).  Mix well. This makes a great curry chicken salad that you can serve on top of greens or in a pita.  I’ve been known to eat it straight out of the container in a pinch.  It will keep for three to four days in the fridge in an airtight container.

Pick a few of your own quick meals and have them in mind for your own “go to” dinners.  This can make for a better choice than ordering a pizza when you can’t think of anything else when someone asks “what’s for dinner?”

A lot of my triathlon and running friends are starting training or hitting their peak training amounts for upcoming races.  When people start increasing their training, they seem to hit a point when they are hungry all the time.  Having been there, I can identify.  It is like there is this little voice in your stomach going “feed me, feed me, feed me” constantly.  They need to eat A LOT of food.  Their need to eat A LOT of food can cause problems with spouses and significant others.  This means you need to really talk about your food.  Even if you are not training, but trying to watch your weight, you still need to talk with others who share your household about food.

For example, we have Bill who is training for an Ironman triathlon.  He needs 5,000 calories a day.  His wife Sue is maintaining her weight and needs about 1,800 calories a day.  Bill offers to make dinner one night.  He makes pasta with meat sauce, a salad, and a side of steamed broccoli.  All is good – right?  Right.  Until, Bill portions out the servings.  Not thinking that his wife does not need the same number of calories he needs, he puts equal servings on both plates.  This happens a few nights a week for a few weeks.  Sue notices her clothes are getting a little tight.  Sue steps on the scale.  Sue is not happy with what she sees and starts to figure out what is going on.

Unfortunately, this is a common occurrence.  When I work with athletes on meal plan, I warn them (if they do not live alone) “Your spouse/significant other CANNOT eat the same amount as you.”  Both the athlete and other person have to be very cognizant of what and how much they are eating.

Another food issue among couples is what to eat.  If you and your partner do not like the same foods all the time, it is OK to make two lunches or two dinners.  Each person is responsible for their own food.  John, my husband, and I do this frequently.  That way, we still eat dinner together and are both happy with what we are eating.  But, your partner does not know how to cook?  Why not take a cooking class or two together?

John is starting to ramp up his training for his Ironman.  He needs more food than I do.  Whenever food goes on a plate or in a bowl we either serve ourselves or confirm with the other how much he/she wants.  This keeps us both happy and our waistlines where we want them.  We talk about food a lot, baby. . . . .